Blue Titan Fitness & Self Defense – CrossFit Level 1
Blue Titan CrossFit Standard (No Measure)
Range of Motion & Blood Flow Drills:
– Jog, Knees up, Butt Kicks
– Shuffle, Carioca, Backwards
– Bear Crawl, Crab Walk
– Lunges, Stretch Kicks
– Inch Worms, Broad Jumps
– Jumping Jacks, Quick/Slow Feet
– Burpees, Push ups, Air Squats
Group Stretch & Athlete Specific Stretch
10 x 1 Hollow Hold into Superman (second or two for each side)
10 Air Squats
Skills & Drills
Front Squat Instruction
Stress proper racked position and neutral spine throughout as well as common Air Squat standards.
GHD Sit up instruction.
Limit range of motion to athlete ability. Coaches need to observe
Metcon (AMRAP – Rounds and Reps)
10 Front Squat 95/65
10 GHD Sit up
10 Hand Release Push Ups
Front Squat – Looking for technically sound and unbroken.
Elbows parallel to the ground.
Maintaining of Spinal alignment
If in doubt go lighter
GHD: Abmat Sit-ups.
Range of motion
Decrease Reps down to 5 if using GHD for the first or second time.
Share equipment but keep moving.
10 minutes: Free time to work on any component of todays lesson plan. Coaches will help you fine tune any movement.