Deka Box WOD, 1st June 2021

1st June 2021 Titan Fitness 0 Comments

Tuesday, June 1st 2021

Warm-up

A. General
2 rounds
30sec Row or Bike
30 sec Inchworms

B. Mobility
Rotating scorpions
60 seconds

C. Specific
2 sets
3 x 1&1/4 push-ups*
5 Bench press @ascending
5 Scap pulls + 1 strict pull-up @3sec down
*
*Beginners can do these hand elevated

Strength

Strict “Lynne” (AMRAP – Reps)

As Many Repetitions as Possible in 5 Rounds of:
Max Bench Press (bodyweight)
Max Strict Pull-Ups

Perform As Many Repetitions as Possible (AMRAP), unbroken, of Bench Press. Then directly into as many repetitions as possible (AMRAP), unbroken, strict pull-ups.
Rest 3-5mins between sets

Score: the total cumulative number of repetitions of Bench Press and Pull-Ups across all 5 rounds of the workout.
TC: 35mins

Scaling options
Beginner
As Many Repetitions as Possible in 5 Rounds of:
Max Bench Press @moderate
Max Ring rows*
*Keep the same angle and body position each round

Intermediate
As Many Repetitions as Possible in 5 Rounds of:
Max Bench Press @70%
Max Assisted Strict Pull-Ups

COMP
As written

Conditioning

Metcon (Time)

For time
1,000m Row

Score: Time
TC: 6mins

Scaling options
Beginner & Intermediate:
As written

COMP
For time
1000m Row
200′ HS walk
1000m Row

Extra Accessory

Metcon

EMOM 9
1) 8 Double DB Pullover
2) 30-45 sec Hollow body hold
3) 15 Banded Skull Crushers*

*Hold every rep for 2 seconds at peak contraction

Goal: Upper body endurance

Point of performance:
DB Pullover
As heavy as possible to keep control. While you move your hands back, make sure that your spine stays in the exact same position (neutral).

Hollow body hold
For the advanced, perform this one with a plate in your hands. Make sure your body is as tight as possible.

Banded skull crushers
Reach muscle failure and make sure your set lasts between 40 and 60 seconds!