Deka Box WOD, 31st May 2021

31st May 2021 Titan Fitness 0 Comments

Monday, May 31st 2021

Warm-up

A. General
1min Bike or row
6 Cossack squats
8 Glute bridge + 2 second pause
10 Squat clean wall balls

B. Mobility
Half kneeling hip flexor stretch
3 sets of 5 reps w/ 7 sec hold contraction

C. Specific
3 sets
5 clean first pull
5 hang muscle clean
5 heaving hang squat clean

Weightlifting

Squat Clean (3 x 5+3+1)

Every 5mins x 3 sets
5 @ 65%
3 @ 75%
1 @ 85%

Score: Heaviest weight
TC: 15mins

Scaling options
Beginner
Squat Clean
Every 3mins x 5 sets
5 x 1 clean + 1 front squat @moderate

Intermediate
As written

COMP
2 sets, each for time
1 @60%
1 @65%
1 @70%
1 @75%
1 @80%
1 @75%
1 @70%
1 @65%
Rest 3 minutes between sets

Metcon

Metcon (5 Rounds for reps)

Every 3 minutes for 15 minutes (5 sets)
15 Front squat 115/75lbs
15 TTB
15 Burpees

KG:55/35
Score: Time of each round (5)

Scaling options
Beginner
Every 3 minutes for 15 minutes (5 sets)
15 Front squat @light
15 Sit-ups or V-ups
10 Burpees

Intermediate
Every 3 minutes for 15 minutes (5 sets)
15 Front squat @95/65
15 Toes to eye level or 8 TTB
15 Burpees

COMP
As written

Extra Accessory

Metcon

3 sets
60 seconds Good morning hold
60 sec Weighted Wall sit

Goal: Lower body strength-endurance and control

Points of performance:
– Good morning hold: Focus on keeping a neutral back
– Wall sit: Hold in a weak angle. For example, if you know that you have trouble with the highest portion of your squat, then hold with a 135° knee angle. If you have trouble in the deep Squat, then hold at 80° or less, etc.