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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

1 round

60sec Row/Bike/Ski

7/7 Single leg RDL with empty bar

10 Rotating T spine squats

B. Mobility

PNF banded lat stretch

2 sets of 10 reps/arm

https://youtu.be/ta8ahNHeLnY

C. Specific

2 sets @30-50%

3 Tempo clean pull

3 Box jumps

3 Tall power cleans

3 Box jumps

3 Front squats 1 1/4

3 Box jumps

3 Tempo Squat cleans

Metcon

A: Metcon (4 Rounds for time)

Every 5 mins x 4 sets

3 rounds

3 Squat Cleans

7 Box Jumps 30/24″

Weights

60%-65%-70%-75%
Score: Time of each set

TC: 20mins

Scaling options

Beginner

Every 5mins minutes x 4 sets

3 rounds

3 Power Cleans

7 Box jumps @ mod

Weights

Start Light and Progress each round to moderate

Intermediate

Every 5mins minutes x 4 sets

3 rounds

3 Squat Cleans

7 Box Jumps @24/20″

Weights

55%-60%-65%-70%-75%

COMP

As written

Strength

B: Deadlift (3 x 8 @55-60%)

Rest 120-180sec between sets

Score: Weight used across each set

TC: 10mins

Scaling options

Beginner

Deadlift

3 x 8 @Light-Moderate

Rest 120-180sec between sets

Intermediate and COMP

As written

Extra Accessory

Metcon (No Measure)

Good morning

3 x 10@mod, good form

Rest 60-90 seconds between sets
Goal: Post chain strength

We are using this to reinforce the posterior chain from the day’s work.