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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

20 Banded press

20 Plate hops

10 Dual DB Z press

20 Double unders

3 Inch worms

B. Mobility

Foam roller + Mini band wall slide

10 repetition slow and controlled

https://www.youtube.com/watch?v=VUOVGr8cao0

C. Jerk Drills

Footwork:

No bar split lands

Bar path:

3 sets

3 Pause Jerk dips

3 Double pause Push press

3 Drop Jerk Recoveries

*In each drill look for a straight vertical bar path driven predominantly by the legs.

Weightlifting

A: Split Jerk (6 x 2reps @ work up to a heavy set)

Score: Heaviest weight

TC: 12 mins

Scaling options

Beginner
Push press

6 x 2 @ work up to a heavy set

Intermediate

As written

Metcon

B: CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes
Kg: 22.5/15

Score: Time

TC: 20 mins

Scaling options

Beginner

@ light DB + 20″ (step ups okay)

Intermediate

@ 35/25 lbs DB + (step ups okay)

COMP

As written

Extra Accessory

Metcon (No Measure)

3 sets

10 Seal row

10 RDLs

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