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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

3 rounds

60sec Row

30sec Worlds greatest stretch (15sec/side)

30sec Rotating full squat T spine rotations

B. Specific Snatch

3 sets

3 Snatch RDL’s

3 Tall muscle snatch

3 OHS

2 sets (As a group)

-3 Slow motion Snatch (5 second count to the high pull, then quick pull under the bar, use a consistent tempo and be confident and expressive in the pull under)

-3 Tempo Snatch- slow to the knee

C. Specific Metcon

2 rounds

5 Front squats @empty bar

5 Push press @empty bar

5 scap pulls + 5 beat swings

Between sets you can build in time to work with certain athletes on their CTB or pull-up progression.

2 rounds @ascending

6 Thrusters

6 CTB

Weightlifting

A: Snatch

EMOM 10minutes

1 Snatch @Ascending, starting at 40%

Score: Heaviest weight

Scaling options

Beginner

1 Power Snatch + 1 OHS

@ Ascending

Intermediate

As Written

COMP

EMOM

1 Snatch @95/65 lbs

Mens add 10lbs each side every minute

Womens add 5lbs each side every minute

Metcon

B: “Friendly Fran” (Time)

3 rounds for time

21 Thrusters 115/85lbs

21 CTB
KG: 50/40

Score: Time

TC: 12 mins

Scaling options

Beginner

3 rounds

21 Thrusters @Light-Moderate

15 Jumping Pull Ups @controlled eccentric (NOT TEMPO)

Intermediate

3 rounds

15 Thrusters 95/65 lbs

21 Pull Ups

Extra Accessory

Metcon (No Measure)

3 rounds not for time

10/side Side plank reach through

10-20 sec/side Contralateral plank
Goal: Core Stability

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