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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

Row 150m / 400m Bike

30 sec Box elevated Front rack stretch

Row 150m / 400m Bike

30 sec Box elevated Front rack stretch

B. Mobility

Couch stretch

30 sec/side

C. Activation

25′ Banded Monster Walk

https://youtu.be/8SSYSlpOqrM

6/6 Front rack bulgarian split squats

12 Pause glute bridge

D. Metcon Prep

Snatch Skill

*We will coach the snatch today, but it’s fine for athletes to do clean and jerks if this will be more sustainable for them.

3 sets @ascending to working weight

3 Muscle snatch

3 OHS

3 Power Snatch balance

3 Bar facing burpees

*Watch for athletes to maintain a vertical bar path

Strength

A: Front Squat (3 Rep Max)

Score: Heaviest set

TC: 15 mins

Scaling options

Beginner

Every 3 min for 15 min

3 Front Squats

-Building in weight

Intermediate

As Written

COMP

(Pre metcon)

Clean Complex

In 7 mins Build to a heavy

Front squat + Jerk + Front squat

3 + 1 + 3

From the floor, you can squat clean the first rep

Metcon

B: Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes
KG: 40/30

Score: Time

Scaling options

Beginner

10 rounds for time of:

8 Snatches @light

6 burpees

Intermediate

10 rounds for time of:

6 ground-to-overheads, 75/55 lb.

8 bar-facing burpees

COMP

As written

Extra Accessory

Metcon (No Measure)

3 sets

12 Reverse hypers

30 sec/side Side lying Clam raise hold
Goal: Post chain + hip strength

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