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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

3 sets

30 seconds Row @Low intensity

3 Btn Snatch push press

5 Muscle snatch (no hook grip, no contact)

B. Mobility

Prayer stretch with foam roller

2 x 7-10 PNF breaths:

Contract on the inhale, relax + lengthen on the exhale

https://youtu.be/9LJDGUulS_8?t=418

C. Snatch drills

Turn over:

– 5 Tall snatch high pull

(lift the elbows, not the bar- watch for the elbows to be up and out, with the bar always below the elbows)

– 5 Tall muscle snatch

(Same initiation as the high pull, should see continuous tension on the bar throughout, following through with the arms punching into the bar.

-5 OHS

(look for the athlete to maintain tension and a vertical bar path

-5 Tall snatch

(Talk your athlete through this one, give them a loud audible cue to initiate, this drill is best used as a reaction)

Pull:

Focus on a strong, positionally sound first pull with full contraction in the upper back. Use this to launch the bar without ever allowing any slack throughout the entire drill, the key is to maintain continuous tension on the bar.

3 sets @Ascending

3 snatch deadlifts

1 Hang snatch

1 Snatch

Weightlifting

A: Metcon (Weight)

In 10 mins, Build to a heavy complex:

3 Snatch Deadlift

1 Hang Snatch

1 Snatch
Score: Max weight

Scaling options

Beginner

Snatch Deadlift + Hang Power Snatch

2+2

Intermediate

As Written

COMP

Perform after Metcon

Metcon

B: CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups
Kg: 10/8 + 60/40

Score: Reps

Scaling options

Beginner

AMRAP 14

40 calorie Row

30 Hanging Knee Raise

20 Wall Ball 20/14 lbs

10 Cleans @Light Moderate lbs

15 Ring Rows + 15 Feet on Box Ring dips

Intermediate

AMRAP 14

50 calorie Row

40 Toes-to-Eye Level

30 Wall Ball 20/14 lbs

20 Cleans 115/75 lbs

10 Box muscle ups OR 10 Chest to Bar + 10 Ring dips

COMP

As written

Extra Accessory

Metcon (No Measure)

3 sets nor for time

6 Heavy Skull Crushers

6 Heavy DB Pullover

8 Barbell Biceps curls
Goal: Shoulder strength

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