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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

2 sets

30 sec Row

4/4 Windmills

8/8 deep squat single arm press

B. Mobility

Btn tricep stretch with plate

30 sec on / 10sec off x 2

https://youtu.be/SWez7-liB64

C. Jerk drills

Focus on a strong dip with a vertical torso

5 jerk dips

5 tall jerks

5 pause push jerks

Then,

Build up Jerk

D. Pre metcon CTB drills (if time allows)

3 sets

5 Beat swings + 5 Scap pulls

5-10 Box Butterly practice

https://youtu.be/OaGzG7Ynius

5-10 Small circle drill

https://youtu.be/gMPbLeU-bmM

Metcon

A: Metcon (Weight)

OPEN 22.3

OR

Push Jerk

EMOM 6minutes

3 reps @Ascending
TC: 6 mins

Score: Heaviest Set

Scaling options

Beginner:

Push press

EMOM 6

3 @Ascending

Intermediate

As Written

COMP

N/A

Metcon

B: Metcon (Time)

5 rounds for time

12 Cal Bike/Ski/Row

12 CTB
TC: 13 Mins

Score: Rounds +Reps

Scaling options

Beginner

10/8 Cal Bike/Ski/Row

12 Ring rows

Intermediate

12 Cal Bike/Ski/Row

8-12 Assisted CTB

COMP

N/A

Extra Accessory

Metcon (Weight)

Good Mornings

3 x 12 @light

Rest 60 seconds between sets