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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

2 sets

10/8 cal Row/Bike/Ski or 200m Run @Easy

25’/25′ Single arm OH Carry

20 Seconds/side PNF lat stretch on floor

https://www.youtube.com/watch?v=2F-wH4sDFho

B. Specific

5 dip hold

5 Elbow rotations

5 btn Push press + pause in ext.

5 drop jerk

5 Push jerk

5 Split Jerk

Weightlifting

A: Metcon (3 Rounds for time)

Jerk

3 rounds

7 @ 70%

5 @ 72.5%

3 @ 75%+

Rest 3mins between rounds

Change your own plates and try to make the final bar heavier each round
Score: Time of each round (3 scores)

TC: 15mins

Scaling options

Beginner

3 rounds

20 Push press or Push jerks @moderate

Rest 2mins between rounds

Intermediate & COMP

As written

Metcon

B: Metcon (Time)

5 rounds for time

20/16 Cal Row

10 Devils press 2×50/35lbs
Kg: 22.5/15

Score: Time

TC: 17mins

Scaling options

Beginner

5 rounds

15/12 Cal Row

10 Devils press @2xmoderate

Intermediate

5 rounds

20/16 Cal Row

10 Devils press @2×35/25 lbs

COMP

As written

Extra Accessory

Metcon (Weight)

Pendlay row

5 x 5 @Heavy Across
Goal: Upper pull and post chain strength

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