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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

3 rounds

1 min Row or Bike

30 seconds

round 1: Inch worms

round 2: Prayer stretch with foam roller

round 3: Reverse plank + march

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

B. Specific

3 paused push press

3 Tall jerks*

3 jerks

*https://youtu.be/QWCyQBN1vDM

(land in whatever receiving position you will use for the weightlifting section)

Weightlifting

A: Push Jerk (1 RM)

Then

Every 90 sec x 5

3 Jerk @push press weight

Score: Heaviest push press

TC: 15mins

Scaling options

Beginner

Push press

1 RM

Then

Every 90 sec x 5

3 Push press 65-70% push press weight

Intermediate

As written

COMP

Push press

1 RM

Then

5 x 3 Jerk @push press weight

Metcon

B: “The Captain” (AMRAP – Rounds and Reps)

4 x AMRAP 3mins

10 Thrusters 95/65lbs

10 Bar facing burpees

Rest 2mins between amraps
Continue where you left off

KG:40/30

Score: Total rounds + reps

TC: 20mins

Scaling options

Beginner

4 x Amrap 3mins

10 Thrusters @light

6-10 Bar facing burpees

Intermediate

4 x Amrap 3mins

10 Thrusters @75/55 lbs

10 Bar facing burpees

COMP

As written

Extra Accessory

Metcon (No Measure)

3 sets

12 Alternating Renegade Rows

8 Ring Face pulls

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