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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

30sec Row/Bike/Run/Ski @ easy

30sec Wall balls

30sec Row/Bike/Run/Ski @ Moderate

30sec Banded Y pulls

30sec Row/Bike/Run/Ski @ Hard

B.Mobility

PVC shoulder dislocate

10-12 Repetitions

https://youtu.be/j32NGzthtN4

-As close as you can while maintaining lock out and retraction in the scap

C. Specific

2 sets

5 Glide kips or Beat swings*

10 banded hollow lat pull-downs

1-3 Bar mu / CTB / Pull-ups

*https://youtu.be/G1wCx50neEY

Gymnastics

A: Metcon (AMRAP – Reps)

5 rounds

15 Cal Bike/Row/Ski

Max Unbroken Bar muscle ups

Rest 60 sec
Score: Total bar muscle ups

TC: 15mins

Scaling options

Beginner

5 rounds

15 Cal Bike/Row/Ski

7-10 Jumping Pull-ups @2-3 sec down

Rest 60 sec

Intermediate

5 rounds

15 Cal Bike/Row/Ski

Max Unbroken CTB / Pull-ups

Rest 60 sec

COMP

5 sets

15 Cal Ski @RPE 10/10

5 Weighted Strict CTB @RPE8/10

Max unbroken BMU

Rest 3mins

Metcon

B: Metcon (AMRAP – Reps)

EMOM 8

8 OHS 75/55 lbs + 6 Box jumps 30/24″

Rest 2 minutes

EMOM 8

6 Hang Squat Snatches 75/55 lbs + 6 Box jumps 30/24″
KG: 35/25

Score: Total reps completed

TC: 18mins

Scaling options

Beginner

EMOM 8

8 OHS @light + 6 Box jumps @moderate

Rest 2 minutes

EMOM 8

4 Hang Squat Snatches @light + 6 Box jumps @moderate

Intermediate

EMOM 8

8 OHS @65/45 lbs + 6 Box jumps @24/20″

Rest 2 minutes

EMOM 8

6 Hang Squat Snatches @65/45lbs + 6 Box jumps @24/20″

COMP

As written

Extra Accessory

Metcon (No Measure)

3 sets

12 Alternating Renegade Rows

8 Ring Face pulls
Goal: Upper pull strength reinforcement

Row = heavy

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