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Titan Fitness – Deka Box

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Warm-up

Warm-up (No Measure)

A. General

2 Rounds

60 seconds Row/Bike/Run/Ski @Easy

10 Barbell good mornings

10 Samson lunges

B. Mobility

PNF Pigeon Stretch

5 seconds Contraction, pushing knee into the floor

5 seconds stretch, relax and bring the chest over the knee

*If any knee pain have the athlete elevate the leg, with the shin on a box

https://youtu.be/QQPiREsGaQY

C. Specific

2-3 sets

5 Beat swings

5 deadlifts @ascending

Weightlifting

A: Deadlift (1 x 20 @ 75%)

Score: Time + Weight used

TC: 10mins

Beginner

4 x 5 Deadlifts @moderate

*Learning to move well TNG, carrying over tension from rep to rep, and locking out the top with the quads and glutes, as fatigue sets in

Intermediate & COMP

As written

A(T): Metcon (Time)

Deadlift

For time

20 reps @75%
Score: Time + Weight used

TC: 10mins

Beginner

4 x 5 Deadlifts @moderate

*Learning to move well TNG, carrying over tension from rep to rep, and locking out the top with the quads and glutes, as fatigue sets in

Intermediate & COMP

As written

Metcon

B: Metcon (3 Rounds for time)

3 rounds

20 DB snatch @50/35 lbs

20 CTB

20 Lunges @135/95lbs *

Rest 1 min
Lunges

Round 1: Back rack

Round 2: Front rack

Round 3: Overhead

KG: 60/40, 22.5/15

Score: Total time after the third round

TC: 20mins

Scaling options

Beginner

3 rounds

20 DB snatch @light

20 Ring rows

20 Lunges @moderate or using DBs

Intermediate

3 rounds

20 DB snatch @35/25 lbs

20 Pull-ups or Assisted CTB

20 Lunges @95/65lbs

COMP

3 rounds, each for time

20 CTB

50′ Back Rack Lunges

50′ Front Rack Lunges

50′ OH Lunges

Rest 1:1

Extra Accessory

Metcon (AMRAP – Reps)

Movement conditioning

Death by:

Bar facing Burpees

Minute 1: 2

Minute 2: 4

Minute 3: 6