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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

Row 45 seconds

7 Med Ball situps

Row 45 seconds

7 Banded OHS

Row 45 seconds

7 OHS @ empty bar

Med Ball Sit-up: https://youtu.be/aiuP6smNIZA

B. Specific

Drills focus on intention and Aggressiveness (use your voice!)

Upper body

– 3-5 Tall muscle snatch

– 3-5 Snatch balance (move from power position down to squat)

Pull

– 3 slow motion pull into power snatch @ above 90

– 3 slow motion pull into power snatch @ 90

– 3 Slow motion pull into squat snatch

– 3 Squat snatches

Weightlifting

A: Snatch (1 rep max)

Score: Max weight

TC: 20mins

Scaling options

Beginner:

Work in sets of 2 reps, focusing on bar path & arm movement

Intermediate, COMP

As written

Metcon

B: Metcon (Time)

4 rounds for time

15 Med Ball Sit-ups

15 Box facing burpees 24/20″

RX+ 5 rounds for time
KG: 10/8

Score: Time

TC: 12mins

Scaling options

Beginner

4 rounds

12 Sit-ups

10 Burpees over plate

Intermediate

4 rounds

15 Sit-ups

10 Box facing burpees 24/20″

COMP

5 rounds

15 GHD sit-ups

15 Box facing burpees 24/20″

Extra Accessory

Metcon (No Measure)

Body saw

3 x 10

Rest as needed between sets
Goal: Isometric core stability

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