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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

2 rounds

30 sec Row

30sec Rotating scorpions

30sec Full squat T spine rotations

B. Mobility

Elevated Banded ankle rocks

2 sets of 10 -15reps/side, hold every stretch for 2-3 seconds

https://www.youtube.com/watch?v=ILSbK8RnGdI

C. Specific

2 sets

3 Back squats @1 1/4 + ascending

10 Broad jumps

3 Pause* wall balls @As high as possible

*Pause in the bottom

Strength

A: Metcon (Weight)

EMOM 12minutes

1- 3 Back Squats @70%

2- 6 High box Jumps @32/26″+

3- 8 Wall balls @AHAP

Score: Back Squat Weight
Scaling options

Beginner

EMOM x 12

1- 3 Back Squats @Moderate + 3 sec down

2- 6 High box Jumps

3- 8 Wall balls @light

Intermediate

As written

COMP

5 sets

5/leg Russian Step-ups

Rest 20 seconds

3/leg Weighted Front Rack Lunges @ascending to RPE 8/10

first set @40% of 1RM Front Squat

Metcon

B: Metcon (3 Rounds for time)

3 sets of

4 rounds

3 Power Clean 135/95lbs

3 Bar Facing Burpees

Rest 2 minutes between sets

KG: 60/43

Score: Total time

TC: 15mins
Scaling options

Beginner

3 sets of

3 rounds

3 Power Clean @light-mod

3 Bar Facing Burpees

Intermediate

3 sets of

4 rounds

3 Power Clean 115/75

3 Bar Facing Burpees

COMP

As written

Extra Accessory

Metcon (No Measure)

Good Morning

3 x 20 reps

Rest 60-90 seconds between sets

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