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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

Row 2mins

2 rounds

5/side lying clam shell

10 alternating cossack squats

https://youtu.be/LM4eV8Aj0Ko

B. Mobility

Goblet squat hold + shift

3 x 10 seconds stretch/ankle. Stand up for 5-10 seconds before the next set

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

C. Specific

6 Tempo back squats @30-50% (4.1.X.1)

40sec easy row

6 tempo back squats @ 60% (3sec down)

40sec easy row

Weightlifting

A: Metcon (Time)

Back Squat

15 reps @80% for time
TC: 10mins

Scaling options

Beginner

5 x 3 Squats @moderate

30 sec rest

*Learning to move well through full range of motion as fatigue sets in

Intermediate & COMP

As written

Metcon

B: Metcon (Time)

5 rounds for time

16 DB Front Rack Lunges 2×50/35lbs

12 Box jump overs 24/20″

4 Devils press 2×50/35lbs
KG: 22.5/15

Score: Time

TC: 17mins

Scaling options

Beginner

5 rounds for time

16 DB Front Rack Lunges @light

12 Box jump overs @low

4 Devils press @heavy

DBs@same weight

Intermediate

5 rounds for time

16 DB Front Rack Lunges @2×35/25lbs

8-12 Box jump overs @24/20″

4 Devils press @2×35/25lbs

COMP

8 rounds for time

16 DB Front Rack Lunges @2×35/20

12 Pull-ups

8 Burpees over DB

Extra Accessory

Metcon (Weight)

Seal Rows

3 x 10

Rest 60 seconds between sets

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