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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

5 min Row/Bike/Ski/Run

At the top of each min: 3-5 burpees

B. Mobility

PNF hamstring stretch

5x/leg

5 seconds contraction, pushing against the band with your foot

5 seconds stretch, pulling your foot back

https://www.youtube.com/watch?v=1RohXn9h21c

C. Activation

2 sets

5/5 Broad jump

10 Russian KB swings

12 Cal Bike, row, ski, or 200m Run

D. Hang clean drills

*Watch for athletes to keep the chest over the bar, with the bar moving from 1″ above the knee through a nice long smooth pull.

5 Hang clean pull

5 Hang clean High pull

5 Rack delivery

https://youtu.be/cvA3cBlYGaE

5 Hang clean

Then:

10mins to ramp up and practice the movements in the metcon

Metcon

A: Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
@0:00

A2: Metcon (Time)

@7:00

For Time

30 Box Jump overs 30/24″

15 Hang cleans 185/135 lbs

A3: Metcon (AMRAP – Rounds and Reps)

@14:00

AMRAP 10minutes

20 KB swings 24/16Kg

10 Bar facing burpees

30 Air squats

10 Bar facing burpees
KG: 100/70 + 80/60

Score: 3 scores: Time, time, rounds + reps

TC: 24mins

Scaling options

Beginner

Deadlifts @Moderate

DB Strict Press @ Moderate

30 Plate Jump overs @High

15 Hang Power Cleans @Heavy

20 Russian KB swings @Moderate

6 burpees

20 Air squats

6 burpees

Intermediate

Deadlifts @185/115

30 Box Jump overs @ 24/20″

15 Hang Cleans @ 155/105

COMP

As written

TEAM: Metcon (Time)

For time

90 Deadlifts 225/155 lbs

90 HSPU

60 Box Jump overs 30/24″

30 Hang cleans 185/135 lbs

40 KB swings 24/16 Kg

20 Bar facing burpees

60 Air squats

20 Bar facing burpees
One person working at a time, you go, I go.

TC 24 mins

Extra Accessory

Metcon (No Measure)

Half Kneeling Landmine press

3 x 6/side @heavy

Rest 60-90 seconds between sets
Goal: Unilateral pressing strength

-Keep your shoulder pressing into your body, do not allow it to shrug toward the ear in any portion of the press.

Half Kneeling Landmine press