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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

EMOM 6

Odd:

-60sec Bike/Row/Ski

Even:

-20 sec Sampson Lunges + 20 sec V-ups

B. Mobility

Front rack bent elbow stretch

5 x/side 5sec contract + 5 sec relax

https://youtu.be/-3S0gZ3xL10

C. Specific (drills)

2-3 sets

3 Clean high pulls

3 Tall clean

3 Tempo clean

3+2 Tempo Squat clean

D. Metcon Prep

3 sets

20 Single unders + 1 Double under every 5 reps

3-5 Beat swings + 1 TTB

3-2-1 Cleans* @Ascending

*3 reps in the first set, 2 reps in the second, 1 in the third

Metcon

A: Metcon (Time)

For Time

50-40-30-20-10 Double-Unders

25-20-15-10-5 TTB

5-4-3-2-1 Cleans 185/135 lbs

RX+ Ascend the clean each round:

185/135 – 225/155 – 245/165 – 275/185 – 295/205
Kg: 100/70

Score: Time

TC: 20 mins

Scaling options

Beginner

40-30-20-10-5 Single- Unders

25-20-15-10-5 Lying Straight Leg Lifts

5-4-3-2-1 Cleans @ Moderate

Intermediate

40-30-20-10-5 Double- Unders or single unders*

20-15-10-7-5 TTB or Toes to Eye Height

5-4-3-2-1 Cleans @ 185/125

*Double Under Attempt every 10 reps

COMP

Awful Annie: GHD sit-ups + 275/185 lbs

A2: Metcon (Time)

Team Version

50-40-30-20-10

Double-unders

TTB

Cleans 135/95 lbs

One person working at a time, back and forth until completion

Extra Accessory

Metcon (Weight)

Anti-rotational landmine twist

4 x 16 Alternating @moderate
Goal: Core Stability

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