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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

2 rounds @increasing intensity on each round

-1 min Row or Bike or Run or Jumping jacks

-30s push up to downward dog

-5/5 Dead bug (Hold every rep for 3 seconds)

B. Mobility

PNF lat stretch on floor

10 rep/arm

– Contraction for 7-10 seconds

– stretching for 10 seconds

https://www.youtube.com/watch?v=2F-wH4sDFho

C. Specific

2 sets

10 glute bridges (hold top for 2sec)

5 Front rack elbow rotations

5 Thrusters @ tempo 3sec down

5 scap pulls + 5 Beat swings

3-5 CTB

Metcon

A: Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes
KG: 40/30

Score: Time

TC: 20 minutes

Scaling options

Beginner

33-27-21-15-9 reps for time of:

Light thrusters

Jumping CTB

Intermediate

33-27-21-15-9 reps for time of:

75/55-lb. thrusters

Assisted CTB

COMP

3 rounds

10 CTB

7 Thrusters @115/75

Right into

6 rounds

5 Bar Muscle-up

5 Thrusters @115/75

Extra Accessory

Metcon (No Measure)

EMOM 10minutes

Odd: 20-30 Sky touches

Even: 3-7 Strict TTB
Goal: Core endurance