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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

3mins Easy Row, Bike, or Run

B. Mobility

PNF lat stretch on box

5 repetitions

– 5 seconds pushing against the box with your elbows

– 5 seconds stretch moving your chest toward the floor

https://www.youtube.com/watch?v=t_geZRV2oUA

C. Activation

2 sets

5/5 Single leg broad jump

5 Scapular car rotations/Direction

5 Beat swings

5 Cal Row

*Choose certain athletes and work on their pull-ups with them. The beat swing is a great place to observe efficiency.

Metcon

A: Metcon (Time)

7 rounds

30 Sit-ups

15/12 Cal Row

30 DB Deadlifts 2×50/35 lbs

100′ Walking lunges

1 min rest
KG:

22.5/15 DB

Score: Total reps

TC: 35mins

Scaling options

Beginner

7 rounds

1 min Sit-ups

1 min Box step-up overs @24/20″

1 min Burpee

1 min Jumping pull-ups with controlled descent

1 min rest

Intermediate

7 rounds

1 min Sit-ups

1 min Box step-up overs @1×35/25lbs + 24/20″

1 min Burpee to target

1 min Assisted Pull-ups

1 min rest

Extra Accessory

Metcon (3 Rounds for weight)

3 rounds, not for time

50’ Farmers carry @ heavy

25′ Front Rack Dual KB carry @ heavy

25’ OH Dual KB Carry @ heavy
Goal: Shoulder strength + stability

Move well and with intention, this is for quality.