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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

2 rounds

30 sec Row/Bike/Ski or 200m Run @Easy

5/5 Single Arm Bent Over Row

15-20 sec support on rings

B.Mobility

Prayer stretch with foam roller

3 x 5-10 breaths while holding the stretch

Time:6:50—> https://youtu.be/9LJDGUulS_8

C. Clean & Jerk Specific

Focus on having athletes execute proper positions here while they have the chance. Use your advanced athletes to demo for visual cuing.

Pull

3 Clean pulls

3 Heaving muscle squat cleans, no hook grip no contact

3 Pause Hang cleans (pause in the hang position)

OH

3 Jerk dips

3 Tall jerks: https://youtu.be/QWCyQBN1vDM

3 Jerks (Push or Split)

Build to heavy in the first 7 minute window of section A

Weightlifting

A: Clean and Jerk (Find a heavy 1+1+1)

7mins to establish a heavy

Clean + Hang squat clean + Jerk

(1 + 1 + 1)

Score: Heaviest set

TC: 14 minutes (7 minutes to ramp up & practice + 7 minutes to execute working sets)

Scaling options

Beginner

Use the first 7 minute window to practice & slowly increase weight as needed.

Intermediate

As written

COMP

Performed after the metcon Friday

Metcon

B: “Extended Elizabeth” (Time)

For time

21-18-15-12-9-6-3

Power cleans 135/95lbs

Ring dips
Scaling options:

Beginner:

“Elizabeth”

21-15-9

Power cleans 45/35 lbs

Assisted ring dips

https://youtu.be/rZ91O0bXJ2k

Intermediate:

Maintain volume and adjust weight or assisted ring dips

or

“Elizabeth”

21-15-9

Power cleans @ 135/95 lbs

Ring dips

Extra Accessory

Metcon (No Measure)

Blood Flow

3 sets

30sec squat hold

30sec V-sit on the wall

10 Alternating scorpions
This is a nice cool down to help athletes’ heart rate come down and get some insight on how they did on their workout!

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