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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

Row 150m

25′ samson stretch lunges

Row 200m

25′ Banded Monster Walk

https://youtu.be/8SSYSlpOqrM

B. Specific

3 sets

8/8 single leg glute bridges

5 Tuck Jumps*

3 Broad jumps*

https://youtu.be/96hGhN9_7_s

Power

A: Max Height Box Jump (Distance)

Max Height Box Jump
Score: Height of best box jump

TC: 10mins

Scaling options

Beginner

5 x 3 tall box jumps

*Goal is to increase the height to one that they’ve never completed before.

Intermediate

As written

COMP

As written

Metcon

B: Metcon (Time)

5 rounds for time

20 Box jumps @24/20″

20 Wall balls @20/14lbs

20 Alternating DB snatch @50/35lbs
KG: 9/7 & 22.5/15

Score: Time

TC: 20mins

Scaling options

Beginner

5 rounds for time

20 Box jumps @low

20 Wall balls @light

20 Alternating DB snatch @light

Intermediate

5 rounds for time

20 Box jumps @24/20″

15-20 Wall balls @20/14lbs

20 Alternating DB snatch @35/25lbs

Extra Accessory

Metcon (No Measure)

Accessory / Extra

Cool down 3-4 minutes on bike or rower

Lower Body Flow

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