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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

2min Row @easy

B. Mobility

Prone PVC shoulder dislocates

10 reps

https://youtu.be/JEWmoIwYUb0

C1. Specific

5mins of skin the cat progression

Set rings up at the floor like in the video and have athletes use it at each end range for stability. The goal is to keep tension the whole way through. Use spotters if possible, if this is not possible, the floor acts as the spotter.

For beginners who cannot pass through, use this session to see just how high they can “ball up” the goal for these athletes should be to turn the pelvis over as their knees roll upward.

https://youtu.be/Gc0CNL5eOlE

C2. Specific (Pre-Metcon)

3-2-1 reps

TTB

DB step-up overs

Skill

A: Metcon (No Measure)

Skin the Cat

Every 90sec x 5 sets

1-3 Skin the cat
Score: For quality

TC: 7:30

Scaling options

Beginner

5 x 1-3 Knee tucks

(knee to elbows or to hips)

Intermediate

5 x 1-3 Strict TTB

Metcon

B: Metcon (Time)

30-20-10 TTB

10 DB step up overs after each set

@24/20″ + 2×50/35lbs
KG:22/16

Score: Time

TC: 12mins

Scaling options

Beginner

30-20-10

V-ups or Sit-ups

Box step up overs after each round

@24/20

Intermediate

30-20-10

Toes to eye level or 10 TTB each round

10 DB step up overs after each round

@24/20″ + 2×35/25lbs

COMP

30-20-10

TTB

Yards KB Lunges @32/54

Extra Accessory

Metcon (No Measure)

3 sets

10/10 Banded leg extension

30 sec Bear hug Wall sit

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