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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

1 min row or bike @easy

10 Inchworms

45 sec row or bike @mod

10 banded pull aparts

30 sec row or bike @hard

10 PVC shoulder dislocates

B. Specific

2 sets

3 Scap pull + box hollow body*

5 Beat swings

7 pause ring rows**

https://youtu.be/iu7CjzonbZE

**Advanced athletes:

7 Box circle butterfly drill

https://youtu.be/OE6WwYnzG38

Gymnastics

A: Metcon (AMRAP – Reps)

EMOM 10minutes

Odd 30sec Max double unders

Even 30sec Max CTB

Score: Total reps
Scaling options

Beginner

EMOM 10

Odd 30sec Max double unders*

Even 30sec Max Ring rows

*This is a great day for beginners to attempt double unders and maybe get their first one!!!

Intermediate

EMOM 10

Odd 30sec Max double unders

Even 30sec Max pull-ups or assisted CTB

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 6minutes

8 Snatch 95/65lbs

10 Lateral Burpees over bar

Rest 2mins

AMRAP 4minutes

8 Snatch 95/65lbs

10 Lateral burpees over bar

KG:40/30

Score: Total rounds + reps

TC: 12mins
Scaling options

Beginner

8 Snatch @light

6-8 Burpees

Intermediate

8 Snatch @75/55 lbs

10 Lateral Burpees over the bar

COMP

For a total of 12 minutes

EMOM X

8 Snatch @95/65

10 Burpees

Rest 1

EMOM X

8 Snatch @95/65

10 Burpees

Rest 1

Extra Accessory

Metcon (No Measure)

For quality

12-10-8 Supinated ring rows

24-20-16 Banded Lat pull down
Supinated means that the palm of your hands are facing up.

The banded lat pull down should be done with speed. Goal is endurance here. No need to add tempo.

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