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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

5 min Bike, row, ski, or run

*every min complete 3-5 burpees

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. Specific

2 sets

5 scap pulls

5 beat swings

3-5 Single leg jumping CTB box drill*

*We can use this to work on the Butterfly or the kip and athletes can use both legs if needed. The idea is to use the box as a point of support and reference.

Gymnastics

A: Metcon (Time)

2 sets

5 rounds

6 CTB

6 Air Squats

Rest 2 minutes between sets

No rest between rounds

Score: Total time

TC: 12mins
Scaling options

Beginner

6 Ring rows

4-6 Air Squats

Intermediate

4-6 Assisted CTB or Pull-ups

4-6 Air Squats

COMP

As written

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 15minutes

20 Double unders

10 Wall Ball 20/14lbs

10 TTB

KG:10/8

Score: Rounds + reps
Scaling options

Beginner

Amrap 15

20 Single unders*

10 Wall Ball @light

10 V-ups or Sit-ups

*Attempt a double under every 5-10 reps

Intermediate

Amrap 15

10 Double unders

5-10 Wall Ball @20/14

10 Toes to eye level

COMP

As written

Extra Accessory

Metcon (No Measure)

Behind the back wrist curls

3 x 60 seconds max reps

Rest 60 seconds between sets
Empty barbell or light. You should be able to complete the minutes breaking 1 or 2 times maximum.

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