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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

10/8 cal Row/Bike/Ski or 200m Run @Easy

25’/25′ Single arm OH Carry

20 Seconds/side PNF lat stretch on floor

B. Mobility

Foam roller wall slide

10 repetition slow and controlled

https://www.youtube.com/watch?v=VUOVGr8cao0

C1. Specific (Pre rope climb

2 sets

-7 Banded W-Y

-7 Banded T pull aparts

-7 Ring rows + pause

C2.Specific (Pre Metcon)

2 sets

3-5 Snatch drops (footwork, no bar)

3 Hang snatch high pulls

3 tall snatch

3/3 Back rack lunges

3 Bar facing burpees

* https://youtu.be/JLDOSpKruvo

Gymnastics

A: Metcon (No Measure)

EMOM 8minutes

1 Legless rope climb + 1 Rope climb

Score: For quality
Scaling option

Beginner

2 Floor rope climbs + 5 Rope hang Strict high knees

Intermediate

1-2 Rope climbs

COMP

For quality

5 Legless Rope Climb

10 Rope Climb

B: Metcon (3 Rounds for time)

Every 3 minutes for 9 minutes

5 Hang Snatch 135/95lbs

10 Back rack lunges 135/95lbs

12 Bar Facing Burpees

KG: 60/40
Scaling options

Beginner

5 Hang snatch @moderate

10 Back rack lunges @Hang snatch weight

6-10 Bar Facing Burpees

Intermediate

5 Hang snatch @95/65lbs

10 Back rack lunges @95/65lbs

12 Bar Facing Burpees

COMP

Every 3 minutes for 9 minutes

15/10 Cal Ski

150′ D-ball Carry

10 Bar Facing Burpees

Extra Accessory

Metcon (No Measure)

5 x 20 Band pull apart
Simply keep your shoulders far from your ears