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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

2min Bike or Row @easy

B. Mobility

Prone PVC shoulder dislocates

10 reps

https://youtu.be/JEWmoIwYUb0

C. Specific

2 sets

1-3 Skin the cat / Knees to elbows

3-5 Ring beat swings*

3-5 Transition mu**

https://youtu.be/Gc0CNL5eOlE

This specific warm up is a very dedicated skill session today:

*Teach the snap back pull with advanced athletes here.

**Have every athlete touch the rings today, teaching the beginners a strict ring mu with their legs on the floor, progressively getting more challenging to a transition muscle up with feet on the box.

Gymnastics

A: Metcon (AMRAP – Reps)

EMOM 10minutes

Min 1: 15-20 V-ups

Min 2: 60% Max unbroken Ring muscle ups*

*If your max ring mu is 10 reps, come down @6
Score: Total muscle ups

Scaling options

Beginner

EMOM 10

Min 1: 10-15 Sit-ups

Min 2: 5 Jumping pull-ups@3sec down + 5 Box dips

Intermediate

EMOM 10

Min 1: 15-20 V-ups

Min 2: Max Box supported Ring muscle ups*

*Be consistent here

COMP

EMOM 10

Min 1: 25 GHD sit-ups

Min 2: 30sec Ring muscle ups

Metcon

B: Metcon (Time)

5 rounds for time

100′ Carry* @Heavy

20/18 Cal Bike/Row/Ski

2min Active rest between each round:

1 Burpee CTB every 20 sec

*Carry: Have fun- Sandbags, “D balls, farmers carries, Front Rack KB Carry, yoke, ect..
Score: Time

TC: 25 mins

Scaling options

Beginner

100′ Front Rack KB Carry @2×24/16 Kg

15/12 Cal Bike/Row/Ski

2min Active rest between each round:

1 Burpee Pull Up every 20 sec

*everyone attempt to get chin over bar, no bands

Intermediate and COMP

As written

Extra Accessory

Metcon (Weight)

Turkish Get-up

Accumulate 30 alternating reps
Goal: OH stability

This is not for time, move with consistency and precision

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