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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

3min Bike, row, ski, or run

*every min complete 3-5 burpees

B. Mobility

Prone PVC press

10-15 repetitions

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

C. Specific

5 Banded wall-slides, slow and controlled

3 wall walks

10 HS hold scap push, facing wall

Gymnastics

A: Metcon (No Measure)

EMOM 8minutes

Min 1: 3-5 Wall walks

Min 2: 45sec HS hold practice
Score: For quality

Scaling options:

Beginner

EMOM 8

Min 1: 3-5 Inch worms

Min 2: 40sec HS hold practice

Intermediate

EMOM 8

Min 1: 1-3 Wall walks

Min 2: 45sec HS hold practice

COMP

5 x 50ft HS walk + max freestanding HS hold

Rest 2mins

Metcon

B: Metcon (Time)

2 rounds for time

50 Box jump overs 24/20″

40 TTB

30 DB step-up over 24/20″, 1×50/35 lbs
KG: 22.5/15

Score: Time

TC: 20mins

Scaling options

Beginner

2 rounds for time

30-50 Box jump overs @low

40 sit-ups

30 step-up over @low

*Distinction of jump vs step over

Intermediate

2 rounds for time

30-50 Box jump overs 24/20″

20 TTB or 40 Toes to eye level

30 DB step-up over 24/20″ + 1×35/25 lbs

COMP

2 rounds, each for time

50 Box jump overs 24/20″

40 TTB

30 DB step-up over 24/20″ + 1×50/35 lbs

2mins of Active recovery Between rounds:

Complete 1 push-up every 3-10 Seconds

Extra Accessory

Metcon (Time)

For time

20-15-10

V-ups

Hollow body rocks

Arch rocks
Core endurance