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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

3min Easy row, nose breathing

20 Fast Back wards arm circles

10 Scap pulls

B. Mobility

Banded wrist rocks

2 sets of 10 -15reps/wrist, hold every stretch for 2-3 seconds

https://youtu.be/NCPxGWf092I

C. Specific (pre metcon)

2 sets @ascending, TnG

3 Clean pulls

3 Tempo Pause Power cleans*

5 cal row @hard

*Slow to the second pull, then accelerate and pause in reception.

Gymnastics

A: Metcon (7 Rounds for time)

Every 90 seconds for 7 sets

100′ Farmer Carry 2×50/35lbs

8-10 TTB
KG: 22.5/15

Score: Each set for time

TC: 9:30

Scaling options

Beginner

100′ Farmer Carry @2xlight

8-10 Sit-ups or V-ups

Intermediate

100′ Farmer Carry @2×35/25 lbs

4-8 TTB or 8-10 Toes to eye level

COMP

As written

Metcon

B: Metcon (Weight)

Every 2 mins for 20 mins

Alternate

-15-20 Cal Row

-3 Power Cleans @60% + ascending
Scaling options

Beginner

Every 2 mins for 20 mins

Min 1:

Row 10-15 Cals

Min 2:

3 Power Cleans @moderate

Intermediate

Every 2 mins for 20 mins

Min 1:

Row 12-18 Cals

Min 2:

3 Power Cleans @60-75%

COMP

Every 2 minutes for 60 minutes

Alternate between:

– 300/200m Row

– 60 Double unders + 25-75′ HS Walk

– 20 Box Jump over + 50′ Sandbag Carry on shoulders

Extra Accessory

Metcon (No Measure)

3 rounds

30 sec Hollow body rocks

30 sec Hip extension hold on GHD