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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

60sec Row/Bike/Run/Ski @ easy

30sec Air squats

60sec Row/Bike/Run/Ski @ Moderate

30sec Banded W-Y pulls

60sec Row/Bike/Run/Ski @ Hard

B. Mobility

Half kneeling hip flexor stretch

3 sets of 5 reps w/ 7 sec hold contraction

https://www.youtube.com/watch?v=Hmec1bQBQOE

C. Specific

10/10 banded monster walks

6 Wall balls @As high as possible

5 Pause Back squat @explode up

Strength

A: Back Squat

Back Squats

1 @75%

1 @85%

Max reps @95%

Score: Reps @95%

TC: 10mins

Scaling options

Beginner

3×1 @Heavy + 3 sec down

Rest 2mins

Intermediate

As written

COMP

As written

Metcon

B: Metcon (2 Rounds for time)

2 rounds for time

15 Clean and Jerk 135/95 lbs

15 Box jump over 24/20″

15 Strict HSPU

Rest 2mins

For time

15 Clean and Jerk 135/95 lbs

15 Box jump over 24/20″

15 Kipping HSPU

KG: 60/40

Score: Each section for time

TC: 20mins
Scaling options

Beginner

15 Clean and Jerk @light-mod

15 Box jump over @low

15 kneeling or hand elevated push-ups

Intermediate

15 Clean and Jerk @115/75 lbs

10-15 Box jump over @24/20″

5-10 Strict HSPU or 15 Piked hspu

COMP

2 rounds for time

30 Clean and Jerk @135/95 lbs

30 Box jump over @24/20″

30 Strict HSPU

Rest 1:1

For time

15 Clean and Jerk @135/95 lbs

15 Box jump over @24/20″

15 Kipping HSPU

Extra Accessory

Metcon (No Measure)

3 sets

3/side Chinese plank + knee drive

15 sec/side Contralateral ring plank

30 sec/side Star plank