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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

60sec Row/Bike/Run/Ski @ easy

30sec Banded good mornings

45sec Row/Bike/Run/Ski @ Moderate

30sec Banded T pull aparts

30sec Row/Bike/Run/Ski @ Hard

B. Mobility

Front rack bent elbow stretch

5 x/side 5sec contract + 5 sec relax

https://youtu.be/-3S0gZ3xL10

C. Specific

2 sets

3 clean first pull

3 hang muscle clean

3 heaving hang squat clean

3 jerk dips

3 jerk balances

3 Push Jerk

3 tempo clean & jerk

Weightlifting

A: Heavy Grace (Time)

For time

30 Clean & Jerk 225/155lbs
KG: 100/70

Score: Time

TC: 10mins

Scaling options

Beginner

30 Clean & Jerk @Heavy/Same weight as previous test

Intermediate

30 Clean & Jerk @185/135lbs or Same weight as previous test

COMP

As written

Metcon

B: Metcon (Time)

3 rounds

20/16 Cal Bike/Row/Ski

20 KB Swings 24/16 Kg

20/16 Cal Bike/Row/Ski

20 KB Swings 24/16 Kg
Score: Time

TC: 20mins

Scaling options

Beginner

3 rounds

12/9 Cal Bike/Row/Ski

20 Russian KB Swings @light Kg

12/9 Cal Bike/Row/Ski

20 Russian KB Swings @light Kg

Intermediate

3 rounds

16/14 Cal Bike/Row/Ski

20 Russian KB Swings @light Kg

16/14 Cal Bike/Row/Ski

20 Russian KB Swings @light Kg

COMP

3 rounds

20/16 Cal Bike

20 KB Swings @24/16 Kg

20/16 Cal Bike

20 KB Swings @24/16 Kg

20/16 Cal Bike*

*Yes, athletes will stay on the machine for 40 cals between rounds.

Extra Accessory

Metcon (No Measure)

Half kneeling pallof press

3 x 8/side
Goal: Core stability

Brace the core, then and only then, press forward aggressively and hold in extension for 2-3 seconds for every rep

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