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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

1 round

60sec Row/Bike/Ski

7/7 Single leg RDL with empty bar

10 Rotating T spine squats

B. Mobility

PNF banded lat stretch

2 sets of 10 reps/arm

https://youtu.be/ta8ahNHeLnY

C. Specific

2 sets @30-50%

3 Tempo clean pull

3 Tall power cleans

3 Front squats 1 1/4

3 Tempo Squat cleans

Weightlifting

A: Metcon (Weight)

5 sets @60-65% of 1RM

1 Power Clean

1 Front Squat 1&1/4

2 Squat Clean

Score: Weight used for the complex

TC: 15mins
Scaling options

Beginner

5 sets @60-65% of 1RM

2 Power Clean

2 Front squats

Intermediate

5 sets @60-65% of 1RM

1 Power Clean

1 Front Squat

2 Squat Clean

COMP

As written

Metcon

B: Metcon (Time)

7 rounds for time

4 Front Squat 185/135lbs

30 Double unders

KG: 85/60

Score: Time

TC: 10mins
Scaling options

Beginner

7 rounds for time

4 Front Squat @mod-heavy

30 Single unders

Intermediate

7 rounds for time

4 Front Squat @155/105

15 Double unders

COMP

As written

Extra Accessory

Metcon (No Measure)

Weighted Hip extension on GHD

5 x 10 @RPE 8/10

Rest 60-90 seconds between sets
Lower back strengthening.

Make sure flexion is at the hip and not at the spine.

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