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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

2 rounds

60sec Row

30sec World’s greatest stretch (15sec/side)

30sec Rotating Scorpions

B. Specific

-5 snatch lift offs

-5 Snatch high pulls

-5 OHS

-5 tall Snatches

-5 tempo snatches

Weightlifting

A: Snatch (7 x 1 @85%+)

Rest 90 seconds between sets

Score: Max weight

TC: 15mins

Scaling options

Beginner

5 x 3 @Moderate

Rest 90 seconds between sets

Intermediate

As written

COMP

1 x 7 @ 70%

3 x 3 @ 80%

7 x 1 @85%+

Rest

10-20sec between reps

90sec between sets

Metcon

B1: Metcon (AMRAP – Rounds and Reps)

AMRAP 8mins

5 Deadlifts 275/185lbs

12 Pistols

Rest 2mins, then

B2: Metcon (Time)

3 rounds for time

5 Deadlifts 275/185lbs

12 Pistols
KG: 120/90

Score:

1. Rounds + reps

2. Time

TC: 18mins

Scaling options

Beginner

5 Deadlifts @Heavy

12 Air squats

Rest 2mins, then

3 rounds for time

5 Deadlifts @Heavy

12 Air squats

Intermediate

5 Deadlifts @225/155lbs

12 Box elevated pistols

Rest 2mins, then

3 rounds for time

5 Deadlifts @225/155lbs

12 Box elevated pistols

COMP

As written

Extra Accessory

Metcon (No Measure)

3 sets

60 sec Hip extension hold on GHD

5 Nordic ham curls

90 sec Rest

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