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Titan Fitness – Deka Box

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Warm-up

Warm-up (No Measure)

A. General

2 rounds

30 sec Row

30sec Full squat T spine rotations

B. Mobility

Elevated Banded ankle rocks

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

https://www.youtube.com/watch?v=ILSbK8RnGdI

C. Specific

2 sets

3 Back squats @1 1/4 + ascending

10 Broad jumps

3 Pause* wall balls @As high as possible

*Pause in the bottom

Weightlifting

A: Back Squat (20 reps @ 75%, For time)

Score: Time + Weight used

TC: 10mins

Scaling options

Beginner

4 x 5 Squats @moderate

1min rest

*Learning to move well through full range of motion as fatigue sets in

Intermediate & COMP

As written

A(T): Metcon (Time)

Back Squats

For time

20 reps @75%
Score: Time

Metcon

B: Metcon (Time)

5 rounds for time

12 Front squats @155/105lbs

10 Power Cleans @155/105lbs

6 Strict HSPU
KG: 70/50

Score: Time

TC: 12mins

Scaling options

Beginner

5 rounds for time

12 Front squats @moderate

10 Power Cleans @moderate

6 Strict DB press

Intermediate

5 rounds for time

12 Front squats @135/95lbs

10 Power Cleans @135/95lbs

6 Piked HSPU

COMP

12 Deadlift @155/105

8 Power Snatch @155/105

6 Strict HSPU

Extra Accessory

Metcon (Weight)

EMOM 10

Odd: 100′ Farmer Carry

Even: 100′ Sled Push
Lower push/upper pull endurance