10
Sep
2014
2014
EFCT 091114
EliteFit Cross-Training – Strength & Conditioning
EliteFit Warm-up (No Measure)
3 ROUNDS OF 10 REPS OF:
Samson Stretch (15 seconds)
Overhead Squat with PVC
Good Mornings
Kipping Swings
Wall Facing Squats
Push-ups
Calf Raises
Bar Hangs
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
*Burpee Penalty for each minute late.*
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BOTTOM to BOTTOMS
3 Minutes
Bottom to Bottom Squats begin with each rep at the bottom for a ten-second hold. The turn around at the top is immediate – no pause.
Metcon (AMRAP – Reps)
9/11 Tribute Mini-Hero 30 Min Cap
9 – Deadlifts
11 – KB Swings
9 – Power Cleans
11 – KB Swings
9 – Power Snatches
11 – KB Swings
9 – Overhead Squats
11 – KB Swings
9 – Pullups
11 – KB Swings
