2014
EFCT 102214
EliteFit Cross-Training – Strength & Conditioning – Alamogordo Fitness
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.
*EF Tabatas (3 Rounds for reps)
Tabata workouts require you to go all out for 20 seconds, then rest for 10 seconds. You’ll repeat this cycle eight times to complete the workout.
Single-unders
Pull-ups
Box Jumps – 24/20″
Deadlifts – 95/65#
Burpees
Wall Ball Shots 20/14#
Overhead Squats – 45/33#
Dips
