2014
EFCT 112514
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 (or Coaches Choice)
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 AMRAP 7 Mins 30/20/10 (AMRAP – Rounds)
AMRAP 7 Mins – Rounds
30 Single Unders
20 Bent Over Rows 65/33#
10 Pushups
*EF AMRAP 7 Min 15’s (AMRAP – Reps)
AMRAP 7 Mins – Reps
15 MB Cleans
15 Overhead Squats 95/53#
15 KB Swings 53/25#
15 Clean & Jerk 95/53#
15 Goblet Squats 53/25#
15 Pullups
15 Row – Cal
15+ Air Squats
1 Round. Air Squats until time runs out.
