EFCT 010915

08 Jan
2015

EliteFit Cross-Training – Strength & Conditioning – Alamogordo Fitness

EliteFit Warm-up (No Measure)

3 ROUNDS OF 10-15 REPS OF:

Samson Stretch (15 seconds)

Overhead Squat with PVC

Good Mornings

Kipping Swings

Wall Facing Squats

Sit-ups

Push-ups

Calf Raises

Prone Back Extensions (15 seconds)

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

COACHES CHOICE

EF Strength

Pistols (10-10-10+)

Handstand Push-ups (5-5-5-5-5+)

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

NSF

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders