EliteFit Cross-Training – Strength & Conditioning – Alamogordo Fitness
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EF Strength
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
Front Squat (Based on 1RM Clean) + 3 Jerks (5-5-5-5-5)
1X5+3@60%, 1X5+3@70%, 1X5+3@75%, 1X5+3@80%, 1X5+3@75%
Box Jumps (15-10-5+)
Bench Press (12-12-12-12-12)
Metcon (Time)
23-11-7
Ring Pushups
Overhead Squats 115/65#
