EliteFit Cross-Training – Strength & Conditioning – Alamogordo Fitness
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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
5X1 Hang Clean (power position) + Front Squat + Jerk (1-1-1-1-1)
Work to a max for the complex, rest as needed.
Squat Clean Thruster (3-3-3-3-3)
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
