EFCT 021215

11 Feb
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 Jackie Elite (Time)

1000m Row

50 Thrusters 45#

30 Pull-ups

500m Row

25 Thrusters 45#

15 Pull-ups

250m Row

15 Thrusters 45#

10 Pull-ups

EF MASTERS WOD

Clean (5-5-5-5-5)

Metcon (AMRAP – Reps)

8 Min AMRAP (Reps)

4 Mins of Wall Balls

4 Mins of Kettlebell Swings

EF FOUNDATIONS

*EF FOUNDATIONS – Mobility (No Measure)

20 Cleans PVC/BAR

20 Split Jerks PVC/BAR

20 Push Jerks PVC/BAR

20 Clean & Jerks PVC/BAR

20 Push Press PVC/BAR

20 Snatch PVC/BAR

20 Deadlifts PVC/BAR

*EF FOUNDATIONS – WOD4 (Time)

1000m Row

10 Box Jumps

10 Kettlebell Swings

10000m Row