11
Feb
2015
2015
EFCT 021215
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