EFCT 040915

08 Apr
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. Dip-Drive Shrug

2. Dip-Drive Elbows High and Outside

3. Dip-Drive Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

Bench Press (20-20-12-4-4)

*EF KB Snatch/Burpee Box Jump Overs (Time)

10 KB Snatch (alternating) 35/25#

10 Burpee Box Jump Overs 24/20″

20 KB Snatch (alternating) 35/25#

20 Burpee Box Jump Overs 24/20″

20 KB Snatch (alternating) 35/25#

20 Burpee Box Jump Overs 24/20″

10 KB Snatch (alternating) 35/25#

10 Burpee Box Jump Overs 24/20″

Gymnastics Session (10 Mins of work.)

Progressions for Pistols, Ring Dips, Muscle ups and/or Handstand Pushups.

EF MASTERS & FOUNDATIONS WOD

Bench Press (20-10-10)

2k Row (Time)

Max Effort 2k Row