2015
EFCT 060415
EliteFit Cross-Training – Strength & Conditioning – Alamogordo Fitness
EliteFit Warm-up (No Measure)
3 ROUNDS OF 10-15 REPS OF:
PVC Overhead Squats
Good Mornings
Kipping Swings
Wall Facing Squats
Sit-ups
Push-ups
PVC Thrusters
10 Mins of Ring Dips.
Strict ring dip progression:
*Set rings so that the bottom is at the bottom of your chest.
1. Set 20″ Box 6-12 inches behind you. When you get on the rings place your toes on the box so that as you go down and up you can self-assist. Use as little push from your legs as possible to be inside the rep range.
2. Set 12″ Crate 6-12 inches behind you. When you get on the rings place your toes on the box so that as you go down and up you can self-assist. Use as little push from your legs as possible to be inside the rep range.
3. Set 12″ Crate 6-12 inches behind you. Place one foot on top of each other. Use as little push from your legs as possible to be inside the rep range.
4. Negative only. Get on the rings and lower your self at a 3-4 second descent also with a 2-3 second pause at the bottom. This pause at the bottom will help build the strength needed to come back up.
Strength
1RM: Overhead Squat (12-8-4-1-1-1)
Conditioning
Metcon (Time)
3 Rounds for Time
20 Deadlift 185/155#
20 Kettlebell Swings 53/35#
20 Box Jumps
20 Toes to Bar
EF MASTERS & FOUNDATIONS WOD
*EF FOUNDATIONS – WOD1 (Time)
21-15-9
Kettlebell Swings
Deadlifts
