20
Jul
2015
2015
EFCT 072115
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
Twisted Glute Stretch
Handstand Hold x 3, for as long as you can.
10 Mins, Rowing fundamentals.
Emphasis on each: The Catch, Drive, Finish & Recovery positions.
2 x 200m.
200m Row (Time)
200m Row
200m Row (Time)
200m Row
Metcon (AMRAP – Rounds)
EMOM for as long as possible @ 175/95#
3 Power Cleans
3 Front Squat
3 Push Jerks
*Consecutive Rounds only.
**Burpee Penalty:
2 Rounds or Less – 50 Burpees
3-5 Rounds – 40 Burpees
6-9 Rounds – 30 Burpees
10+ – No Penalty
Metcon (AMRAP – Rounds)
3 Min AMRAP x 5 Rounds, 1 Min rest between rounds.
3 Power Snatch, 115/75#
6 Pushups
9 Air Squats
*Only full rounds count towards total
EF MASTERS & FOUNDATIONS WOD
Metcon (Time)
21-15-9
Medicine Ball Cleans
Cal Row
Inverted Rows