2016
120916
EliteFit Cross-Training – Strength & Conditioning – Alamogordo Fitness
EliteFit Warm-up (No Measure)
2 ROUNDS OF 8-10 REPS OF:
Good Mornings
Kipping Swings
Wall Facing Squats
AbMat Sit-ups
HR Push-ups
Upward Facing Dog Hold
PVC Pass-Throughs
Dips
BURGENER WARM-UP:
1. Down and “FINISH” / Dip and Drive: SPEED THROUGH THE MIDDLE
2. Elbows High and Outside: KEEP THE BAR CLOSE
3. Muscle Snatch: STRONG TURNOVER
4. Snatch Lands (Power – 2”, 4”, 6”): FOOTWORK
5. Snatch Lands (Full): FOOTWORK
Warm-up Starts promptly at Class Start Time(s). 10 Minutes to complete.
Scheduled Programming will start immediately thereafter. If you need
additional stretching please come a few minutes early prior to class.
Turkish Get Up (1×5 Each Arm)
Rx 53#/35#
Snatch Balance (2×5)
Rx 95#/65#
w/ 3 sec pause in the bottom
3-Position Snatch (5×3)
3-Position Snatch (ground, below knee, above knee)
Climb in weight each set
*EF EMOM Beast Builder (AMRAP – Rounds)
EMOM 9 Mins
Min 1: 9 unbroken Hang Squat Cleans + 1 Jerk, 135/95#
Min 2: 8 unbroken Hang Squat Cleans + 2 unbroken Jerks, 135/95#
Min 3: 7 unbroken Hang Squat Cleans + 3 unbroken Jerks, 135/95#
Min 4: 6 unbroken Hang Squat Cleans + 4 unbroken Jerks, 135/95#
Min 5: 5 unbroken Hang Squat Cleans + 5 unbroken Jerks, 135/95#
Min 6: 4 unbroken Hang Squat Cleans + 6 unbroken Jerks, 135/95#
Min 7: 3 unbroken Hang Squat Clean + 7 unbroken Jerks, 135/95#
Min 8: 2 unbroken Hang Squat Clean + 8 unbroken Jerks, 135/95#
Min 9: 1 Hang Squat Clean + 9 unbroken Jerks, 135/95#
Only Completed Rounds Count. Start at the top of each round regardless of where you are when your minute expires.
