121916

18 Dec
2016

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.

Paused Back Squat (3×5)

40% or less of 1RM

4 seconds down

4 second hold

4 seconds up

Back Squat (2×5)

1/4 squats @105%

(Only 5-6″ down)

Metcon (Time)

3 Rounds

50 Double Unders

12 Deadlifts 275/155

18 Box Jumps 24/20
Scaled: 3x Single Unders