EliteFit Cross-Training – Strength & Conditioning – Alamogordo Fitness
EliteFit Warm-up (No Measure)
2 ROUNDS OF 8-10 REPS OF:
Wall Facing Squats
Upward Facing Dog Hold
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.
Clean Pull (2×5)
@105% of 1RM Clean
With good form and technique, pull from the floor to full hip extension with shrug.
Clean High Pull (3×5)
With good form and technique, pull from the floor to “elbows high”
@ 60-70% of 1RM clean
4 Rounds For Time:
3 rope climbs
6 Power Snatches 135/85
9 Tire Flips