2017
111417
EliteFit Cross-Training – Strength & Conditioning – Alamogordo Fitness
EliteFit Warm-up (1) (No Measure)
10min to complete:
30sec Upward Facing Dog Hold
30sec Down Dog w/ 15sec Alt Calf Stretch
10 Kang Squats 45#/35#
60m 1 Arm OH Carry 35#/20#
30 Sec Handstand Hold
15 PVC OH Squats w/ pass through
15 AbMat Sit-ups 25#/15#
15 Push-ups w/ Alt Shoulder Taps
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
Metcon (No Measure)
Four sets of:
Push Press x 8 reps @ 65% of 1Rm
Rest 45 secs
KB Romanian Deadlift x 6 reps @ 3010
Rest 45 secs
Supine Leg Lowering x 12 reps @ 3011
(lower back remains in contact with the floor)
Rest 45 secs
Push Press (4×8)
Record weight and tempo
Romanian Deadlift (4×6)
Record weight and tempo
Metcon (Time)
BEGINNER:
In teams of two, alternate rounds to complete 4 rounds EACH of:
10 Wall Ball Shots 20#/14#
10 Burpees
10 V-Ups or Lemon Squeezes
Metcon (Time)
ADVANCED:
5 RFT:
5 Shoulder to Overhead 135#/95#
10 Toes to Bar
20 Double-Unders
