111617

15 Nov
2017

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)

Every 2 minutes, for 40 minutes (5 sets of each):

Station 1 – Deadlift x 5 reps @ 21X1 (top -> down)

Station 2 – Push-Ups x Max Reps in 60 seconds

Station 3 – Alt. Reverse Lunges with DBs x 20 reps @ 2010

Station 4 – Shoulder Press with DBs x 10 reps @ 2010

Deadlift

Record weight and tempo

Shoulder Press