2017
120717
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:
Front Squat x 5 reps @ 30X1 w/ 70-75%
Rest 60 sec
Kettlebell Swings x 20 reps
Rest 60 sec
Hollow Rocks x 30 seconds
Rest 60 sec
Front Squat
Record weight and tempo
Metcon (AMRAP – Rounds and Reps)
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Dumbbell Thrusters 35#/25#
12 Alt. Reverse Lunges with DB Farmer’s Carry
