14
Dec
2017
2017
121517
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:
DB Shoulder Press x 8 reps
Rest 45 secs
Supine Leg Lowering x 5 reps @ 5010
Rest 45 secs
EF DB Shoulder Press
DB/KB Shoulder press
Metcon (AMRAP – Rounds and Reps)
AMRAP 7min:
7 Box Jumps or Step-Ups 24″/20″
7 Burpees
7 Kettlebell Swings 53#35#