121517

14 Dec
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)

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#