2017
121917
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)
BEGINNER:
Three sets of:
Romanian Deadlift x 8 reps @ 3011
Rest 60 secs
80-Meter Suitcase Carry – switch arms halfway
Rest 60 secs
Tempo Push-Ups x Max Reps @ 1111
Rest 60 secs
Romanian Deadlift
Record weight and tempo
Metcon (AMRAP – Rounds and Reps)
AMRAP in 6min:
10 Burpees
15 Shoulder to Overhead 115/75
20 Pull-Ups
Clean and Jerk
ADVANCED:
E2MOM, for 18mins (9 sets)
Sets 1, 4 & 7 = 3 reps @ 50/55/60%
Sets 2, 5 & 8 = 2 reps @ 65/70/75%
Sets 3, 6 & 9 = 1 rep @ 80/85/90+%
