2018
101718
EliteFit Cross-Training – Strength & Conditioning – Alamogordo Fitness
EliteFit Warm-up (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
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 (Time)
In teams of 2, alternating movements, complete 4 rounds for time:
40/30 Calorie Row
21 Kettlebell Swings 53/35
15 Burpees
Partner A starts with the ROW, partner B cannot start the KBS until after partner A completes the ROW, Partner A cannot start the burpees until Partner B finishes the KBS and so forth… BE SURE TO COMMUNICATE WITH YOUR PARTNER.
Metcon (No Measure)
After you’re relatively recovered,
Three sets of:
Posted Single-Leg Deadlifts x 8 reps each @ 3011
Rest 60 secs
Barbell Glute Bridges x 6 reps @ 20X1
Rest 60 secs
Side Plank x 45 secs each side
Rest 60 secs
