2018
121518
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 (3 Rounds for reps)
In teams of three, with only one teammate per station, AMRAP in 30 minutes of:
Station 1 – 10 Box Jumps + 5 Pull-Ups
Station 2 – 10 Burpees + 5 DB Ground to Overhead 35/25
Station 3 – 200m Run with Medicine Ball 20/14
Teammates can only rotate after the running partner returns. Record total rounds and reps per station.
