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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 (AMRAP – Rounds and Reps)

AMRAP, in 15 mins of:

500m Row (100m = 10 Reps)

20 Alt. Cossack Squats with KB Goblet Hold 35#/20#

20 Single-Arm Kettlebell Presses (10 each arm) 35#/20#

Rest 5 mins, and then…

Metcon (AMRAP – Rounds and Reps)

AMRAP, in 15 mins of:

0.5 Mile Assault Bike (0.1mi = 10 Reps)

30 Push-Ups

20 Alt. Single-Arm DB Snatches 55#/35#