2019
021819
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 (No Measure)
Every 90 secs, for 18 mins (3 sets) of:
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 3111
Station 2 – Double DB/KB Overhead Hold x 30 seconds
Station 3 – Ring Rows x 10 reps @ 2111
Station 4 – L-Sit Hold x 45 secs (accumulate the time)
Snatch-Grip Romanian Deadlift
Double Db/KB Overhead Hold
Reps equal seconds of time.
Metcon (2 Rounds for time)
Every 10 mins, for 20 mins (2 sets) for times:
800m Run
15 Burpees
30 Kettlebell Swings 53#/35#
