2019
040119
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)
Three sets of:
Bulgarian Split Squats x 10 reps each leg @ 3011
Rest 45 secs after each leg
Bent-Over Supinated-Grip Barbell Row x 8 reps @ 2111
Rest 45 secs
Nose-to-Wall Handstand Hold x 45 secs
Rest 45 secs
Bulgarian Split Squat
Bent Over Row
Metcon (AMRAP – Rounds and Reps)
AMRAP, in 12 mins of:
3 Strict-Handstand Push-Ups or L-Seated Dumbbell Presses
6 Strict Pull-Ups
12 Alternating Cossack Squats with Goblet Hold 35#/25#
