2019
041619
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:
Romanian Deadlift x 8 reps @ 3011
Rest 45 secs
Seated DB Shoulder Press x 10 reps @ 21X1
Rest 45 secs
Reverse Lunges with DBs x 20 reps
Rest 45 secs
Side Plank x 45 secs each side
Rest 45 secs
Romanian Deadlift
EF DB Shoulder Press
DB/KB Shoulder press
Metcon (4 Rounds for reps)
Against a 2-minute running clock, complete as many rounds and reps as possible of:
6 DB Box Step-Overs 24″/20″
12 DB Push Presses
Rest 2 mins between sets, and complete a total of 4 sets for max reps.
Rx is 60% of the weight used for the last set.
