041619

15 Apr
2019

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.