2019
042719
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 (Time)
In teams of two, complete the following for time:
100 Alt. Reverse Lunges with DB’s
400m Run (together)
80 DB Push Presses
400m Run (together)
60 Alt. Single-Arm DB Snatches
400m Run (together)
40 DB Box Step-Overs 20″
400m Run (together)
20 Strict Chest-to-Bar Pull-Ups
400m Run (together)
Rx is 35#/25#
