23
May
2019
2019
052419
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:
Back Squat x 6-8 reps @ 32X1
Rest 90 secs
Hollow Body Roll to Superman x 6 rolls each way
Rest 90 secs
Back Squat
Metcon (3 Rounds for time)
Every 8 mins, for 24 mins (3 sets) for times:
30/20 Calories of Assault Bike
20 Walking Lunges with KB/DB 35#/25#
400m Run
