2019
061119
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)
EMOM, for 15 mins (3 sets) of:
Minute 1 – Split Stance Romanian Deadlift x 6 reps @ 4011 (Left)
Minute 2 – Split Stance Romanian Deadlift x 6 reps @ 4011 (Right)
Minute 3 – L-Sit x 30 seconds
Minute 4 – Ring Row x 8-10 reps @ 2110
Minute 5 – Ring Support Hold x 30 seconds
(hold hollow position during the ring support)
Split Stance Romanian Deadlift
Metcon (AMRAP – Rounds and Reps)
AMRAP, in 12 minutes of:
6 Toes to Bar
9 Burpees
12 Kettlebell Swings 53#/35#
