2019
091419
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 (AMRAP – Reps)
In teams of four, complete five sets for max reps/calories of:
60 secs of Rowing (for calories)
60 secs of Burpee Box Jump or Step-Overs 20″
60 secs of Bumper Plate Ground to Overhead
60 secs of DB Renegade Rows
(1 rep = push-up, row left, push-up, row right)
Rest 60 secs
Teams get one rower, one box, one plate, and one set of dumbbells. Team members rotate through the four work stations at 60-second intervals and all members rest at the same time. Post total score (calories rowed and reps completed).
