2019
100219
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)
E2MOM, for 18 mins (3 sets of each):
Station 1 – Russian Kettlebell Swings x 30 reps
Station 2 – Barbell Rollouts x 10 reps @ 3111
Station 3 – Side Plank x 45 secs each side
Metcon (Time)
For time:
60 Calories of Rowing
30 Ground to Overhead 115#/75#
15 Strict Handstand Push-Ups
Time Cap = 12:00 – please adjust loading or repetitions accordingly.
