2019
112719
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 16 mins (4 sets):
Minute 1 – DB Shoulder Press x 6-8 reps
Minute 2 – Band Pull-Aparts x 15-20 reps
Minute 3 – Tempo Push-Ups x 12 reps @ 1111 (OR Pec Activation 40sec)
Minute 4 – Prone Plank x 30 seconds
EF DB Shoulder Press
DB/KB Shoulder press
Metcon (Time)
Five rounds for time of:
20 Lateral Jumps Over Barbell/Dumbbell
10 Hang Power Cleans 75#/55#
10 Push Presses 75#/55#