112719

26 Nov
2019

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#