120419

120419

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

Back Squat

E2MOM, for 14 mins (7 sets):

*Set 1 – 6 reps @ 65%

*Set 2 – 5 reps @ 70%

*Set 3 – 4 reps @ 75%

*Set 4 – 3 reps @ 80

*Set 5 – 2 reps @ 85%

*Set 6 – 1 rep @ 90%

*Set 7 – 4-6 reps @ 85%

Metcon (AMRAP – Rounds and Reps)

AMRAP, in 12 mins of:

12 Front-Racked KB Front Squats 35/25

9 Toes to Bar

6 Burpees