2019
121619
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)
For max reps (or calories):
60 secs of Assault Bike
Rest 60 secs
60 secs of Burpee Box Jump or Step-Overs
Rest 60 secs
60 secs of V-Ups
Rest 60 secs
60 secs of Lateral Jumps Over Barbell
Rest 60 secs
60 secs of Goblet Squats
Rest 60 secs
60 secs of Push-Ups
Rest 4 minutes until the running clock reaches 15:00. During this time, calculate your reps for the EMOM and write them down so you have a goal for each set. And then…
EMOM, for 24 mins (4 sets) of:
Minute 1 – Assault Bike x 65-70% of Calories Achieved in 60 seconds
Minute 2 – Burpee Box Jump or Step-Overs x 65-70% of Reps Achieved in 60 seconds
Minute 3 – V-Ups x 65-70% of Reps Achieved in 60 seconds
Minute 4 – Lateral Jumps Over Barbell x 65-70% of Reps Achieved in 60 seconds
Minute 5 – Goblet Squats x 65-70% of Reps Achieved in 60 seconds
Minute 6 – Push-Ups x 65-70% of Reps Achieved in 60 seconds
