2019
121819
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)
Three sets of:
Suitcase Deadlift (Left) x 6 reps @ 2111
immediately followed by…
30m Suitcase Carry (Left)
Rest 60 secs
Suitcase Deadlift (Right) x 6 reps @ 2111
immediately followed by…
30m Suitcase Carry (Right)
Rest 60 secs
Suitcase Deadlift
Suitcase Carry
Metcon (Time)
For time:
800m Row
40 Front-Racked Walking Lunges
40 Front-Racked KB/DB Squats
0.6mi Assault Bike
20 Front-Racked Walking Lunges
20 Front-Racked KB/DB Squats
200m Run
10 Front-Racked Walking Lunges
10 Front-Racked KB/DB Squats
Rx 35#/25#