121819

17 Dec
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)

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#