011120

011120

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 (Time)

In teams of two, with only one person working at a time, complete:

100 Kettlebell Swings 53#/35#

400m Run*

75 Thrusters 45#/35#

400m Run

50 Strict Pull-Ups

400m Run

75 Thrusters

400m Run

100 Kettlebell Swings

*Both athletes perform the run at the same time.