2020
011620
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 (AMRAP – Rounds)
For max reps:
60 secs of Bar Muscle-Ups
(S-Pull-Ups > Ring Rows)
Rest 60 seconds
60 secs of Strict Handstand Push-Ups
(Box HSPU > Pike PU > L-Seated Presses)
Rest 60 seconds
60 secs of Rowing (for Calories)
Rest 60 seconds
60 secs of Single-Arm Alt. DB Snatches 50#/35#
Rest 60 seconds
60 secs of Stationary Dips
Rest 60 seconds
60 secs of Front-Leaning Rest
Rest 4 minutes, and then…
EMOM, for 24 mins (4 sets) of:
Minute 1 – Bar Muscle-Ups or Strict Pull-Ups x 60-70% of Reps
Minute 2 – Strict Handstand Push-Ups x 60-70% of Reps
Minute 3 – Rowing x 60-70% of Calories
Minute 4 – Single-Arm Alt. DB Snatches x 60-70% of Reps
Minute 5 – Stationary Dips x 60-70% of Reps
Minute 6 – 40 secs of Front-Leaning Rest
