2020
012420
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)
Every 2 mins, for 18 mins (3 sets) of:
Station 1 – KB Front Squats x 10 reps @ 3111
Station 2 – Single-Arm DB Row x 8 reps each @ 2111
Station 3 – Tall Box Jumps x 10 reps
Single Arm Bent Over Row
Metcon (3 Rounds for reps)
Against a 3-minute running clock…
500m Row
Max Reps of Wall Balls 20#/14#
Rest 3 mins and repeat for a total of THREE sets.
Record number of wall balls completed for each set.
