2020
012820
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:
DB Shoulder Press x 8 reps @ 2111
Rest 45 secs
Ring Rows x 10 reps @ 2111
Rest 45 seconds
Band-Resisted Face Pulls x 15 reps @ 2111
Rest 45 seconds
Strict Toes to Bar x 8 reps @ 2110
Rest 45 secs
EF DB Shoulder Press
DB/KB Shoulder press
Banded Face Pulls
Metcon (Time)
Five rounds for time of:
10 Heavy L-Seated DB Presses
20 Push-Ups
200m Run (or 15/10 Calories of Assault Bike)
