30
Jan
2020
2020
013020
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:
Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Rest 45 secs
40m Bottom’s Up Kettlebell Carry – 20m each arm
Rest 45 secs
Band Pull-Aparts x 30 reps @ 1010
Rest 45 secs
Snatch-Grip Romanian Deadlift
Bottoms Up Carry
Metcon (Time)
For time:
800m Run
30 Power Snatches 115#/75#
800m Run