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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