2020
022120
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:
Deadlift x 6-8 reps @ 30X1
Rest 45 secs
DB Bench Press x 8-10 reps @ 20X1
Rest 45 secs
DB Alt. Reverse Lunges x 10 reps each leg @ 10X1
Rest 45 secs
Prone Plank x 45 seconds
Rest 45 secs
Deadlift
DB Bench Press
Metcon (AMRAP – Rounds and Reps)
Three sets of:
Against a 2-minute running clock, AMRAP of:
5 Burpees
10 Kettlebell Swings 53#/35#
Rest 2 mins between sets and pick up where you leave off after each set. Report total rounds and reps performed.
