2020
022220
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 (AMRAP – Rounds and Reps)
In teams of two, AMRAP in 30 minutes of:
800m Run (together)
80 Walking Lunges with Kettlebell Farmer’s Carry (20/20/20/20 – alternating partners)
400m Kettlebell Farmer’s Carry (walk together – only one partner carrying KBs at a time)
40 Single-Arm Kettlebell Push Presses (10/10/10/10 – even reps per arm)
Each pair only gets one set of KBs or DBs. They should be heavy – especially on the single-arm push presses.
