2020
022520
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)
EMOM, for 20 mins (5 sets) of:
Minute 1 – 8-10 Strict HSPU or L-Seated DB Presses @ 10X1
Minute 2 – 15 Banded Overhead Triceps Extensions @ 1010
Minute 3 – 45 secs of Reverse Snow Angels (slow & controlled)
Minute 4 – 45 secs of Hollow Body Hold
L-Seated Dumbbell Press
Metcon (Time)
Five rounds for time of:
10 DB Push Presses 55#/35#
6 Strict Pull-Ups
