022520

25 Feb
2020

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