030520

05 Mar
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 (Time)

Rounds of 15, 12 and 9 reps for time of:

Thrusters 95#/65#

Burpees OTB*

*Lateral to bar

Metcon (No Measure)

Three sets of:

Bulgarian Split Squat x 8 reps each leg @ 30X0

Rest 30 secs

Single-Arm Trap 3 Raises x 8 reps each arm @ 2111

Rest 30 secs

Bulgarian Split Squat

Trap 3 Raises

Single Arm