05
Mar
2020
2020
030520
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