2020
032320
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)
EMOM, for 30 mins (6 sets of each):
Minute 1 – 10/6 Calories of Assault Bike (or 200/150m of Rowing)
Minute 2 – 20 Goblet Squats 35#/25#
Minute 3 – 18/12 Hand Release Push-Ups
Minute 4 – 10 Box Step-Ups with Front Rack DBs 20″ (5 each leg)
Minute 5 – 30-Second Front Leaning Rest on Rings
EACH MINUTE IS A ROUND.
Please adjust the repetitions to provide a sufficient challenge to your current ability level.
