2020
032420
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)
Every 90 secs, for 18 mins (3 sets):
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Station 2 – Barbell Roll-Outs x 12 reps
Station 3 – Single-Arm DB Row x 8 reps each @ 2111
Station 4 – Single Leg Glute Bridges x 15 reps each leg @ 10X0
Snatch-Grip Romanian Deadlift
Single Arm Bent Over Row
Metcon (Time)
For time:
60 DB Overhead Walking Lunge 35#/25#
40 DB Box Step-Ups 24/20 (35#/25#)
20 Strict Handstand Push-Ups
2min Handstand Hold (Accumulated)
(scaled = Pike Hold)
Time Cap = 12:00
