2020
060220
EliteFit Cross-Training – Strength & Conditioning – Alamogordo Fitness
EliteFit Warm-up (No Measure)
Quality Stretch/Reps:
30sec Upward Facing Dog Hold
30sec Down Dog w/ 15sec Alt Calf Stretch
30sec Samson Stretch each side
5/5 Worlds Greatest Stretch
30sec 1 Arm OH Hold (each arm)
10 Lateral Leg Swings (each leg)
10 Lunges (each leg)
10 Sit-ups
10 Push-ups w/ Alt Shoulder Taps
Metcon (No Measure)
Every 90 secs, for 18 mins (3 sets) of:
Station 1 – Tempo Push-Ups x 15 reps @ 1111
Station 2 – 40m Suitcase Carry + Waiter’s Carry (Left Arm Overhead)
Station 3 – 40m Suitcase Carry + Waiter’s Carry (Right Arm Overhead)
Station 4 – Strict Toes to Bar or Hanging Leg Raises x 6-8 reps @ 2111
Suitcase Carry + Waiters Carry
Desire (AMRAP – Reps)
“Desire”
AMRAP, 5 Min:
Max Reps of Burpee Box Jump-Overs 24/20
(Scaled w/ Step-overs)
This is a simple test of desire.Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat. You may jump laterally over the box, but only your feet may touch the box. Can you get 80 reps in the 5 minutes?
Metcon (No Measure)
E2MOM, for 12 mins (2 sets) of:
Station 1 – Ring Rows x 8-10 reps @ 2111
Station 2 – Reverse Snow Angels x 12 reps @ 3030
Station 3 – Hollow Hold x 60 secs
