EFCT 101814

EFCT 101814

EliteFit Cross-Training – Strength & Conditioning – Alamogordo Fitness

View Public Whiteboard

EliteFit Warm-up (No Measure)

3 ROUNDS OF 10 REPS OF:

Samson Stretch (15 seconds)

Overhead Squat with PVC

Good Mornings

Kipping Swings

Wall Facing Squats

Push-ups

Calf Raises

Bar Hangs

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

*Burpee Penalty for each minute late.*

—————————————————

BOTTOM to BOTTOMS

3 Minutes

Bottom to Bottom Squats begin with each rep at the bottom for a ten-second hold. The turn around at the top is immediate – no pause.

Double-Unders (10-20-30)

Bear Complex (1-3-5-3-1)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press