101216
EliteFit Cross-Training – Strength & Conditioning – Alamogordo Fitness
EliteFit Warm-up (No Measure)
2 ROUNDS OF 8-10 REPS OF:
Good Mornings
Kipping Swings
Wall Facing Squats
AbMat Sit-ups
HR Push-ups
Upward Facing Dog Hold
PVC Pass-Throughs
Dips
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
Warm-up Starts promptly at Class Start Time(s). 10 Minutes to complete. Scheduled Programming will start immediately thereafter. If you need additional stretching please come a few minutes early prior to class.
Front Squat (6 x 4 @ 60%)
Paused Front Squat (12 x 2 @ 75%)
7 Seconds down, 3 Second pause in bottom.
Metcon (No Measure)
5 Rounds Not for Time
200m Run
10 Commando Pull-ups
5 HSPU
10 Dips
*20 min cap
