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23 Oct
2016

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.

Behind the Neck Jerk +OHS (12 x 1+4 @ 60% of OHS)

Behind the Neck Jerk +OHS (8 x 1+2 @ 70% of OHS)

Behind the Neck Jerk +OHS (6 x 1+1 @ 80% of OHS)

Metcon (Time)

3 Rounds for Time

21 Box Jumps 30/24″

15/15 Pistols

9 Cal Row