2016
110916
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.
Metcon (6 Rounds for weight)
E2MOM 12
Front Squats
6 reps @ 50%
5 reps @ 60%
4 reps @ 70%
3 reps @ 80%
2 reps @ 90%
1 rep @ 95% or higher
Deficit Handstand Push-ups (5×5)
Scaled: Deficit pike push-ups, head touches floor
*EF Outdoor – Tire/Box/Snatch (Time)
5 Rounds for Time
2 Tire Flips
5 Box Jumps (Tire)
2 Tire Flips
5 Snatches 95/65#
