EliteFit Cross-Training – Strength & Conditioning – Alamogordo Fitness
EliteFit Warm-up (No Measure)
2 ROUNDS OF 8-10 REPS OF:
Wall Facing Squats
Upward Facing Dog Hold
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.
3×3 @ 60%
1×2 @ 80%
3×1 climbing from 90%
*EF Assault Bike 60 Second Max Cal (Calories)
60 Second Max effort for Calories
Max Effort Deadlift Hold (Time)
@ 80% of 1RM, hold a deadlift at the top as long as possible
3 attempts, rest at least 2 min between attempts.
ROMWOD (No Measure)