25
Nov
2016
2016
112616
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.
Good Mornings (1×15)
Rx 45#/33#
Deadlift
1×5 @ 50%
1×5 @ 60%
1×3 @ 70%
2×3 @ 80%
*EF Benchmark – Baseline (Time)
500m Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
