2016
112816
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.
*EF Hurtbox Reloaded (Time)
4 Rounds for Time
10 Burpee Lateral Box Jump Overs
12 Front Rack Step-ups 65/45# (6 per/side)
14 Box Jumps
16 Box Pike Push-ups
RX 24/20″, * 20 Min Time Cap
*EF Lunge & Run (Time)
2 Rounds
Lunge 100m
Run 200m
Lunge 100m
*10 min time cap
