2016
113016
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.
No Handed “Zombie” Front Squats
Keep your core engaged!! If your form is bad/unable to climb in weight, keep doing the barbell for all sets.
2×10 @ 45#/33#
1×8 @ 65#/53#
1×6 @ 85#/73#
Snatch Deadlift + High-Hang Snatch (5×3)
40-50% of 1RM Snatch
Metcon (AMRAP – Rounds)
AMRAP 8 min
10 Double Unders
8 KBS 53#/35#
6 Barbell Rollouts
Scaled:
30 single unders
Do Sit-ups for Barbell Rollouts
Metcon (Calories)
In 6 min complete 6 Rounds:
Max effort Calorie Row for 15 secs
Rest 45 secs
Record total calories.
