2017
121817
EliteFit Cross-Training – Strength & Conditioning – Alamogordo Fitness
EliteFit Warm-up (1) (No Measure)
10min to complete:
30sec Upward Facing Dog Hold
30sec Down Dog w/ 15sec Alt Calf Stretch
10 Kang Squats 45#/35#
60m 1 Arm OH Carry 35#/20#
30 Sec Handstand Hold
15 PVC OH Squats w/ pass through
15 AbMat Sit-ups 25#/15#
15 Push-ups w/ Alt Shoulder Taps
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
Metcon (AMRAP – Reps)
Five sets of:
60 secs of Rowing (for Calories)
30 secs of Rest
60 secs of Kettlebell Swings (for max reps)
30 secs of Rest
60 secs of Assault Bike (for Calories)
30 secs of Rest
60 secs of Front Leaning Rest on Rings
(keep torso rigid in a “hollow” position, palms driving through the rings)
30 secs of Rest
*Add up Reps and Calories.
