2018
121218
EliteFit Cross-Training – Strength & Conditioning – Alamogordo Fitness
EliteFit Warm-up (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
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 (No Measure)
Five sets of:
Strict Shoulder Press x 6 reps @ 2011
Rest 45 secs
Side Plank x 45 secs each side
Rest 45 secs
Shoulder Press
Metcon (AMRAP – Rounds)
EMOM, for 15 mins (5 sets):
Minute 1 – 6 Strict Supinated-Grip Chest-to-Bar Pull-Ups @ 2111
Minute 2 – 8 Strict Handstand Push-Ups or L-Seated DB Presses
Minute 3 – 10 Burpees
