2019
032319
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 (AMRAP – Rounds and Reps)
AMRAP, in teams of two, in 30 minutes of:
“Dissecting Kelly”
400m Run
30 Box Jumps or Step-Ups 24″/20″
30 Wall Balls 20#/14#
Team members will alternate tasks, with only one member working at any one time. Partner A will run 400 meters, Partner B will perform 30 Box Jumps when partner A returns, Partner A will perform 30 Wall Balls after partner B finishes the box jumps, and Partner B will run 400 meters – and so on for 30 minutes.
