2019
032619
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)
Three sets of:
Goblet Squat x 8 reps @ 32X1
(if more load is needed, perform double kettlebell front-racked squat)
Rest 60 secs
Posted Single-Leg Deadlifts x 8 reps each @ 3011
Rest 60 secs
Hollow Hold or Hollow Rock x 60 secs
Rest 60 secs
Goblet Squat
Posted Single Leg Deadlift
Metcon (AMRAP – Rounds and Reps)
AMRAP in 15 mins of:
“Strict Cindy”
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats
