051419

13 May
2019

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:

Banded Face Pulls x 8 reps @ 2111

Rest 45 secs

Double Bent-Over KB/DB Rows x 8 reps @ 2111

Rest 45 secs

Strict Leg Raises x 6-8 reps @ 2011

Rest 45 secs

Single Arm Bent Over Row

Banded Face Pulls

Metcon (AMRAP – Rounds and Reps)

AMRAP, in 10 mins of:

20 Single KB Deadlifts

10 Goblet Squats

5 Strict Pull-Ups

Rx 53#/35#