13
May
2019
2019
051419
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#