052219

21 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:

Bench Press x 8-10 reps @ 21X1

Rest 45 secs

Bent-Over DB Reverse Flies x 12-15 reps

Rest 45 secs

L-Sit Tuck to Extension x 6 reps @ 1212

Rest 45 secs

Bench Press

Bent-Over DB Reverse Flies

Metcon (Time)

Five rounds for time of:

12 Stationary Dips

12 DB Push Presses

12 Burpees

Rx is 80% of 10RM DB Push Press