2019
052219
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
