2019
052319
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)
Every 90 secs, for 15 mins (2 sets of each):
Station 1 – Single Kettlebell Deadlift x 30 reps @ 1010
Station 2 – Hanging Medicine Ball Hamstring Curls x 15 reps @ 20X0
Station 3 – Wall Sit x 60 secs
Station 4 – Farmer’s Carry x 80m
Station 5 – Barbell Rollouts x 8-10 reps @ 2011
Farmers Carry (Distance)
Metcon (AMRAP – Rounds and Reps)
AMRAP, in 10 mins of:
200m Run
25 Kettlebell Swings 53#/35#
