2019
062119
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 18 mins (3 sets of each):
Minute 1 – Strict Pull-Ups x 6-8 reps @ 21X0
Minute 2 – Supinated-Grip Bent Over Row x 8 reps @ 2111
Minute 3 – Handstand Hold x 45-60 second
Minute 4 – L-Sit (or L-Sit progression) x 45 secs (accumulated)
Bent Over Row
Metcon (2 Rounds for reps)
Two sets for max reps:
2 Minutes of Assault Bike (or Rowing)
2 Minutes of Alt. Single-Arm DB Snatches 50#/35#
2 Minutes of Rowing (or Assault Bike)
2 Minutes of Stationary Dips
