2019
091019
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 (4 sets of each):
Station 1 – DB Bench Press x 5-6 reps @ 21X1
Station 2 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111
Station 3 – 40m Bottom’s Up Kettlebell Carry – 20m each arm
DB Bench Press
Bent Over Row
Bottoms Up Carry
Metcon (3 Rounds for time)
Every 6 mins, for 18 mins (3 sets) for times:
400m Run
10 Strict Handstand Push-Ups (Sc. – L-Seated Presses)
20 Toes to Bar (Sc. – Hanging Leg Raises)
30 Push-Ups
