2019
092319
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:
Kettlebell Windmill x 6 reps each side @ 3011
Rest 45 secs
Single Leg Romanian Deadlifts x 8 reps each leg @ 3011
Rest 45 secs
Alt. Cossack Squats x 10 reps (Focus on form and depth)
Rest 45 secs
Kettlebell Windmill (Weight)
Single Leg RDL
With 2 Kettle Bells
*Romanian Deadlifts
Metcon (Time)
Four rounds for time of:
400m Run
12 Pull-Ups
12 DB Push Press 55/35