092319

22 Sep
2019

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