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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

Bench Press

E2MOM, for 16 mins (8 sets) of:

8 sets x 1 rep @ 20X0

Suggested loading per set (by % of 1-RM): 75, 80, 85, 88, 91, 93, 95, 95+

Metcon (AMRAP – Rounds and Reps)

AMRAP in 9 minutes of:

9 Strict Handstand Pushups

12 Stationary Dips

15 Toes 2 Bar