2019
110619
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 24 mins (4 sets):
Station 1 – Goblet Squat x 8 reps @ 32X1
Station 2 – Hanging Med. Ball Hamstring Leg Curls x 8 reps @ 3011
Station 3 – Hollow Rock or Hold x 45-60 secs
Station 4 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Bent Over Row
Metcon (Time)
Three rounds for time of:
10 Strict Pull-Ups
15 Goblet Squats 53#/35#
20 Alt. Cossack Squats
