2019
111419
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:
Turkish Get-Ups x 3 reps each arm
Rest 30 secs
Strict Pull-Ups x 8 reps @ 2111
Rest 30 secs
Romanian Deadlifts x 8 reps @ 3011
Rest 30 secs
Hollow Rocks or Hold x 45sec
Rest 30 secs
Turkish Get Up
Romanian Deadlift
Metcon (Time)
In teams of two, partners alternate complete rounds until they have finished 5 sets EACH of:
250m Row
20 Alt. Single-Arm DB Snatches 50#/35#
If you don’t have a partner for this session, use a 1:1 Work:Rest ratio and push the intensity during your work period.
