120519

120519

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)

Four sets of:

L-Seated DB Press x 8-10 reps @ 2111

Rest 60 secs

Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111

Rest 60 secs

L-Seated Dumbbell Press

Bent Over Row

Metcon (Time)

Four rounds for time of:

200m Run

15 Push-Ups

200m Run

15 Push Presses 95/65