04
Dec
2019
2019
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