2019
120619
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
Deadlift
E2MOM, for 12 mins (6 sets):
6 reps @ 65-70%
Metcon (AMRAP – Rounds and Reps)
AMRAP, in 16 mins of:
8 Single-Arm KB Deadlifts 53#/35# – left arm
8 Single-Arm KB Swings 53#/35# – left arm
16 Overhead Stationary Lunges 53#/35# – left arm
8 Single-Arm KB Deadlifts 53#/35# – right arm
8 Single-Arm KB Swings 53#/35# – right arm
16 Overhead Stationary Lunges 53#/35# – right arm
