2020
011420
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 (4 Rounds for reps)
E2MOM, for 32 mins (4 sets) for max reps of:
Station 1 – 20/15 Calories of Assault Bike + Max Reps Sumo Deadlift High Pulls 95#/65#
Station 2 – 200m Run
Station 3 – 40 Jumping Lunges + Max Reps V-Ups
Station 4 – 20 Hand Release Push-Ups
Record reps from SDLHP and V-Ups for each of the 4 rounds.
