2020
011520
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)
Every 90 secs, for 12 mins (4 sets):
Station 1 – Good Mornings x 12-15 @ 30X1
Station 2 – Ring Rows x 12-15 reps @ 21X1
Good Mornings
Metcon (AMRAP – Rounds and Reps)
In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 24 mins of:
25 Double Kettlebell Deadlifts
20m Front-Racked Kettlebell Walking Lunges
40m Double Kettlebell Overhead Carry
60m Double Kettlebell Farmer’s Carry
If you don’t have a training partner for this session, use a 1:1 Work:Rest ratio – resting the length of time it took you to complete the preceding round.
