2020
012320
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)
Three sets of:
L-Seated Presses x 8 reps @ 2011
Rest 45 secs
Weighted Strict Pull-Up x 8 reps @ 1111
Rest 45 secs
Reverse DB Flies x 10 reps
Rest 45 secs
Barbell Rollouts x 8 reps @ 3011
Rest 45 secs
L-Seated Dumbbell Press
Weighted Pull-ups
Bent-Over DB Reverse Flies
Metcon (Time)
For time:
100 Double Unders
50 DB Push Presses 35#/25#
50 DB Push-Ups*
50 DB Push Presses
25/18 Calories of Assault Bike
*Push ups are performed on DB handles.
