2020
021420
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:
Half Kneeling Landmine Press x 10 reps @ 2111 (Left Arm)
Rest 30 secs
Half Kneeling Landmine Press x 10 reps @ 2111 (Right Arm)
Rest 30 secs
Alt. Single Arm Bent-Over Row x 10 reps (5 each arm) @ 2111
Rest 60 secs
Landmine Press
Single Arm Bent Over Row
Metcon (AMRAP – Reps)
Against a 2-minute running clock…
20/15 Calories of Assault Bike
Max Reps of Strict Handstand Push-Ups or L-Seated Dumbbell Presses in remaining time
Rest 2 mins, and repeat for a total of five (5) sets.
