022420

24 Feb
2020

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 rounds for QUALITY:

150m Stiff Leg Row

Turkish Get-Ups x 2 reps each side

Romanian Suitcase Deadlifts x 6 reps each leg

Turkish Get Up

Metcon (4 Rounds for time)

Every 6 mins, for 24 mins (4 sets) for times:

500m Row OR 0.6mi Bike

15 Deadlifts @ 50% of 1RM

400m Run

Note times for each set.