24
Feb
2020
2020
022420
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.