2020
032020
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:
Posted Single-Leg Deadlifts x 8 reps each @ 3011
Rest 60 secs
Barbell Glute Bridges x 6 reps @ 20X1
Rest 60 secs
Side Plank x 45 secs each side
Rest 60 secs
Posted Single Leg Deadlift
Glute Bridges
Metcon (Time)
Three Rounds For Time:
400m Run
12 Deadlifts (Bodyweight)
21 Box Jumps 24″/20″
Compare your results to Aug 21, 2019.
