2020
040120
EliteFit Cross-Training – Strength & Conditioning – Alamogordo Fitness
EliteFit Warm-up (No Measure)
2 Rounds:
30sec Upward Facing Dog Hold
30sec Down Dog w/ 15sec Alt Calf Stretch
5/5 Worlds Greatest Stretch
30sec 1 Arm OH Hold (each arm)
15 PVC OH Squats w/ pass through
15 Sit-ups
15 Push-ups w/ Alt Shoulder Taps
Metcon (No Measure)
Three sets of:
Front-Racked Bulgarian Split Squats x 5 reps each @ 4011
Rest 60 secs
Rear-Foot Elevated DB Romanian Deadlift x 5 reps each @ 4011
Rest 60 secs
For the split squats, allow the knee to drive forward of the toes, so that your hamstring is resting atop your calf…but keep your full foot on the ground. We’re working on mobility as well as quad strength. For the romanian deadlifts, you’ll set-up just like a Bulgarian Split Squat, but keep only a slight bend in the knee and reach down to perform a romanian deadlift.
Bulgarian Split Squat
Romanian Deadlift
Metcon (Time)
For Time:
800m Run
50 Thrusters*
*No Rx weight, use what you have.
