26
Jun
2020
2020
062620
EliteFit Cross-Training – Strength & Conditioning – Alamogordo Fitness
EliteFit Warm-up (No Measure)
Quality Stretch/Reps:
30sec Upward Facing Dog Hold
30sec Down Dog w/ 15sec Alt Calf Stretch
30sec Samson Stretch each side
5/5 Worlds Greatest Stretch
30sec 1 Arm OH Hold (each arm)
10 Lateral Leg Swings (each leg)
10 Lunges (each leg)
10 Sit-ups
10 Push-ups w/ Alt Shoulder Taps
Metcon (No Measure)
Three sets of:
Deadlift x 8 reps @ 20X1
Rest 45 secs
Strict Toes to Bar x 8-10 reps
Rest 45 secs
Tall Box Jumps x 6-8 reps @ 15X1
(jump as high as possible and land softly on the top of a box; step down and wait 4-5 seconds and repeat; the goal is to emphasize the speed and height of the jump, so take your time recovering and resetting between reps)
Rest 45 secs
Deadlift
Metcon (AMRAP – Rounds and Reps)
AMRAP in 8 mins of:
15 Kettlebell Swings 53#/35#
20 Jumping Lunges