17
Jul
2020
2020
071720
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)
Five sets of:
Barbell Glute Bridges x 5 reps @ 20X1
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 60 secs
Band-Resisted Face Pulls x 15 reps @ 21X1
Rest 60 secs
Glute Bridges
Banded Face Pulls
Metcon (Time)
For time:
75 Double-Unders
25 DB Power Clean + Front Squat 50#/35#
75 Double-Unders
25 DB Power Clean + Front Squat 50#/35#
75 Double-Unders