24
Aug
2020
2020
082420
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
*EF Burgener Warm-up (No Measure)
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)
E2MOM, for 18 mins (3 sets):
Station 1 – Hollow Hold x 45secs
Station 2 – Reverse Snow Angels x 20 reps @ 2020
Station 3 – Hang Power Snatch + OHS x 3-5 reps
Overhead Squat
Hang Power Snatch
Metcon (Time)
Three rounds for time of:
30 Kettlebell Swings 53#/35#
200m Run
Time Cap 10min