082420

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