2020
122120
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:
Front-Racked Barbell Split Squats x 5 reps each @ 4211
Rest 60 secs
Rear-Foot Elevated DB Romanian Deadlift x 5 reps each @ 6011
Rest 60 secs
For the split squats, allow the knee to drive forward of the toes, such 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.
Front Rack Split Squat
Rear Foot Elevated Romanian Deadlift
Metcon (Time)
For time:
1000m Row
50 DB Thrusters 35#/25#
Compare your results to July 21, 2020.
