EliteFit Cross-Training – Strength & Conditioning – Alamogordo Fitness
EliteFit Warm-up (No Measure)
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 Push-ups w/ Alt Shoulder Taps
Take 15 minutes to build to approximately 85% of your 1RM Power Clean. If you do not have an established 1RM then use this time to find a 1RM.
Metcon (5 Rounds for weight)
Every 5 mins, for 25 mins (5 sets) for max load:
4 Cleans (or Power Clean w/ Front Squat)
Your goal is to lift as much as possible over the course of the 20 clean attempts. You can only take 4 attempts per set, so it’s important to make them count. You may increase or decrease loads as needed throughout the sets.