YEAR 2022 Day 78

El Paso Made Strength and Fitness – CrossFit

Warm-up

Spend 60 Seconds In Each Position

Bottom of a Squat

Sampson Stretch

Pigeon Stretch

Then

3 Rounds

5 Inchworms

10 Boot Strappers

10 Spiderman’s

20 Lunges

Or Advanced WARM UP WOD

5 Rounds For Time:

15 Russian KB Swings

3 Wall Walks

*10 Minute time cap

** Use a moderate weighted KB

Bodyweight Only

Metcon (AMRAP – Reps)

Tabata: Perform 8 sets of 20 Seconds of Work follow by 10 of Rest (4 Minutes total) of each movement before moving onto the next.

Mountain Climber

Air Squat

Sit Ups

Push Ups

Performance

Oly

Power Clean + Hang Squat Clean

3+1

@ 50% 1RM

@ 60% 1RM

@ 65% 1RM

@ 70% 1RM

@ 70% 1RM

@ 70% 1RM

@ 70% 1RM

@ 70% 1RM

Weightlifting

Front Squat (Build Up to a 1 Rep Max )

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

8 Push Jerks 95/65#

8 Box Jump Overs 24/20″

Sculpt

A1: Dual DB/KB Upright Row

3 Rounds

8-10 Reps Per Side

Rest :45 -1:00 B/T Sets

Demo:

https://www.youtube.com/watch?v=uVquv6vAlMU

A2: Offset Push Up (with rotation)

3 Rounds

6 Reps Per Side

Rest :130 B/T Sets

Demo:

https://www.youtube.com/watch?v=a9HYuicoXo4

A3: Strict Knees to Elbows

3 Rounds

10 Reps

Rest :45 B/T Sets

Demo:

https://www.youtube.com/watch?v=_DUlB4YpZRw

B1:Lying Down Tricep Extensions

3 Rounds

10 Reps

Rest :130 B/T Sets

Demo:

https://www.youtube.com/watch?v=MO_03opCc0g

B2:Curl to Press

3 Rounds

6-8 Reps

Rest :130 B/T Sets

Demo:

https://www.youtube.com/watch?v=LqaT7MqAQlg

YEAR 2022 Active Recovery Day 77

El Paso Made Strength and Fitness – CrossFit

Warm-up

30 Reps of Each Movement:

Jumping Jacks

High Knees

Butt Kickers

Mountain Climbers

Good Mornings

Active Recovery

Metcon (AMRAP – Rounds and Reps)

Get as far as you can in 1, 2, 3, 4, and 5 minutes (resting 1 minute between each and starting from the begging each time)

10 Burpees

20 Squat Taps

30 Plank Reaches

40 Bicycle Crunches

50 High Knees

60 Jumping Jacks

YEAR 2022 Day 78

El Paso Made Strength and Fitness – CrossFit

Warm-up

Tabata :20 Work :10 Rest for 4:00 Alternating B/T

Air Squats

Push Ups

Burpees

Sit Ups

Or Advanced Warm Up WOD

40 Alternating DB Box Step Ups

30 Toes to Bar

20 Burpees

*10 Minute Cap

**Do Not Exceed 35/20 DBs

Bodyweight Only

Metcon (AMRAP – Reps)

5 Rounds

Hold Each Position for 30 Seconds

Inchworm with Push Up

Chair or Bench Dip

Shoulder Taps

Plank to Elbows

Sit Ups

Rest

Performance

Oly

Push Jerk (4-4-4-4-4-4-4)

4 Reps

@ 50% 1RM

@ 60% 1RM

@ 65% 1RM

@ 70% 1RM

@ 75% 1RM

@ 80% 1RM

@ 80% 1RM

Gymnastics Conditioning

3 Rounds for Quality not Time

5 Ring Muscle Ups

Max Effort Unbroken Hand Stand Push Ups

30 Seconds Flutter Kicks

10 Candlesticks

Metcon (Time)

3 Rounds for Time

21/19 Cals Bike

15 Ring Dips

9 Deadlifts 225/155#

Sculpt

A1: Single Arm DB/KB Bench Press

4 Rounds

5 Reps Per Side

Rest :45 -1:00 B/T Sets

Demo:

https://www.youtube.com/watch?v=6tbjm5FjhB0

A2: DB/KB Tricep Extension

4 Rounds

8 Reps Per Side

Rest :130 B/T Sets

Demo:

https://www.youtube.com/watch?v=qRnzxoKhCVU

B1: Lying Down DB Fly

3 Rounds

8-10 Reps

Rest :45 B/T Sets

Demo:

https://www.youtube.com/watch?v=eozdVDA78K0&t=2s

B2: Zottamans Curls

3 Rounds

10-12 Reps

Rest :130 B/T Sets

Demo:

https://www.youtube.com/watch?v=wrjEdVZrkhk

YEAR 2022 Day 75

El Paso Made Strength and Fitness – CrossFit

Warm-up

2 Rounds :30 Seconds Each Movement

Inchworms w/ Push Up

Alternating Lunges

Floor Angels

Shoulder Taps

Boot Strappersd

or Advanced Warm Up

10-1 Reps

Double Dumbbell Power Cleans

Dumbbell Push Press

*Do Not Exceed 25/15# Pair of DBs

** 10 Minute Time Cap

Bodyweight Only

Metcon (Time)

5 Rounds

3:00 Minutes to Complete

10 Burpees

15 Air Squats

20 Lunges

Rest 1:00

Performance

Oly

Hang Power Clean + Hang Squat Clean + Jerk (Any Style)

1+1+1

@ 50% 1RM

@ 60% 1RM

@ 65% 1RM

@ 70% 1RM

@ 70% 1RM

Weightlifting

Front Squat (Every 2:00 X 12:00 5 Reps)

Metcon (Time)

21-15-9-6-3

Deadlifts 225/155#

Box Jumps or Step Ups 24/20″

Sculpt

A1: Filly Walking Lunge

3 Rounds

8 Reps Per Side

Rest :45 -1:00 B/T Sets

Demo:

https://www.youtube.com/watch?v=_SOQhf-5n98

A2: DB Suitcase Deadlift

3 Rounds

12-14 Reps Per Side

Rest :130 B/T Sets

Demo:

https://www.youtube.com/watch?v=dj3lWcYMZQg

B1: 90/90 Hip Extension

3 Rounds

5 Reps Per Side

Rest :45 B/T Sets

Demo:

https://www.youtube.com/watch?v=D2ThOWxGbSI

B2:90/90 Hip Switch

3 Rounds

5 Reps Per Side

Rest :130 B/T Sets

Demo:

https://www.youtube.com/watch?v=voPIk4EGLmk

YEAR 2022 Day 74

El Paso Made Strength and Fitness – CrossFit

Warm-up

3 Rounds (Increase Speed Each Round)

3 Inchworms (With No Push Ups)

6 Nurpees (Burpee with No Push Up)

9 Push Ups

12 Jump Squats

Or Advanced Warm Up

Every 2:00 X 10 Minutes (5 Rounds)

10 Double DB Hang Squat Clean Thrusters (Clusters)

25 Double Unders

*Lite DBs Like Maybe some 25/10#s

Bodyweight Only

Metcon (AMRAP – Reps)

5 Rounds :30 at Each Movement

Inchworms with Push Up

Chair Or Bench Dips

Shoulder Taps

High to Low Plank

Sit Ups

Rest

Performance

Oly

Power Clean + Hang Power Clean + Split Jerk 1+1+1

@ 50% 1RM

@ 60% 1RM

@ 65% 1RM

@ 70% 1RM

@ 75% 1RM

@ 75% 1RM

@ 75% 1RM

Gymnastics Conditioning

3 Rounds For Quality Not Time

3 Wall Walks

20 Hollow Rocks

30 Sec Weight Plank

Metcon (AMRAP – Rounds and Reps)

Metcon (Time)

4 Rounds

15 Wall Balls 20/14#

15 Russian Kettlebell Swings 53/35#

15 Toes to Bar

Sculpt

A1: Landmind or DB Z-Press

3 Rounds

8 Reps Per Side

Rest :45 -1:00 B/T Sets

Demo:

https://www.youtube.com/watch?v=hhQdExaLUuU

A2: Landmind Rotational Clean & Press

3 Rounds

8 Reps Per Side

Rest :130 B/T Sets

Demo:

https://www.youtube.com/watch?v=z1xow-7R4GA

A3: Hanging L-Sit Hold

3 Rounds

:10 to :30 Seconds

Rest :45 B/T Sets

Demo:

https://www.youtube.com/watch?v=xbfyLeFigFE

B1: Cossak Squat

3 Rounds

10 Alternating Reps

Rest :130 B/T Sets

Demo:

https://www.youtube.com/watch?v=fj8uShygQDU

B2:Windmill

3 Rounds

5 Reps Per Side

Rest :130 B/T Sets

Demo:

https://www.youtube.com/watch?v=3rtUK_jUv4s

YEAR 2022 Day 73

El Paso Made Strength and Fitness – CrossFit

Warm-up

10 Jumping Jacks or Jump Ropes

:30 Plank Hold

10 Jumping Squats

:40 Jumping Jacks or Jump Ropes

:40 Plank Hold

10 Push Ups

:50 Jumping Jacks or Jump Ropes

:50 Plank Hold

20 Alt. Lunges

:60 Jumping Jacks or Jump Ropes

:60 Plank Hold

20 Russian Twist

or

Advanced WARM UP WOD

Against a 10 Minute Clock

30 Dumbbell Step Overs 30/15# DB

30 Burpees

Bodyweight Only

Metcon (Time)

For Time:

Buy In:

3:00 Accumulated Elbow Plank Hold

20-16-12-8-4

Hand Release Push Ups

Tuck Up

Shoulder Taps

Cash Out:

3:00 Accumulated Elbow Plank Hold

The Buy In and Cash Out are Part of Your Time

Performance

Oly

Power Snatch + Overhead Squat + Squat Snatch 1+1+1

@ 50% 1RM

@ 60% 1RM

@ 65% 1RM

@ 70% 1RM

@ 75% 1RM

@ 80% 1RM

@ 85% 1RM

Weightlifting

Bench Press (10-10-10-10)

Same as last week only we are slightly decreasing the reps and slightly increasing the weight. Warm Up to 55%-65% and choose a weight to hit four sets of 10 Reps without re-racking Rest about 2-3 minutes b/t each set

Metcon (Time)

4 rounds for time of:

20 squat cleans 115/75#

800-m run

Sculpt

A1: Valley Press

4 Rounds

12-15 Reps Per Side

Rest :45 -1:00 B/T Sets

Demo:

https://www.youtube.com/watch?v=sHN0wtGZoJM

A2: Standing Upward Fly

4 Rounds

8 Reps Per Side

Rest :130 B/T Sets

Demo:

https://www.youtube.com/watch?v=Vzr1P10sftA

B1: Single Arm DB/KB BENCH PRESS

4 Rounds

10-12 Reps

Rest :45 B/T Sets

Demo:

https://www.youtube.com/watch?v=6tbjm5FjhB0

B2:Tricep Kick Backs

4 Rounds

10-12 Reps Per Arm

Rest :130 B/T Sets

Demo:

https://www.youtube.com/watch?v=ZO81bExngMI

C1: Dips

4 Rounds

10 Reps

Demo:

https://www.youtube.com/watch?v=NSoPSRpeZ9o

C2: Bench Tuck Ups

4 Rounds

20 Reps

Demo:

https://www.youtube.com/watch?v=wB_vedU-lVQ

YEAR 2022 Day 72

El Paso Made Strength and Fitness – CrossFit

Warm-up

4 Rounds

10 Spiderman’s

10 Arm Circles

10 Cossak’s Squats

10 Thread the Needle (5 Each Side)

10 Bench Dips

100 M Jog or 1:00 of another Movement

Or Advanced WARM UP WOD

For Time

30 Alternating DB Snatch

40 Alternating Lunges

50 Bench Press

* Use a set of lite DBs. Don’t Exceed 35/20#

** 10 Minute Time Cap

Bodyweight Only

Metcon (Time)

For time

50 Nurpees (Burpee with Straight arms no push up)

50 Push Ups

50 Burpees

EMOM: 10 Air Squats
Push through the 50s as quick as possible and at the top of every minute stop and hit 10 air squats, then pick up where you left off

Performance

Oly

Squat Snatch (2-2-2-2-2-2-2)

2 reps @

@ 50% 1RM

@ 60% 1RM

@ 65% 1RM

@ 70% 1RM

@ 75% 1RM

@ 75% 1RM

@ 75% 1RM

Weightlifting

Overhead Squat (Every 2:00 X 12:00: 5 OHS @ 50-60%)

Metcon (AMRAP – Rounds)

Death By Bike Cals

with a Running Clock

1 Cal Minute One

2 Cals Minute Two

3 Cals Minute Three

and so on and so on until you can’t go anymore

Sculpt

3 Rounds For Quality Not Time (Rest :30 B/T Movements)

Farmers Carry 40-50 Meters

DB/DB/ or Barbell Roman Deadlifts X 10 Reps

Lateral Box Step Overs X 8 Per Side

Hollow Body Rocks X 20 Reps

Demos:

Farmers Carry

https://www.youtube.com/watch?v=gUzp3C9M34g

Roman Deadlifts

https://www.youtube.com/watch?v=pJcNzjZb14Q

Lateral Box Step Overs

https://www.youtube.com/watch?v=QHLoAtne3WA

Hollow Body Rocks

https://www.youtube.com/watch?v=6Qdh8qzxFY8

YEAR 2022 Active Recovery Day 71

El Paso Made Strength and Fitness – CrossFit

Warm-up

Spend 60 Seconds In Each Position

Bottom of a Squat

Sampson Stretch

Pigeon Stretch

Then

3 Rounds

5 Inchworms

10 Boot Strappers

10 Spiderman’s

20 Lunges

Active Recovery

Metcon (AMRAP – Reps)

4 Rounds (19:00 total)

1:00 Elbow Plank

1:00 Max Sit Ups

1:00 Wall Sit

1:00 Max Air Squats

1:00 Rest
Score is total number of sit ups and Air Squats

YEAR 2022 Day 70

El Paso Made Strength and Fitness – CrossFit

Warm-up

30 Reps of Each Movement:

Jumping Jacks

High Knees

Butt Kickers

Mountain Climbers

Good Mornings

Or Advanced WARM UP WOD

EMOM 8

10 Russian Kettlebell Swings

10 Push ups

Bodyweight Only

Metcon (Time)

5 Rounds

10 Frog Jumps

20 Plank Reaches

30 Grasshoppers

Performance

Oly

Push Jerk + Split Jerk

1+1 (X2)

@ 50% 1RM

@ 60% 1RM

@ 65% 1RM

@ 70% 1RM

@ 75% 1RM

Weightlifting

Sumo Deadlift (Every 2:00 X 12:00 5 Reps )

Metcon (Time)

4 Rounds

250 M Row/200 M Run

15 Empty Bar thrusters

10 Pull Ups

Sculpt

A1: DB/DB/BB Floor Press

4 Rounds

6-8 Reps Per Side

Rest :45 -1:00 B/T Sets

Demo:

https://www.youtube.com/watch?v=6G-fNatzuSk

A2: Bench Plank DB Row

4 Rounds

6-8 Reps Per Side

Rest :130 B/T Sets

Demo:

https://www.youtube.com/watch?v=YWEOQPUnAC4

B1: Chest Fly

3 Rounds

10 Reps

Rest :45 B/T Sets

Demo:

https://www.youtube.com/watch?v=eozdVDA78K0

B2: Narrow Grip Chest Press

3 Rounds

18 Reps

Rest :130 B/T Sets

Demo:

https://www.youtube.com/watch?v=XEFDMwmrLAM

B2: Narrow Grip Push Ups

3 Rounds

10-14 Reps

Rest :130 B/T Sets

Demo:

https://www.youtube.com/watch?v=ea4Ri_eE7OI

YEAR 2022 Day 69

El Paso Made Strength and Fitness – CrossFit

Warm-up

2 Rounds :30 Seconds Each Movement

Inchworms w/ Push Up

Alternating Lunges

Floor Angels

Shoulder Taps

Boot Strappers

or Advanced WARM UP WOD

21-14-7

Air Squats

Shoulder to Overhead

*10 Minute Cap

** Do Not Exceed at 95/65# Barbell

Bodyweight Only

Metcon (Time)

4 Rounds

50 Air Squats

40 Bicycle Crunches

30 Reverse Lunges

20 Push Ups

10 Nurpees (Burpee with no Push Up)

Performance

Oly

Hang Power Clean + Hang Squat Clean & Jerk

2+2

@ 50% 1RM

@ 60% 1RM

@ 65% 1RM

@ 70% 1RM

@ 70% 1RM

Weightlifting

Front Squat (Every 2:00 X 12:00 5 Reps @50-60%)

Metcon (Time)

21-15-9-6-4

Deadlift 225/155#

Box Jumps or Step Ups 24/20″

Sculpt

A1: Filly Walking Lunge

3 Rounds

8 Reps Per Side

Rest :45 -1:00 B/T Sets

Demo:

https://www.youtube.com/watch?v=_SOQhf-5n98

A2: DB Suitcase Deadlift

4 Rounds

12-14 Reps Per Side

Rest :130 B/T Sets

Demo:

https://www.youtube.com/watch?v=FSAhSuPEfPU

B1: 90/90 Hip Extension

3 Rounds

5 Reps Per Side

Rest :45 B/T Sets

Demo:

https://www.youtube.com/watch?v=X1g1dLD2I34

B2:90/90 Hip Switch

3 Rounds

15-20 Reps

Rest :130 B/T Sets

Demo:

https://www.youtu.be/X1g1dLD2I34