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
EP Made! 