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
EP Made! 