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
EP Made! 