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
EP Made! 