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
EP Made! 