March 2022 – Page 2

YEAR 2022 Day 68

March 20, 2022 El Paso Made Strength and FitnessLeave a comment

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 Strappers

or Advanced WARM UP WOD

14-16-18

Box Step Ups

Ab Mat Sit Ups

Bodyweight Only

Metcon (Time)

5 Rounds

20 Reverse Lunges

20 Bicycle Crunches

20 Chair or Bench Dips

Performance

Oly

Hang Power Snatch + Hang Squat Snatch + Overhead Squat

1+1+1

@ 50% 1RM

@ 60% 1RM

@ 65% 1RM

@ 70% 1RM

@ 70% 1RM

Gymnastics Conditioning

3 Rounds for Quality Not Time

Max Effort L-Sits

20 Weighted Sit Ups (With A Plate)

20 Weighted Russian Twists

Metcon (AMRAP – Rounds and Reps)

Metcon (Time)

3 Rounds

Shuttle Runs (8 X 25 Ft)

20 American KB Swings 53/35#

15 Bar Facing Burpees

Sculpt

A1: Lying Down V-Raise

3 Rounds

3 Reps Per Side

Rest :45 -1:00 B/T Sets

Demo:

https://www.youtu.be/N8IQlxEbxo4

A2: DB Reverse Fly

3 Rounds

10-12 Reps Per Side

Rest :130 B/T Sets

Demo:

https://www.youtube.com/watch?v=hf7jnF45N_I

B1: Lunge to Step Up

3 Rounds

10 Alt. Reps

Rest :45 B/T Sets

Demo:

https://www.youtube.com/watch?v=pZc-sd14XOQ

B2:Curl to Press

3 Rounds

6-8 Reps

Rest :130 B/T Sets

Demo:

https://www.youtube.com/watch?v=LqaT7MqAQlg

B3: Hollow Body Rocks

3 Rounds

20 Reps

Rest :130 B/T Sets

Demo:

https://www.youtube.com/watch?v=6Qdh8qzxFY8

YEAR 2022 Day 69

March 18, 2022 El Paso Made Strength and FitnessLeave a comment

El Paso Made Strength and Fitness – CrossFit

Warm-up

30 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

AMRAP 7

7 Power Cleans

100 M Run or 150 M Row

Do Not Exceed 95/65#

Bodyweight Only

Metcon (Time)

20-18-16-14-12-10

Jumping Lunges

Frog Jumps

*30 Toe Taps After Each Round

Performance

Oly

Power Snatch + Hang Squat Snatch (3+3)

@ 50% 1RM

@ 60% 1RM

@ 65% 1RM

@ 70% 1RM

@ 70% 1RM

@ 70% 1RM

@ 70% 1RM

Gymnastics Conditioning

3 Rounds

10 Elevated Ring Rows

10 Hollow Rocks

30 Second Plank

30 Second Flutter Kicks

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

10 Hand Stand Push Up

15 KB Swings

20/15 Cal Row

Sculpt

A1: DB/KB Clean High Pull

4 Rounds

8-10 Reps Per Side

Rest :45 -1:00 B/T Sets

Demo:

https://www.youtube.com/watch?v=OkLpueSAKrY

A2: DB/KB Curl

4 Rounds

4-6 Heavy Reps

Rest :130 B/T Sets

Demo:

https://www.youtube.com/watch?v=YzTfq9VaQKs

A3: Strict Knees to Elbow

3 Rounds

10-12 Reps

Rest :45 B/T Sets

Demo:

https://www.youtube.com/watch?v=_DUlB4YpZRw

B1: Lying Down DB Tricep Extension

3 Rounds

15-20 Reps

Rest :130 B/T Sets

Demo:

https://www.youtube.com/watch?v=2azK5QfuWFk

B2: DB/KB Push Ups

3 Rounds

12-14 Reps

Rest :130 B/T Sets

Demo:

https://www.youtube.com/watch?v=1pdpnX3spjI

YEAR 2022 Day 66

March 17, 2022 El Paso Made Strength and FitnessLeave a comment

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

EMOM For 8:00

7 Box Step Ups

7 Shoulder To Over Heads with a Light DB

Bodyweight Only

Metcon (Time)

50-40-30-20-10

Jumping Jacks

Sit Ups

Then

10-20-30-40-50

Step Ups

Mountain Climbers

Performance

Crossfit Games Open 21.2 RX (Ages 16-54) (Time)

For time:

10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

F: 35-lb. dumbell, 20-in. box

M: 50-lb. dumbbell, 24-in. box

Time cap: 20 min
To learn more about Crossfit Games Open 21.2 RX (Ages 16-54) click here
If you are participating in the CrossFit Games 2021 Warm Up and Do this work out first. After you recovered if you are up for it hit the rest of the workouts.

Oly

Split Jerk (4-4-4-4-4-4-4)

Warm Up to 50% of 1 RM then hit 4 reps each set at

@ 50% 1RM

@ 60% 1RM

@ 65% 1RM

@ 70% 1RM

@ 75% 1RM

@ 75% 1RM

@ 75% 1RM

Weightlifting

Front Squat (Every 2:00 X 12:00 1 Front Squat Build in Weight)

Sculpt

A: 3 Rounds for Quality Not Time

3 Reps Per Side

40 M Farmer’s Carry (Working to A Heavy Weight)

Rest:30

Goblet Box Step Overs 10-12 Reps

Rest :30

Weight Deadbug :30

Rest :45

Demo:

Deadbug

https://www.youtube.com/watch?v=CbU97VWxYr4

Goblet Box Step Over

https://www.youtube.com/watch?v=Lnd44cGujDw

Farmer’s Carry

https://www.youtube.com/watch?v=p5MNNosenJc

B1: Mixed Rack Split Squat

3 Rounds

8-10 Reps per side

Rest :45 B/T Sets

Demo:

https://www.youtube.com/watch?v=CizrQRiIRuQ

B2: Get Up Sit Ups

3 Rounds

20 Reps

Rest :130 B/T Sets

Demo:

https://www.youtube.com/watch?v=jnQSwOuz8rg

YEAR 2022 Active Recovery Day 65

March 16, 2022 El Paso Made Strength and FitnessLeave a comment

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

Active Recovery

Metcon (AMRAP – Reps)

Every Minute on the Minute for 30:00 (5 Total Rounds)

Minute 1: 8 Air Squats with a 5 Second Pause

Minute 2: 20 Split Leg Lunges (10 Each Side)

Minute 3: 30 Squat Taps

Minute 4: 10 Burpees

Minute 5: 30 Mountain Climbers

Minute 6: Rest
Today is an active recovery day. We just want to work a nice light sweet after a hard week of working out and get our bodies Ready for 21.2

YEAR 2022 Day 64

March 15, 2022 El Paso Made Strength and FitnessLeave a comment

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

15-12-9-6-3

Dumbbell Hang Power Cleans

Russian Twist

*10 Minute Cap

**Do Not Exceed 35/20# on KB and DBs

Bodyweight Only

Metcon (Time)

For Time:

25 Burpees

Ab Circuit

20 Burpees

Ab Circuit

15 Burpees

Ab Circuit

10 Burpees

Ab Circuit
Ab Circuit

:45 Elbow Plank

:45 Right Side Plank

:45 Left Side Plank

20 Single Arm Single Leg V-Ups

Performance

Oly

3 Position Squat Clean

(Hips, Above Knees, Below Knees) 1+1+1

@ 50% 1RM

@ 60% 1RM

@ 65% 1RM

@ 70% 1RM

@ 70% 1RM

@ 70% 1RM

@ 70% 1RM

Gymnastics Conditioning

3 Rounds

5-10 Strict Chest to Bar Pull Ups

5 Wall Walks

:30 L-Sit

:30 Plank Hold

Metcon (Time)

15-14-13-12-11-10-9-8-7-6

Wall Balls 20/14#

Run 200 M or Row 250 B/T Each Round

Sculpt

A1: DB/KB/BB Floor Press

4 Rounds

8-10 Reps

Rest :45 -1:00 B/T Sets

Demo:

https://www.youtube.com/watch?v=aM1TYdZaXMk

A2: Gorilla Row

4 Rounds

5 Reps Per Side Alternating w/ 2 Second Pause at the top

Rest :130 B/T Sets

Demo:

https://www.youtube.com/watch?v=Ln1j7lm6SrE

B1: Chest Fly

3 Rounds

10-12 Reps

Rest :45 B/T Sets

Demo:

https://www.youtube.com/watch?v=4meHGUe0SUk

B2:Narrow Grip Chest Press

3 Rounds

14-18 Reps

Rest :130 B/T Sets

Demo:

https://www.youtube.com/watch?v=DI5PCKdDtLQ&t=8s

B3:Push Up to Grass Hopper

3 Rounds

10-20 Reps

Rest :130 B/T Sets

Demo:

https://www.youtube.com/watch?v=cURjlCMV3vE

YEAR 2022 Day 63

March 14, 2022 El Paso Made Strength and FitnessLeave a comment

El Paso Made Strength and Fitness – CrossFit

Warm-up

2 Rounds

50 Jumping Jacks

40 Toe Taps

30 Lunges

20 Air Squats

10 burpees

Or Advanced Warm-Up WOD

4 Rounds

10/7 Bike Cals

12 Toes 2 Bar

15 Hand Release Push Ups

*10 Minute Cap

Bodyweight Only

Metcon (Time)

10 Rounds for Time

10 Walking Lunges

10 Squat Taps

10 Steam Engines

Performance

Oly

Push Jerk (4-4-4-4-4-4-4)

4 Reps Each

@ 50% 1RM

@ 60% 1RM

@ 65% 1RM

@ 70% 1RM

@ 75% 1RM

@ 75% 1RM

@ 75% 1RM

Weightlifting

Overhead Squat (EVERY 2:00 FOR 12:00 1 OHS BUILDING)

Metcon (Time)

5 ROUNDS FOR TIME

20/15 BIKE CALS

12 STRICT PULL UPS

9 BENCH PRESS 135/95#

Sculpt

A1: Filly Walking Lunges

3 Rounds

10 Reps Per Side

Rest :45 -1:00 B/T Sets

Demo:

https://www.youtube.com/watch?v=_SOQhf-5n98

A2: DB Deficit Hip Thrust

3 Rounds

15-20 Reps

Rest :130 B/T Sets

Demo:

https://www.youtube.com/watch?v=72qMl-n0ERo

B1: 90/90 Hip Extension

3 Rounds

5 Reps each side

Rest :45 B/T Sets

Demo:

https://www.youtube.com/watch?v=B5dW9tDhIPw

B2:90/90 Hip Switch

3 Rounds

15-20 Reps

Rest :130 B/T Sets

Demo:

https://www.youtube.com/watch?v=X1g1dLD2I34

C: 3 Rounds :30 Rest B/T Each Movement

:30 Hollow Hold

:30 Superman Hold

:30 Alt. Bird Dogs

Demos:

Hollow Hold

https://www.youtube.com/watch?v=4xRpGgttca8

Superman Hold

https://www.youtube.com/watch?v=tYMHYWVvFjs

Bird Dog:

https://www.youtube.com/watch?v=vzU5xrs1gMQ

YEAR 2022 Day 62

March 13, 2022 El Paso Made Strength and FitnessLeave a comment

El Paso Made Strength and Fitness – CrossFit

Warm-up

2 Rounds

50 Jumping Jacks

40 Toe Taps

30 Lunges

20 Air Squats

10 burpees

Or

Advanced Warm Up WOD

5 Rounds

9 Double Dumbbell Power Snatch

9 Burpees

27 Double Unders

*10 Minute Cap

**Do not exceed 35/20# Dumbbells

Bodyweight Only

Metcon (AMRAP – Reps)

3 Rounds :30 Each Movement

High Knees

Air Squats

Elbow Plank

Burpee Broad Jumps

Push Ups

Walking Lunges

Performance

Oly

Squat Snatch (Take 20-20 Minutes to Build Up to a Heavy 2 )

Weightlifting

Overhead Squat (10-10-10-10)

Warm up to 50% of 1RM Then Hit 5 Sets of 10 Resting at least 2:00 B/T Sets

Metcon (Time)

For time:

10 single-leg squats

20 double-unders

20 single-leg squats

40 double-unders

30 single-leg squats

60 double-unders

40 single-leg squats

80 double-unders

50 single-leg squats

100 double-unders

Sculpt

A1: Banded Air Squats

3 Rounds

20 Reps

Rest :30-:45 Seconds

Demo:

https://www.youtube.com/watch?v=Q0j2ee8vGi8

A2: KB Leg Pass to Goblet Lunge

3 Rounds

4-5 Reps per side

Rest :45 to 1:00 B/T Sets

Demo:

https://www.youtu.be/EG5_gxcfozw

B1: Banded Step Ups

3 Rounds

8-10 Reps per side

Rest 90 Seconds B/T Sets

Demo:

https://www.youtube.com/HkmQYe7JzVs

B2:Mixed Front Rack Farmer’s Carry

3 Rounds

max distance and challenging weight

Rest 1:00 B/T Sets

Demo:

https://www.youtube.com/watch?v=BFXptbaa-D4

C: Wall Psoas Marches (Light Band)

3 Rounds

10-12 Reps

Demo:

https://www.youtu.be/CejaEcB8SjN

YEAR 2022 Day 61

March 11, 2022 El Paso Made Strength and FitnessLeave a comment

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

3 Rounds

8 Alternating DB Squat Snatches

30 Double Unders

8 Bench or Box Dips

*10 Minute Time Cap

** Do Not Exceed

Bodyweight Only

Metcon (Time)

Every 3:00 Minutes X 5 Rounds

12 Jumping Alternating Lunges

12 Close Grip Push Ups

12 V-Ups

12 Broad Jumps

Your Slowest Round Will Be Your Time

Performance

Oly

Power Clean + Hang Squat Clean 1+1

@ 50% 1RM

@ 60% 1RM

@ 65% 1RM

@ 70% 1RM

@ 75% 1RM

@ 75% 1RM

Weightlifting

Deadlift (6-1-6-1-6-1)

Six Sets total Today Start at 65-75%% of 1RM for all of your sets of 6, load the weight up to 85%-95% of 1RM for your sets of 1

Metcon (AMRAP – Reps)

For total reps:

3 sets of shoulder presses, ⅔ body weight

3 sets of strict pull-ups

3 sets of push presses, ⅔ body weight

3 sets of strict pull-ups

3 sets of push jerks, ⅔ body weight

3 sets of strict pull-ups

Rest 30 sec. between sets.

Sculpt

A1: Bulgarian Split Squat (Use a mixed Suitcase Front Rack Grip)

4 Rounds

3 Reps Per Side

Rest :45 -1:00 B/T Sets

Demo:

https://www.youtube.com/watch?v=G0Mo2LF8uLU

A2: DB/KB Chop

4 Rounds

8 Reps Per Side

Rest :130 B/T Sets

Demo:

https://www.youtube.com/watch?v=qyM7NdixJzI

B1: Nordic Hamstring Curl

3 Rounds

8-10 Reps

Rest :45 B/T Sets

Demo:

https://www.youtube.com/watch?v=NZ31eKoPeIo

B2:Push Ups

3 Rounds

15-20 Reps

Rest :130 B/T Sets

Demo:

https://www.youtube.com/watch?v=IIpHnPCkl7Q

C: EMOM 10

Minute 1:00: 30 Seconds Plank Up Downs

Minute 2:00: 30 Seconds Grasshoppers

Demo:

Plank Up Down

https://www.youtube.com/watch?v=-jN-4v4Yed4

Grass Hopper

https://www.youtube.com/watch?v=2SgG_6xYgXE

YEAR 2022 Day 60

March 10, 2022 El Paso Made Strength and FitnessLeave a comment

El Paso Made Strength and Fitness – CrossFit

Warm-up

30 Reps of Each Movement:

Jumping Jacks

High Knees

Butt Kickers

Mountain Climbers

Good Mornings

Or Advanced WARM UP WOD

Every 2:00 X 10 Minutes

12 Toes to Bar

12 Hang Power Cleans

* Do Not Exceed 95/65#

Bodyweight Only

Metcon (AMRAP – Reps)

Tabata (16:00 Total Workout Time)

Perform 8 Sets of 20 Seconds of Work followed by 10 Seconds of Rest (4 Minutes Total) Of Each Movement before moving to the next.

High Knees

Tuck Ups

Mountain Climbers

Sit Ups

Performance

Oly

Power Clean + Hang Power Clean + Hang Squat Clean (1+1+2)

@ 50% 1RM

@ 60% 1RM

@ 65% 1RM

@ 70% 1RM

@ 75% 1RM

@ 75% 1RM

Weightlifting

Front Squat (Every 2:00 for 12 Minutes 2 Reps )

Metcon (Time)

4 Rounds

10 Shoulder to Overhead 95/65#

15 Bar Facing Purpees

Sculpt

A1: Bulgarian Split Squat (Use a mixed Suitcase Front Rack Grip)

4 Rounds

6-8 Reps Per Side

Rest :45 -1:00 B/T Sets

Demo:

https://www.youtube.com/watch?v=G0Mo2LF8uLU

A2: 90 Degree Squat hold

4 Rounds

:30 Second Hold

Rest :130 B/T Sets

Demo:

https://www.youtube.com/watch?v=cK-3LEobDk8

B1: KB/DB Sumo Deadlift

3 Rounds

8-10 Reps

Rest :45 B/T Sets

Demo:

https://www.youtube.com/watch?v=fSZ3Hbo3sBw

B2:Split Stance KB Roman Deadlift

3 Rounds

15-20 Reps

Rest :130 B/T Sets

Demo:

https://www.youtube.com/watch?v=0qYUHZOVKus

B3: Quadruped Crawl

3 Rounds

10 Meters

Rest :130 B/T Sets

Demo:

https://www.youtube.com/watch?v=OA23BcPrFxM

YEAR 2022 Active Recovery Day 59

March 9, 2022 El Paso Made Strength and FitnessLeave a comment

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

Active Recovery

Metcon (AMRAP – Rounds and Reps)

For Time

100 Jumping Jacks

90 Air Squats

80 Shoulder Taps

70 Alternating Lunges

60 Step Ups

50 Bench Dips

40 Flutter Kicks

30 Push Ups

20 Burpees

10 Inch Worms W a Push up