El Paso Made Strength and Fitness – CrossFit
Warm-up
4 Rounds
10 Spiderman’s
10 Arm Circles
10 Cossak’s Squats
10 Thread the Needle (5 Each Side)
10 Bench Dips
100 M Jog or 1:00 of another Movement
Or Advanced WARM UP WOD
3 Rounds
20 Alt. DB or KB Hang Clean & Jerks
20/15 Cal Row
*10 Minute Cap
** Do Not Exceed 35/20#
Bodyweight Only
Metcon (Time)
For Time
Buy In 400 M Run
30 Mountain Climbers
20 Push Ups
20 Mountain Climbers
10 Push ups
10 Mountain Climbers
5 Push Ups
Cash Out 400 M Run
Performance
Oly
Push Jerk (3-3-3-3-3-3)
3 Reps Each Set
@ 50% 1RM
@ 60% 1RM
@ 65% 1RM
@ 70% 1RM
@ 75% 1RM
@ 75% 1RM
Weightlifting
Single Arm Dumbbell Shoulder Press
2 Rounds Build to 8 Reps Each Side
Then
2 Max Effort Sets
(4 Sets Total)
Demo:
https://www.youtube.com/watch?v=fR-AYSAsu6I
Metcon
Metcon (Time)
For Time
Buy In
400 M Run or 500 M Row
Then
30 Alt. DB Snatches 50/35#
20 Box Jump Overs 24/20″
20 Alt. DB Snatches 50/35#
10 Box Jump Overs 24/20″
10 Alt. DB Snatches 50/35#
5 Box Jump Overs 24/20″
Cash Out
400 M Run or 500 M Row
Sculpt
A1: Z-Press
4 Rounds
6-8 Reps
Rest :45 -1:00 B/T Sets
Demo:
https://www.youtube.com/watch?v=H2JHcjVWReE
A2: Dual DB/KB Front Rack Carry
4 Rounds
25 M as Heavy as Possible
Rest :130 B/T Sets
Demo:
https://www.youtube.com/watch?v=H5SvCASqrgY
B: Lean Away Pull Up
Every 2:00 X 7 Rounds
1-6 Reps
Rest :45 B/T Sets
Demo:
https://www.youtube.com/watch?v=Uw6FovZJR7I
C: Tabata :20 on :10 Off X 8 Rounds
Sit Ups
Hollow Hold
Rest :130 B/T Sets
Demo:
https://www.youtube.com/watch?v=4xRpGgttca8
https://www.youtube.com/watch?v=_HDZODOx7Zw
EP Made! 