January 2023 – EP Made!

YEAR 2023 Day 27

January 31, 2023 El Paso Made Strength and FitnessLeave a comment

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

10-15-20

Bench Press

Box Step Ups (No Weight, Alternate Legs)

*10 Minute Cap

** Do Not Exceed 135/95#

Bodyweight Only

Metcon (AMRAP – Reps)

Metcon (AMRAP – Reps)

4 Rounds

:30 Bench or Chair Dips

:30 Bicycle Crunches

:30 Push Ups

:30 Mountain Climbers

1:00 Rest
*Score is the Total Number of Reps

Performance

Oly

Power Snatch + Overhead Squat 3+1

@ 50% 1RM

@ 60% 1RM

@ 65% 1RM

@ 70% 1RM

@ 75% 1RM

@ 75% 1RM

Weightlifting

Bench Press (Every 3:00 x 15 Minutes X 3 Reps)

Incline Bench Press

Every 3:00 x 15 Minutes (5 Rounds) X 3 Reps

Building in Weight

Metcon

Metcon (Time)

1-2-3-4-5-6-7-8-9-10

Box Jumps 24/20″

10-9-8-7-6-5-4-3-2-1

Bike Cals

Sculpt

A1: Powell Raise

3 Rounds

8 Reps Per Side

Rest :45 -1:00 B/T Sets

Demo:

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

A2: Sharpovas

3 Rounds

3 Reps Up 3 Reps Down=1 Do 5 Reps

Rest :45 to 1:00 B/T Sets

Demo:

https://www.youtube.com/watch?v=NTqd6JHMcjE

B1: Dual DB/KB Bent Over Row

4 Rounds

6-6-4-4

Rest :45 to 1:00 B/T Sets

Demo:

https://www.youtube.com/watch?v=VP_f9V854og

B2: Single Arm Strict Press

4 Rounds

6-8 Per Side

Rest 90 Seconds B/T Sets

Demo:

https://www.youtube.com/watch?v=gC79JHUadz4

B3: 1/2 Kneeling Crush Grip Curls

4 Rounds

20 Reps

Rest 1:00 Seconds B/T Sets

Demo:

https://www.youtube.com/watch?v=oFlLhHyn0Ig

C:Core

4 Rounds Rest 90 Seconds B/T Reps

200 M On Machine or 1:00 Jump Rope

12 Toes 2 Bar

22 Hanging Knee Raises

YEAR 2023 Day 26

January 30, 2023 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

1000 M Row or 800 M Run

25 Hang Squat Clean

*Do Not Exceed 95/65#

Bodyweight Only

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

5 Sit Ups

15 Air Squats

25 High Knees

* Add 5 Reps to Each Movement at the end of the round

Performance

Oly

Power Clean + Front Squat 3+1

@ 50% 1RM

@ 60% 1RM

@ 65% 1RM

@ 70% 1RM

@ 75% 1RM

@ 75% 1RM

Weightlifting

Back Rack Lunge (Every 2:00 X 12 6 Back Rack Lunges Building in #)

Metcon

Metcon (Time)

4 Rounds for time:

25 Burpees

25 Alt. DB Snatches

Sculpt

A: DB/KB Box Squat

4 Rounds

6-6-4-4 Reps

Rest :45 to 1:00 B/T Sets

Demo:

https://www.youtube.com/watch?v=hzXZufWm7Mk

B1: Dumbbell Front Squat

4 Rounds

6-8 Reps

Rest :45 to 1:00 B/T Sets

Demo:

https://www.youtube.com/watch?v=B86Zj72LwzA

B2: CrossBody Squat

4 Rounds

8-10 Reps per Side

Rest 90 Seconds B/T Sets

Demo:

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

B3: Sideplank Rotations

4 Rounds

15 Reps per Side

Rest 90 Seconds B/T Sets

Demo:

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

C: Leg Burnout

4-5 Rounds

30 Banded Good Mornings

20 Banded Pull Thrus

10/ Side Single Leg Lifts

Rest 2-3 Minutes B/T Sets

Demo:

Banded Good Mornings :

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

Banded Pull Thrus:

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

10/ Side Single Leg Lifts :

https://www.youtube.com/watch?v=jgh6sGwtTwk

YEAR 2023 Day 25

January 29, 2023 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

1000 M Row or 800 M Run

25 Hang Squat Clean

*Do Not Exceed 95/65#

Bodyweight Only

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

5 Sit Ups

15 Air Squats

25 High Knees

* Add 5 Reps to Each Movement at the end of the round

Performance

Oly

Power Clean + Front Squat 3+1

@ 50% 1RM

@ 60% 1RM

@ 65% 1RM

@ 70% 1RM

@ 75% 1RM

@ 75% 1RM

Weightlifting

Back Rack Lunge (Every 2:00 X 12 6 Back Rack Lunges Building in #)

Metcon

Metcon (Time)

4 Rounds for time:

25 Burpees

25 Alt. DB Snatches

Sculpt

A: DB/KB Box Squat

4 Rounds

6-6-4-4 Reps

Rest :45 to 1:00 B/T Sets

Demo:

https://www.youtube.com/watch?v=hzXZufWm7Mk

YEAR 2023 Day 24

January 27, 2023 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

21 Russian KB Swings

15 Single KB Front Squats

9/5 Bike Cals

*10 Minute Time Cap

Bodyweight Only

Metcon (Time)

10-9-8-7-6-5-4-3-2-1 Push Ups

20-18-16-14-12-10-8-6-4-2 Tuck Ups

30-27-24-21-18-15-12-9-6-3 Reverse Lunges

Performance

Oly

Push Press + Push Jerk + Split Jerk 1+2+3

@ 50% 1RM

@ 60% 1RM

@ 65% 1RM

@ 70% 1RM

@ 75% 1RM

Weightlifting

Thruster (Every 2:00 for 12:00: X 4 Building in Weight)

Metcon

Metcon (Time)

3 rounds for time of:

Row 500 meters

21 burpees

Run 400 meters

Sculpt

A1: Valley Press

4 Rounds

10-12 Reps Per Side

Rest :45 -1:00 B/T Sets

Demo:

https://www.youtube.com/watch?v=sHN0wtGZoJM

A2: Standing Upward Fly

4 Rounds

10-12 Reps Per Side

Rest :130 B/T Sets

Demo:

https://www.youtube.com/watch?v=Vzr1P10sftA

B1: Narrow DB/KB BENCH PRESS

4 Rounds

10-12 Reps

Rest :45 B/T Sets

Demo:

https://www.youtube.com/watch?v=DI5PCKdDtLQ

B2:Skull Crusher

4 Rounds

10-12 Reps Per Arm

Rest :130 B/T Sets

Demo:

https://www.youtube.com/watch?v=d_KZxkY_0cM

C1: Dips

4 Rounds

10 Reps

Demo:

https://www.youtube.com/watch?v=NSoPSRpeZ9o

C2: Hallow Hold

4 Rounds

:30 Seconds

Demo:

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

YEAR 2023 Day 23

January 26, 2023 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

9-1

Deadlift

DB Thrusters

*Do Not Exceed 185/115# for DL and 30/20# DBs for the Thrusters

*10 Minute Cap

Bodyweight Only

Metcon (Time)

5 Rounds

25 Jumping Air Squats

Accumulate 1:00 Wall Sit

15 V-Ups

Accumulate 1:00 Elbow Plank

Performance

Oly

Snatch + Hang Snatch + Overhead Squat 1+1+1

@ 50% 1RM

@ 60% 1RM

@ 65% 1RM

@ 70% 1RM

@ 75% 1RM

Weightlifting

Bench Press (Every 3:00 for 15 Minutes X 4 Reps Building Up)

Incline Bench Press

Metcon

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

Sculpt

A1: Landmine Press

3 Rounds

10 Reps Per Side (Slow 3 Second Decent, Then Explode up on each rep)

Rest :45 -1:00 B/T Sets

Demo:

https://www.youtube.com/watch?v=2O-AaN6dUSc

A2: Landmine Upright Row

3 Rounds

6-8 Reps Per Side (2 Second Pause at the top of every rep)

Rest :130 B/T Sets

Demo:

https://www.youtube.com/watch?v=8GBibrvgQEo

B1: Reverse Lunge to Step Up

3 Rounds

10 Reps Each Side

Rest :45 B/T Sets

Demo:

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

B2: Z-Press

3 Rounds

15-20 Reps

Rest :130 B/T Sets

Demo:

https://www.youtube.com/watch?v=H2JHcjVWReE

C: Core

3 Rounds

90 Seconds Single Unders or Doubles or Jumping Jacks

8 Per Side: Single Leg Side Plank Hip Taps

20 Windshield Wipers

Rest 1:30 B/T Each Round

L Crunch DEMO:

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

Single Leg Side Plank Hip Taps Demo:

https://www.youtube.com/watch?v=8kKt39xs8QQ

Windshield Wipers DEMO:

https://www.youtube.com/watch?v=X59_4RrU_aA

Active Recovery YEAR 2023 Day 22

January 25, 2023 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 (Time)

For Time:

25 Air Squats

25 Push Ups

25 Alt. Jumping Lunges

25 Jumping Jacks

25 Burpees

25 Jumping Jacks

25 Mountain Climbers (L+R=2)

25 Jumping Jacks

25 Burpees

25 Alt. Jumping Lunges

25 Jumping Jacks

25 Push Ups

25 Air Squats
Hopefully your enjoying your active rest day today, if you want to get one in here is a long bodyweight chipper that will keep you moving over a long period of time.

YEAR 2023 Day 21

January 24, 2023 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

8-12-14-18

Alt. DB Hang Clean & Jerk

Row 150 M or Run 100 M B/T Rounds

*10 Minute Cap

** Do Not Exceed 35/25# for the Dumbbells

Bodyweight Only

Metcon (AMRAP – Reps)

5 Rounds as Many Reps As Possible

:25 Full Plank Hold

:25 Grasshoppers

:10 Rest

Rest 3:00

Then

5 Rounds as Many Reps As Possible

:25 Hollow Body Hold

:25 Sit Ups

:10 Rest
Score is total number of Grasshoppers and Sit Ups over the 10 Rounds

Grasshopper Demo:

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

Performance

Oly

Power Clean + Front Squat + Jerk 2+2+2

@ 50% 1RM

@ 60% 1RM

@ 65% 1RM

@ 70% 1RM

@ 75% 1RM

Weightlifting

Sumo Deadlift (Every 3 Minutes X 15:00 4 Sumo Deadlifts)

Try to Go Even Heavier than last week. Record your heaviest set.

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 10 minutes of:

3 overhead squats 115/75#

30 double-unders

6 overhead squats

30 double-unders

9 overhead squats

30 double-unders

Etc.

Sculpt

A1: Ballet Squat

4 Rounds

10-12 Reps Per Side

Rest :45 -1:00 B/T Sets

Demo:

https://www.youtube.com/watch?v=Wj7mpZ_XWc4

A2: Crossbody Roman Deadlift

4 Rounds

8 Reps Per Side

Rest :130 B/T Sets

Demo:

https://www.youtube.com/watch?v=yRCGDGT993w

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

10-20 Reps

Rest :130 B/T Sets

Demo:

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

C: EMOM 10

Minute 1:00: :45 Front Leaning Rest

Minute 2:00: 45 Hollow Body Rocks

Demo:

Front Leaning Rest DEMO:

https://www.youtube.com/watch?v=dzSPgeJCEU8

YEAR 2023 Day 20

January 23, 2023 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

4 Total Rounds

AMRAP 2

4 Power Snatch

4 Pull Ups

4 Burpees

Rest :30

Pick Up Where You left Off

* Do Not Exceed 75/55# on the Barbell

Bodyweight Only

Metcon (Time)

Metcon (Time)

6 Rounds For Time

20 Air Squats

10 Hand Release Push Ups

20 Lunges

10 Burpees

Performance

Oly

Power Snatch + Overhead Squat + Snatch Balance 2+2+1

@ 50% 1RM

@ 60% 1RM

@ 65% 1RM

@ 70% 1RM

@ 75% 1RM

Weightlifting

Every 3:00 X 15:00

5 Weighted Pull Ups + 5 Weighted Dips Building in Weight

Metcon

Metcon (AMRAP – Rounds and Reps)

In 15 minutes, complete as much as possible of:

1 deadlift 275/185#

50-m run

2 deadlifts

100-m run

3 deadlifts

150-m run

4 deadlifts

200-m run

Etc.

Sculpt

A1: Powell Raise

3 Rounds

8 Reps Per Side

Rest :45 -1:00 B/T Sets

Demo:

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

A2: Sharpovas

3 Rounds

3 Reps Up 3 Reps Down=1 Do 5 Reps

Rest :45 to 1:00 B/T Sets

Demo:

https://www.youtube.com/watch?v=NTqd6JHMcjE

B1: Dual DB/KB Bent Over Row

4 Rounds

6-6-4-4

Rest :45 to 1:00 B/T Sets

Demo:

https://www.youtube.com/watch?v=VP_f9V854og

B2: Single Arm Strict Press

4 Rounds

6-8 Per Side

Rest 90 Seconds B/T Sets

Demo:

https://www.youtube.com/watch?v=gC79JHUadz4

B3:Hammer Curls

4 Rounds

20-30 Reps Per Side

Rest 90 Seconds B/T Sets

Demo:

https://www.youtube.com/watch?v=P5sXHLmXmBM

C:Core

4 Rounds Rest 90 Seconds B/T Reps

200 M On Machine or 1:00 Jump Rope

30 Russian Twist

20 Tuck Ups or Hanging Knee Raises

Tuck Ups:

https://www.youtube.com/watch?v=wB_vedU-lVQ

Knee Raise Demo:

https://www.youtube.com/watch?v=RAalIq2nveY

YEAR 2023 Day 19

January 22, 2023 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

Every 2:00 for 10:00

10 Bench Press

10 Box Jumps

*Do not exceed 135/95# on the Bench

Bodyweight Only

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

10 Chair or Bench Dips

20 Plank Reaches

20 Single Leg Squats (Pistols) to a Chair or Bench (L+R=2)

Performance

Oly

Squat Clean + Hang Squat Clean + Split Jerk 1+1+2

@ 50% 1RM

@ 60% 1RM

@ 65% 1RM

@ 70% 1RM

@ 75% 1RM

Weightlifting

Back Rack Lunge (Every 2:00 for 12 Minutes 8 Back Rack Lunges )

Metcon

Metcon (Time)

50-35-20 reps for time of:

Wall balls 20/14#

Pull-ups

Sculpt

A1: DB/KB Front Squat

4 Rounds

8-8-6-6 Reps

Demo:

https://www.youtube.com/watch?v=B86Zj72LwzA8

B1: DB/KB Box Squat

4 Rounds

8-10 Reps

Rest :45 to 1:00 B/T Sets

Demo:

https://www.youtube.com/watch?v=hzXZufWm7Mk

B2: Weighted Squat Jump

4 Rounds

10-12 Reps

Rest :45 to 1:00 B/T Sets

Demo:

https://www.youtube.com/watch?v=XOTO2qWRy9U

B3: Side Plank Rotations

4 Rounds

15-20 Reps per Side

Rest 90 Seconds B/T Sets

Demo:

https://www.youtube.com/watch?v=oMF8P-FT_eo

C: Leg Burnout

4-5 Rounds

20 Hamstring Curls

20 Banded Pull Thrus

10 Side Single Leg Lifts

Rest 2-3 Minutes B/T Sets

Demo:

Hamstring Curls:

https://www.youtube.com/watch?v=cSzoVHHnuu0

Clam Shells:

https://www.youtube.com/watch?v=a8f-c31u2GA

Banded Leg Extension:

https://www.youtube.com/watch?v=jgh6sGwtTwk

YEAR 2023 Day 18

January 20, 2023 El Paso Made Strength and FitnessLeave a comment

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

1-10 Reps

Pull Ups

Bike Cals

*10 Minute Cap

Bodyweight Only

Metcon (Time)

5 Rounds For Time

10 Frog Jumps

20 Plank Reaches

30 Squat Taps

Performance

Oly

Power Snatch + Squat Snatch 1+1

@ 50% 1RM

@ 60% 1RM

@ 65% 1RM

@ 70% 1RM

Weightlifting

Thruster (Every 3:00 x 15:00 5 Reps Building in Weight )

Build a little in weight each round. We will be doing this for 4 weeks so don’t go to failure.

Metcon

Metcon (Time)

Barbell Cycling:

For Time

3 Rounds

50 Double Unders

25 Power Cleans 95/65#

50 Double Unders

25 Shoulder to Overhead 95/65#

Sculpt

A1: Valley Press

4 Rounds

12-15 Reps Per Side

Rest :45 -1:00 B/T Sets

Demo:

https://www.youtube.com/watch?v=sHN0wtGZoJM

A2: Standing Upward Fly

4 Rounds

12-15 Reps Per Side

Rest :130 B/T Sets

Demo:

https://www.youtube.com/watch?v=Vzr1P10sftA

B1: Single Arm DB/KB BENCH PRESS

4 Rounds

8 Reps Per Side

Rest :45 B/T Sets

Demo:

https://www.youtube.com/watch?v=6tbjm5FjhB0

B2:Tricep Kick Backs

4 Rounds

10-12 Reps Per Arm

Rest :130 B/T Sets

Demo:

https://www.youtube.com/watch?v=ZO81bExngMI

C1: Dips

4 Rounds

10 Reps

Demo:

https://www.youtube.com/watch?v=NSoPSRpeZ9o

C2: Bench Tuck Ups

4 Rounds

20 Reps

Demo:

https://www.youtube.com/watch?v=wB_vedU-lVQ