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
EP Made! 