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
EP Made! 