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
EP Made! 