January 2023 – Page 2

YEAR 2023 Day 17

January 19, 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

2 Rounds

AMRAP 3

6 Burpees

4 Back Squats

Rest 1:00 B/T the Two rounds and pick up where you left off on the first AMRAP.

*Do Not Exceed 155/105 for the back Squat

Bodyweight Only

Metcon (Time)

8 Rounds for Time

:30 Wall Sit

20 Jumping Jacks

10 Kneel to Squat
Kneel to Squat Demo:

https://www.youtube.com/watch?v=2omQUg–GTU

Performance

Oly

Hang Squat Clean + Front Squat 2+2

@ 50% 1RM

@ 60% 1RM

@ 65% 1RM

@ 70% 1RM

Weightlifting

Every 3:00 for 15:00:

5 Strict Weighted Pull Ups & 5 Weighted Dips Building In Weight.

We are doing this for 4 Weeks. Record your heaviest set and don’t go to failure.

Metcon

Metcon (Time)

27-21-15 reps for time of:

Back squats 165/110#

Handstand push-ups

Sculpt

A1: Landmine Press

3 Rounds

8 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

8-10 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: Dumbbell Deficit Hip Thrust

3 Rounds

20 Reps

Rest :45 B/T Sets

Demo:

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

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

1:00 Minute Single Unders or Doubles or Jumping Jacks

:30 L-Crunch

:30 Russian Twist

Active Recovery YEAR 2023 Day 16

January 18, 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

Active Recovery

Metcon (AMRAP – Rounds)

EMOM 20

3 Burpees

6 Sit Ups

9 Air Squats
Classic Active Recovery Day Workout All Bodyweight Meant to Get and keep you moving for 20 Minutes. Can you get all 20 Minutes?

YEAR 2023 Day 15

January 17, 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

EMOM 8

5 Handstand Push Ups

5 Box Jump Overs

Bodyweight Only

Metcon (Time)

10 Rounds

:30 Full Plank

5 Push Ups

10 Grasshoppers (L+R=2)
Grass Hopper Demo

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

Performance

Oly

Split Jerk (5-5-5-5)

5 Reps Each Sets @

@ 50% 1RM

@ 60% 1RM

@ 65% 1RM

@ 70% 1RM

Weightlifting

Deadlift (Every 3:00 X 15:00 5 Reps Building in Weight )

We are doing this for 4 Weeks. Record your heaviest set and don’t go to failure.

Metcon

Metcon (Time)

3 rounds for time of:

100 double-unders

50 dumbbell snatches 50/35#

25 pull-ups

Sculpt

A1: Bulgarian Split Squat (Use a mixed Suitcase Front Rack Grip)

4 Rounds

6-8 Reps Per Side

Rest :45 -1:00 B/T Sets

Demo:

https://www.youtube.com/watch?v=G0Mo2LF8uLU

A2: DB/KB Chop

4 Rounds

8 Reps Per Side

Rest :130 B/T Sets

Demo:

https://www.youtube.com/watch?v=qyM7NdixJzI

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

15-20 Reps

Rest :130 B/T Sets

Demo:

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

C: EMOM 10

Minute 1:00: 35 Seconds Plank Up Downs

Minute 2:00: 35 Seconds Grasshoppers

Demo:

Plank Up Down

https://www.youtube.com/watch?v=-jN-4v4Yed4

Grass Hopper

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

YEAR 2023 Day 14

January 16, 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

4 Rounds

200 M Run or 250 M Row

20 Russian KB Swings 53/35#

Bodyweight Only

Metcon (AMRAP – Reps)

AMRAP 6

Burpee Mountain Climbers

Rest 2:00

AMRAP 4

Burpees

Rest 1:00

AMRAP 2

Nurpees (Burpee with No Push UP)

Performance

Oly

Hang Power Snatch + Overhead Squat 2+1

@ 50% 1RM

@ 60% 1RM

@ 65% 1RM

@ 70% 1RM

Weightlifting

Bench Press (5 Reps Every 3:00 X 15:00 (5 Rounds))

Incline Bench Press

We are doing this for 4 Weeks. Record your heaviest set and don’t go to failure.

Metcon

Metcon (Time)

5 rounds for time of:

20 wall-ball shots 20/14#

10 deadlifts 225/155#

Sculpt

A1: Powell Raise

3 Rounds

10 Reps Per Side

Rest :45 -1:00 B/T Sets

Demo:

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

A2: Shoulder Plank YTL

3 Rounds

3-5 Reps w/ a 1 Second Pause at the Bottom

Rest :45 to 1:00 B/T Sets

Demo:

https://www.youtu.be?Fkw4qZedvvs

B1: Dual DB/KB Bent Over Row

4 Rounds

8-10 Reps

Rest :45 to 1:00 B/T Sets

Demo:

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

B2: Single Arm Strict Press

4 Rounds

8-10 Per Side

Rest 90 Seconds B/T Sets

Demo:

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

B3:Curls

4 Rounds

10-14 Per Side

Rest 90 Seconds B/T Sets

Demo:

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

C:Core

4 Rounds

10 Leg Lifts Over Object

10 Tuck Ups

10 V-Ups

Leg Lifts Over Object:

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

Tuck Ups:

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

V-Ups Demo:

https://www.youtube.com/watch?v=7UVgs18Y1P4

YEAR 2023 Day 13

January 15, 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 WOD

21-15-9

Wall Balls

Power Cleans

*Don’t Exceed 95/65# on the Bar

**10 Minute Cap

Bodyweight Only

Metcon (Time)

50-40-30-20-10

Reverse Lunges

Crab Kicks

Hip Bridges
Crab Kick Demo:

https://www.youtube.com/watch?v=xR4LOe5FiNM

Hip Bridges

https://www.youtube.com/watch?v=9NkNgFc_-Ys

Performance

Oly

Power Clean + Front Squat 2+1

@ 50% 1RM

@ 60% 1RM

@ 65% 1RM

@ 70% 1RM

@ 75% 1RM

Weightlifting

Back Rack Lunge (Every 2:00 X 12 Mins 10 Reps (5 Per Leg))

Metcon

Metcon (Time)

3 rounds for time of:

Row 500 meters

21 burpees

Run 400 meters
Go hard and try to hold a steady pace throughout. Newer athletes can reduce the reps and distance in order to keep the time domain in the 15-18 minute range.

Sculpt

A1: AMRAP 6 For Quality

20 Banded High Knees

5-Way Hips (Each Side)

10 Cossack’s Squats

Demo:

Banded High Knees:

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

5-Way Hips

https://www.youtube.com/watch?v=S5LaSzpLBNk

Cossack Squats:

https://www.youtube.com/watch?v=YvxmS5BIPi8

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

12-14 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

10 Clam Shells (Each Side)

20 Banded Leg Extension

Rest 2-3 Minutes B/T Sets

YEAR 2023 Day 12

January 13, 2023 El Paso Made Strength and FitnessLeave a comment

El Paso Made Strength and Fitness – CrossFit

Warm-up

0 Jumping Jacks or Jump Ropes

:30 Plank Hold

10 Jumping Squats

:40 Jumping Jacks or Jump Ropes

:40 Plank Hold

10 Push Ups

:50 Jumping Jacks or Jump Ropes

:50 Plank Hold

20 Alt. Lunges

:60 Jumping Jacks or Jump Ropes

:60 Plank Hold

20 Russian Twist

or

Advanced WARM UP WOD

Against a 10 Minute Clock

30 Dumbbell Step Overs 30/15# DB

30 Burpees

Bodyweight Only

Metcon (Time)

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

Reverse Lunge (R)

Reverse Lunge (L)

CrossBody Toe Touches
Toe Touch Demo

https://www.youtube.com/watch?v=xw-2PP8mPBw

Performance

Oly

Power Snatch + Overhead Squat + Squat Snatch 1+1+1

@ 50% 1RM

@ 60% 1RM

@ 65% 1RM

@ 70% 1RM

@ 75% 1RM

@ 80% 1RM

@ 85% 1RM

Weightlifting

Bench Press (10-10-10-10)

Same as last week only we are slightly decreasing the reps and slightly increasing the weight. Warm Up to 55%-65% and choose a weight to hit four sets of 10 Reps without re-racking Rest about 2-3 minutes b/t each set

Metcon

Metcon (Time)

21 Deadlifts 225/155#

500 M Row or 400 M Run

15 Deadlifts 225/155#

500 M Row or 400 M Run

9 Deadlifts 225/155#

500 M Row or 400 M Run

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

8 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

10-12 Reps

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

YEAR 2023 Day 11

January 12, 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

AMRAP 2

5 Bike Cals

10 Russian KB Swings

Rest :30 Between Rounds

Complete 4 Rounds Total

Bodyweight Only

Metcon (AMRAP – Rounds)

EMOM 20

Odd Minutes:

20 Shoulder Taps

5 Push Ups

15 Grasshopper

Even Minutes:

10 Burpees

Can You Keep Up?
Grasshopper DEMO:

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

Performance

Oly

Power Clean + Front Squat + Hang Squat Clean 1+1+1

@ 50% 1RM

@ 60% 1RM

@ 65% 1RM

@ 70% 1RM

@ 75% 1RM

@ 80% 1RM

@ 85% 1RM

Weightlifting

Front Squat (10-10-10-10)

Metcon

Metcon (Time)

6 Rounds for Time

5 Cleans 135/85#

5 Box Jumps 30/24″

Sculpt

A1: Landmine Press

3 Rounds

8 Reps Per Side

Rest :45 -1:00 B/T Sets

Demo:

https://www.youtube.com/watch?v=aTp9k_M8ZrE

A2: Landmine Upright Row

4 Rounds

8-10 Reps Per Side

Rest :130 B/T Sets

Demo:

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

B1: Dumbbell Hip Thrust

3 Rounds

20 Reps

Rest :45 B/T Sets

Demo:

https://www.youtube.com/watch?v=mS6rfLvzSg4

B2:Z-Press

3 Rounds

10 Reps

Rest :130 B/T Sets

Demo:

https://www.youtube.com/watch?v=6mBrv2Xrzds

C: 3 Rounds

1 Minute Single or Double Unders

:30 Sit Us

:30 Russian Twist

Rest 90 Seconds Between Rounds

Active Recovery YEAR 2023 Day 10

January 11, 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

Active Recovery

Metcon (Time)

5 Rounds for Time

5 Burpees

20 Air Squats

5 Burpees

20 Push Ups

5 Burpees

20 Lunges

5 Burpees

20 Sit Ups
After a hard week of training use this bodyweight workout to build a light sweat and flush out that lactic acid.

YEAR 2023 Day 9

January 10, 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 Reps

Strict Pull Ups

Wall Balls

Bodyweight Only

Metcon (Time)

For Time:

Buy In:

3:00 Accumulated Elbow Plank Hold

20-16-12-8-4

Hand Release Push Ups

Tuck Up

Shoulder Taps

Cash Out:

3:00 Accumulated Elbow Plank Hold

The Buy In and Cash Out are Part of Your Time

Performance

Oly

Push Press + Push Jerk 1+2

@ 50% 1RM

@ 60% 1RM

@ 65% 1RM

@ 70% 1RM

@ 75% 1RM

@ 80% 1RM

@ 85% 1RM

@ 85% 1RM

Weightlifting

Push Press (10-10-10-10)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP Ladder

5 Pull Ups

10 Push Ups

15 Sit Ups
*1 Cal on Rower or Bike (1 Burpee if you don’t have a rower or bike)

**Add 1 Cal at the end of each round of the 5-10-15

Sculpt

A1: Bulgarian Split Squat (Use a mixed Suitcase Front Rack Grip)

4 Rounds

3 Reps Per Side

Rest :45 -1:00 B/T Sets

Demo:

https://www.youtube.com/watch?v=G0Mo2LF8uLU

C: EMOM 10

Minute 1:00: 30 Seconds Plank Up Downs

Minute 2:00: 30 Seconds Grasshoppers

Demo:

Plank Up Down

https://www.youtube.com/watch?v=-jN-4v4Yed4

Grass Hopper

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

YEAR 2023 Day 8

January 9, 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

EMOM 7

5 Toes to Bar

7 Shoulder to Overhead

* All Done Within the Same Minute

** Do Not Exceed 95/65# Barbell

Bodyweight Only

Metcon (Time)

5 Rounds for Time

30 Walking Lunges (15 Each Side)

20 Steam Engines (10 Each Side)

10 Squat Taps

Steam Engine Demo:

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

Squat Tap Demo:

https://www.youtube.com/watch?v=ZJzhq5jEti4

Performance

Oly

Power Snatch + Hang Squat Snatch + Overhead Squat 2+1+1

@ 50% 1RM

@ 60% 1RM

@ 65% 1RM

@ 70% 1RM

@ 75% 1RM

@ 75% 1RM

@ 75% 1RM

@ 75% 1RM

Weightlifting

Back Squat (10-10-10-10)

Metcon

Metcon (Time)

2 Rounds for Time & Quality

30 Alternating DB Snatches 50/35#

40 Russian Swings 53/35#

50 Air Squats

Sculpt

A1: Powell Raise

3 Rounds

10 Reps Per Side

Rest :45 -1:00 B/T Sets

Demo:

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

A2: Shoulder Plank YTL

3 Rounds

6-10 Reps w/ a 1 Second Pause at the Bottom

Rest :45 to 1:00 B/T Sets

Demo:

https://www.youtu.be?Fkw4qZedvvs

B1: Dual DB/KB Bent Over Row

4 Rounds

8-10 Reps

Rest :45 to 1:00 B/T Sets

Demo:

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

B2: Single Arm Strict Press

4 Rounds

10-14 Per Side

Rest 90 Seconds B/T Sets

Demo:

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

B3:Curls

4 Rounds

8-10 Per Side

Rest 90 Seconds B/T Sets

Demo:

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

C:Core

4 Rounds

10 Get Up Sit Ups

10 Weighted Sit Ups

10 V-Ups

Get Up Sit Ups Demo:

https://www.youtube.com/watch?v=vYQqO6mKFOs

Weighted Sit Ups Demo:

https://www.youtube.com/watch?v=e1fXn_sdGD0

V-Ups Demo:

https://www.youtube.com/watch?v=7UVgs18Y1P4