The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm Up 3 (No Measure)

3 Rounds NFT of:

16 Dumbbell Thrusters

12 Ring Rows

200m Jog

Skills

Deadlift

Metcon

Metcon (Time)

4 Rounds for Time of:

Strict Pull-ups 5/7

7 Deadlifts 225/135#

7 reps each side Overhead 20″ step ups (45/25#)

400M Run

The Cell Gym CrossFit Superstition – Powerlifting

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Weightlifting

Sumo Box Squat (Building to a HAP set)

Sumo Deadlift (Build to a HAP Set (choose sumo or conventional))

Deadlift (Build to a HAP Set (choose either sumo or conv.))

Glute Bridge (100 Reps)

Posterior Chain Accessory

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm Up 5 (No Measure)

Run 400M and then

3 Rounds NFT of:

20 Kettlebell Swings (face level)

10 Overhead Walking Lunges (using bumper plates)

5 Pull-Ups

Skills

Double Unders

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm-up 9 (No Measure)

3min Row

40M skip

40M Toy Solider

40M 1 leg floor touch

40M bear crawl

5 chin ups

5 pull-ups

1 min couch stretch

Skills

Clean & Jerk

Metcon

Metcon (Weight)

E2MO2M for 20 Min

2 Cleans & 1 Jerk @ 70-80%

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm-up 9 (No Measure)

3min Row

40M skip

40M Toy Solider

40M 1 leg floor touch

40M bear crawl

5 chin ups

5 pull-ups

1 min couch stretch

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

:45 max effort spin bike

15 KB Swings 55/35#

250M Row

15 Medball cleans 20/14#

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm-up (No Measure)

500M Row

10 Speed toe touches

10 PVC Pull-Overs

10 Over head squats

20M Duck Walk

20M Bear Crawl

20M Broad jump

Skills

Toes to Bar

Metcon

Metcon (Time)

Met-Con:

5 Rounds for time

10 Deadlift 185 / 95#

10 Over bar burpees

10 Toes to Bar

The Cell Gym CrossFit Superstition – Powerlifting

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Weightlifting

Laying Tricep Extensions (3 x 6 HAP)

Bent Over Row (30 Reps HAP Unbroken)

Banded Pushdown (3×30 reps)

Attach Band to Pullup Bar. Grab band straps with each hand. Thumbs should be facing ceiling. Push band down and lock out triceps at bottom.

Banded Face Pull (3 x 30 reps)

Push-ups (50 reps)

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Coaches Choice (No Measure)

Strength

For Load

Back Squat (3-3-3-3-3)

Metcon

Metcon (AMRAP – Rounds)

EMOM for 10 MIn

10 Push-Ups

3 Chest to bar Pull Ups (RX+ Muscle Ups)

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm-up (No Measure)

Warm-Up:

200M Skip

20M Toy Solider

20M Reverse Lunges

5 Wall Walks

10 Pull Ups

Strength

Push Jerk (3-3-2-2-1-1-1)

Use the first 2-3 sets as your warm up and then go heavy

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15

1 Box Jump 30/24″

5 Man Makers 30/15#

15 Butterfly Sit-Ups

The Cell Gym CrossFit Superstition – Powerlifting

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Weightlifting

Bench Press (1 x 20 HAP)

Outlaw Wide Bench Press (1 x 6 HAP)

Double Pause Bench Press (2 x 2 HAP)

1 second hold in the bottom, 1 second hold halfway up.

Close Grip Bench Press (3 x 5 HAP)