The Cell Gym CrossFit Superstition – WOD
Metcon (No Measure)
imple bodyweight warmup to bring the temperatures up, and pass through some ranges of motion before getting hands on the barbells.
30 Seconds of Single-Unders followed by…
5 Pushups, 7 AbMat Sit-Ups, 9 Air Squats
20 Seconds of Faster Single-Unders followed by…
5 Alternating Spidermans (each side)
10 Seconds of Double-Unders, followed by…
Repeat once more for a total of two rounds.
Following, with empty barbells:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
The focus point of the day is dialing in positioning off the ground, and confirming it with cleans.
On the clean pull, we are looking for long arms throughout. We want an aggressive triple extension at the top with a shrug, but the elbows should not bend. Focus on bar path as we break from midshin. The hips and shoulders rise together until we clear the knee, and at this point this is where we begin our acceleration through.
The hang power clean starts at knee level, providing practice to the athlete on how to move up the thigh to the jumping position. Have them pause at knee level to find this exact position, and repetitions here have the same focus theme of the day – keep the bar close.
On the full power clean from the floor (mid-shin), “slow is smooth, smooth is fast”. The first pull off the floor is controlled and measured. Once we pass the knee level, that is where our speed increases. A common fault in athletes is to rush the 1st pull, or simply move so fast that they loose position. Slow this process down so that they can find the right positions. We can always add more speed later when it becomes clockwork.
After several repetitions with an empty barbell, give the athletes 3-4 minutes to build to ~50% of their best clean (power or squat). Rough estimates is entirely fine here. The goal is a light load that the athlete can improve their technique with. If it’s too heavy, this won’t be possible.
A: Metcon (AMRAP – Reps)
EMOM x 5
Clean Pull + Hang Power Clean + Power Clean (Video)
50% Across of estimated 1RM Clean
EMOM x 5
1 Power Clean
Climb in weight to find a Heavy Single for Day
Ascending Ladder for 7 Minutes:
1 Power Clean (155/105), 30 Double-Unders
2 Power Clean (155/105), 30 Double-Unders
3 Power Clean (155/105), 30 Double-Unders
Continue to add (1) Power Clean per round until time is called.
Score just the 7 min portion.
The first 5:00 of the EMOM is our technique primer, with a fixed weight (50%).
If you have a large class, a strategy to segment it so that you can get around to more athletes for coaching corrections is having half the class go on the :00 of every minute, and the other half on the :30.
After the 5:00 technique primer is complete, the clock continues to roll into our 5:00 to build to a heavy single for the day. Here athletes can add additional weight in each minute, with the thought process still being this is a heavy single, not a max.
After the EMOM has been completed, give the athletes 3:00 to reduce to their working load on the barbell for the 7:00 conditioning piece. The stimulus for this piece is to have a barbell weight that the member could cycle for ~7-10 repetitions unbroken. If 155/105 would not be there, we want to tailor down the weight a touch to preserve the intentions. Focus is less on building engine today, and rather dialing in good movement.
Complete a rehearsal to ensure all athletes know how the transition feels, and have the chance to combine the working weight with the jump rope.
1 Power Clean
1 Power Clean
This also provides the athletes a chance to practice picking up, and setting down their rope.
Following, give the athletes 3:00 to use the bathroom or get a sip of water.