The Cell Gym CrossFit Superstition – WOD

Compare to The Cell Gym 07.21.16

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Warm-up

warm up squat (No Measure)

500 m row

20m skip

20m elbow to ankle

20m bear crawl

20m lunges

10 pvc pullovers

10 overhead squats

5 pullups strict

5 dips

10 hollow body rock

30 sec couch stretch

Metcon

Metcon (AMRAP – Rounds and Reps)

Compliments of Chris Spealler

5 x 3:00 AMRAP

3 Power Cleans 135#/75#

6 Push-ups

9 Air Squats

Resting 1 Min between AMRAP

Cool Down

muscle up transition practice.

The Cell Gym CrossFit Superstition – Powerlifting

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Weightlifting

Bench Press (2 x 20 Choose Weight)

Outlaw Wide Bench Press (1 x 3 +5lbs from last week)

Close Grip Bench Press (1 x 20 Choose Weight)

Laying Tricep Extensions (3 x 5 Choose Weight)

Roll Backs

Roll Backs (3 x 7 Choose Weight)

Like tricep extensions….elbows to the floor, dumbell to the floor, tricep extension.

The Cell Gym CrossFit Superstition – WOD

Compare with The Cell Gym 07.20.16

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Warm-up

Warm Up 1 (No Measure)

3 Rounds NFT of:

12 Overhead Squats (pvc or appropriate barbell)

5-10 Push-Ups

8 Ring Rows

Skills

Deadlift

Metcon

Metcon (Time)

21-15-9

Deadlift 225/135#

Box Jump 24/20″

Pull-Ups

Cool Down

Metcon (No Measure)

3 sets of 30-60s toes and nose handstand hold at wall

The Cell Gym CrossFit Superstition – Powerlifting

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Weightlifting

Sumo Box Squat (3 x 2 @70% 1RM)

Sumo Deadlift (9 x 1 @68% Progressive)

Deadlift (3 x 1 Choose Weight)

Hamstring Curl (100 Reps in as few sets as possible)

The Cell Gym CrossFit Superstition – WOD

Compare with The Cell Gym 07.19.16

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Warm-up

Matt Chan (No Measure)

– 25 Jumping Jacks hands touch behind

– 10 Jumping jacks forward and back

– 4 each side Lunge, elbow to ankle point

– 6 each side Single leg lateral lunge (push knee out)

– 10 swings Bend at hips and twist

– wide stance walk palms, push ups, walk hands back (5-4-3-2-1 reps)

– arm circles (small, medium, large)

– wring the arms out

Strength

1 Arm KB Bench Press (3 x 5)

1 Arm KB Bench Press

3 x 5 each arm – 55/35#

Metcon

Metcon (Time)

3 Round for time:

400M Run

5 Squat Cleans 185/115#

10 Bar facing Burpees

The Cell Gym CrossFit Superstition – WOD

Compare to 07.18.16

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Warm-up

Warm-Up 7 (No Measure)

400M Run or 500M Row

Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)

10 Good Morings with PVC or light bar

10 Squats facing wall

10 Sit-ups

10 Push-ups

10 Kipping Swings

10 Pull-ups

10 Ring Dips (Do negetives if you can’t do them)

Skills

Thrusters

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Challenge

Max situps in 2 min (AMRAP – Reps)

max situps in 2 min

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Cell Warm Up (No Measure)

400M Run (200 Skip / 200 run)

15 Squats

15 Push-Ups

15 Sit-Ups

10 PVC Pull-Overs

20M Bear Crawl

10 Speed toe touches

Partner Hang Stretch

Skills

Metcon

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The Cell Gym CrossFit Superstition – WOD

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Warm-up

Coaches Choice (No Measure)

Metcon

Metcon (Time)

“JORDAN”

In teams of 2 complete

100 Cal Row (partner 1 rows for as many calories as they can while partner 2 completes a 200m run)

200 push-ups (1 person does push-ups while the other person hangs from the pull-up bar. (Switch when partner drops from bar)

100 sit-ups / 100 Med ball cleans. (1 person does sit-ups while the other is doing Med all cleans. Rotate as needed.)

200 air squats (1 partner squats while the other person holds a plate locked out over head 45/25# must rotate when plate stops being locked out)

800 m run together

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm-Up 8 (No Measure)

500M Row

Skip 40M

Bear Crawl 40M

Toy Solider 40M

10 Behind head shoulder press (bar)

10 Overhead Squats

Skills

Metcon

Metcon (Time)

For time:

50 box jumps, 30/24″

50 kettlebell swings, 70/55#

50 knees-to-elbows

50 wall-ball shots, 20/12#

50 burpees

The Cell Gym CrossFit Superstition – WOD

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Warm-up

warm up squat (No Measure)

500 m row

20m skip

20m elbow to ankle

20m bear crawl

20m lunges

10 pvc pullovers

10 overhead squats

5 pullups strict

5 dips

10 hollow body rock

30 sec couch stretch

Skills

Deadlift

Metcon

Metcon (AMRAP – Rounds)

EMOM for 6 Min

3 Deadlift 275/155#

3 Toes 2 Bar

Every 1:30 for 6 Min

6 Deadlifts 245/115#

3 Toes 2 Bar

E2MO2M for 6 Min

9 Deadlifts 185/95#

3 Toes 2 Bar