The Cell Gym CrossFit Superstition – WOD

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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

Kettlebell clean & jerk

Metcon

Metcon (Time)

4 Rounds for time

20 KB Swings 55/35#

10 KB C&J (5 each side) 55/35#

400M Run

The Cell Gym CrossFit Superstition – Powerlifting

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Weightlifting

Sumo Box Squat (with Bands/ 3 x 2 @60%)

Sumo Deadlift (9 x 1 Progressive)

Deadlift (3 x 1 Progressive)

Free Squat (1 x 8 @ 54%)

Note What style Back Squat you did.

Free Squat (1 x 5 @68%)

Note What style Back Squat you did.

Free Squat (2 x 2 @74%)

Note What style Back Squat you did.

Free Squat (1 x 1 @79%)

Note What style Back Squat you did.

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

Metcon

The Other Total (Total Weight)

Clean
Bench Press
Overhead Squat
3 attempts at each lift.

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

warm up and then make these As Heavy As Possible

A: Deadlift (EMOM for 15 min 3 Deadlifts)

B: Metcon (AMRAP – Rounds)

EMOM for 10 Min

2 Shuttle Sprints length of the gym (1 = sprint forward and backward)

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Coaches Choice (No Measure)

Metcon

Metcon (Time)

Synchro city:

Teams of 2:

5 rounds:

400m run together

21 Synchro Deadlifts (155/105)

15 synchro Push jerks

9 synchro Thrusters

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

Strength

Z Press (warm up and complete 3 moderate to heavy sets 10)

Seated on the ground strict shoulder press from in front

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

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

Kettlebell Swing

Metcon

Metcon (Time)

4 Rounds For Time:

10 Back Squats 225/ 135#

10 KB Swings 55/35#

200M Run

The Cell Gym CrossFit Superstition – Powerlifting

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Weightlifting

Sumo Box Squat (Blue Bands – Find 1RM)

Sumo Deadlift (4 x 1 Progressive)

Deadlift (3 x 1 Progressive)

Glute-Ham Raises (3 x 4 Reps)

Snatch Grip Back Extension (3 x 3 Linear)

The Cell Gym CrossFit Superstition – WOD

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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

Metcon

Metcon (Time)

With a roommate (partner) perform the following:

400M sandbag carry (both partners run each time)

then:

Partner A:

100 Power Cleans 95#/65#

Partner B:

Plank (has to be in plank or cleans don’t count)

then:

400M sandbag carry

then:

Partner A:

100 Sit-ups

Partner B:

Hold weight overhead 45#/25#

then:

400M sandbag carry

then:

Partner A:

100 wall balls

Partner B:

Hang from bar

then:

400M sandbag carry

* Partner A and Partner B rotate as often as needed, but no reps can be counted for Partner A until Partner B is in position

The Cell Gym CrossFit Superstition – Powerlifting

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Weightlifting

Bench Press (2 x 10 Heavy as Possible)

Outlaw Wide Bench Press (1 x 3 Choose Weight)

Double Pause Bench Press (2 x 2 Choose Weight)

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

Close Grip Bench Press (1 x 20 Choose Weight)

Bent Over Row (9 x 3 Linear)

Push-ups (1 x 50)

Banded Tricep Extensions (1 x 50)

Banded Face Pull (1 x 50)