The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm Up 12.22.15 (No Measure)

500M Row

20M single leg floor touch

20M Elbow to ankle

20M Bum Kickers

10 down dog/ Up dog

10 Sit Ups

10 Squats

10 Kipping Swings

Strength

Drop Snatch (3-3-3-3-3)

Metcon

Metcon (AMRAP – Rounds)

AMRAP 15

5 Pull-Ups

10 Toes to Bar

15 Push-ups

The Cell Gym CrossFit Superstition – Powerlifting

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Weightlifting

Sumo Box Squat (4 x 2 @65%)

Sumo Deadlift (9 x 1 pro)

Deadlift (3 x 1 pro)

Dimel Deadlift (3 x 20 choose weight)

Deadlift Accessory

Glute Bridge (100 reps)

Posterior Chain Accessory

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

Strength

Front Squat (3-3-3-3-3)

Metcon

Metcon (Time)

3 RFT

20 Power Snatch 65/45#

20 Front Rack Lunge Steps 65/45#

20 Ab Mat Situps

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Rowing Warm Up (No Measure)

500M Row

20M Toy Solider

20M Elbow to ankle

20M Bear Crawl

20M Reverse lunges

10 PVC Pull overs

10 Overhead squats

10 Push-ups

10 Sit-ups

5 Chin ups

5 pull ups

10 Hollow Rock

Metcon

Metcon (Time)

4 Rounds for time:

10 Overhead squat 135/95#(RX+ 155#/105#)

20 Handstand push-ups

30 Calorie row

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm-up

Rowing Warm Up (No Measure)

500M Row

20M Toy Solider

20M Elbow to ankle

20M Bear Crawl

20M Reverse lunges

10 PVC Pull overs

10 Overhead squats

10 Push-ups

10 Sit-ups

5 Chin ups

5 pull ups

10 Hollow Rock

Skills

Power Snatch

Metcon

Metcon (Time)

From CrossFit.com

3 rounds for time of:

15-cal. row

12 power snatches, 95//65#

9 burpees

Challenge

Metcon (AMRAP – Reps)

50 KB Swings 55/35#

*Enter # completed unbroken

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

Metcon

Metcon (Time)

5 rounds for time of:

25 wall-ball shots, 20/14#

30 knees to elbows

The Cell Gym CrossFit Superstition – Powerlifting

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Weightlifting

Bench Press (2 x 20 +5lbs)

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

Close Grip Bench Press (3 x 3 +5lbs)

Bent Over Row (9 x 3 Choose Weight – Linear)

Banded Face Pull (3 x 20)

The Cell Gym CrossFit Superstition – WOD

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Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Skills

Squat

Metcon

A: Metcon (8 Rounds for reps)

Tabata squats holding a plate 45/25#

Weighted Dips (3-3-3-3 )

Post heaviest set of 3 and the other sets in the comments

Cool Down

Strict muscle up transition practice

The Cell Gym CrossFit Superstition – WOD

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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)

Strength

Deadlift (5 X 3)

Start at 60% of 1RM add 10 – 20lbs each set

Metcon

Metcon (Time)

21-18-15-12-9-6-3 reps for time:

KB swing, 55/35#

Thruster, 65/45#

Pull-up

The Cell Gym CrossFit Superstition – Powerlifting

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Weightlifting

Sumo Box Squat (6 x 2 @60%)

Sumo Deadlift (6 x 1 Progressive)

Deadlift (3 x 1 Linear)

Snatch Grip Deadlift (3 x 6 Choose Weight – Linear)

Banded Leg Curl (1 x 100)