The Cell Gym CrossFit Superstition – WOD

DUNK TANK Thursday 15th!! Sign up now!!

View Public Whiteboard

Warm-up

Warm Up 2 (No Measure)

400m Run

Then:

3 Rounds NFT of:

:20 Static or Rocking Hollow Hold

10e Reverse Lunges (optional to add a little load with DBs or Plate)

3-5 Pull-Ups or Chin-Ups with a :02 hold at the top

Mobility:

30 sec scorpion stretch

10 PVC pullovers

Strength

Bench Press (5.5.5 @ 70-80%, 2.2.2@80-90%)

Metcon

Baseline – The Cell (Time)

500M Row

40 Air Squats

30 Sit Ups

20 Push Ups

10 Pull Ups
rest 3-5 min

Baseline – The Cell (Time)

500M Row

40 Air Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

The Cell Gym CrossFit Superstition – Powerlifting

View Public Whiteboard

Weightlifting

Sumo Box Squat (10 monutes to Max out Box squat)

Sumo Deadlift (4 x 1 pro)

Deadlift (3 x 1 pro)

Glute-Ham Raises (3 x 4 reps)

Snatch Grip Back Extension (3 x 3 linear choose weight)

The Cell Gym CrossFit Superstition – WOD

View Public Whiteboard

Warm-up

Warm Up 1 (No Measure)

3 Rounds NFT of:

10 pause back squat with pvc (3 sec pause)

5-10 Push-Ups

8 Ring Rows

Mobility:

30 sec samsun stretch ea

30 sec scorpion stretch

Core: 3x

20 hollow body

30 sec plank

Strength

Back Squat (5.5.5.5 @ 70-80%)

Metcon

Metcon (Time)

LIFE

10.8.6.4.2.4.6.8.10

DB Push Jerk 30/20

Hanging Knee raises

single arm KB swing 35/25 (per arm)

Metcon (Time)

SPORT

10.8.6.4.2.4.6.8.10

BB Push Jerk 95/65

Toes to Bar

KB swing 70/55

The Cell Gym CrossFit Superstition – WOD

View Public Whiteboard

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

Metcon

Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20# /14#

3 Handstand Push-ups

1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here

The Cell Gym CrossFit Superstition – WOD

View Public Whiteboard

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

Bench Press (4×6 @ 75%)

Metcon

Metcon (Time)

LIFE

800m run

3 rounds

10 DB Cleans 30/20

10 burpees

10 tricep dips

Then:

1000m row

Metcon (Time)

SPORT

1000m Row

Then:

3 Rounds

10 DB cleans 50/30

10 burpees

10 ring dips

Then:

800m run

The Cell Gym CrossFit Superstition – WOD

View Public Whiteboard

Warm-up

leg warm up (No Measure)

500m row

20m lunges

20m elbow to ankle

10+10 side lunges

10 air squats (pause for 2 sec. at the bottom)

10+10 standing glute kickback

10 supermans

stretch

Strength

Deadlift (4×6 @ 75%)

Metcon

Metcon (AMRAP – Rounds)

LIFE

On a 20 min running clock, every 4 minutes on the 4 minute:

15 Ring Rows

10 KB front squats 55/35

10 DB Push Press 30/20

250m Row

Metcon (AMRAP – Rounds)

SPORT

On a 20 min running clock, every 4 minutes on the 4 minute, perform:

10 pullups

10 back squat 95/65 (from the floor)

8 Push Press 95/65

250m Row

The Cell Gym CrossFit Superstition – Powerlifting

View Public Whiteboard

Weightlifting

Pin Press (7 Minutes to est 1RM)

Set up in the rack. Press out of the J Hooks to lock out and return bar to J Hooks. J Hooks should be set up so that you are performing half ROM.

Outlaw Wide Bench Press (1 x 6 +5lbs from previous lift)

Double Pause Bench Press (2 x 2 +5lbs from previous)

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

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

JM Press (3 x 8 choose weight)

Similar to a Skull Crusher. Elbows are lower and bar travels towards face. Once close to the face, press away. This is heavily a tricep press.

Laying Tricep Extensions (2 x 10 choose weight)

Dips (3 x Max Effort)

The Cell Gym CrossFit Superstition – WOD

View Public Whiteboard

Warm-up

Warm Up 4 (No Measure)

3 Rounds NFT of:

Row 15 Calories

10-15 Push-ups

30 Hollow Rocks

8+8 reverse lunge

30 sec pigeon stretch

30 sec scorpion stretch

Gymnastics

Core work

3 rounds

45 sec plank

30 sec hollow body hold

20 russian twists

10 v-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

25 min AMRAP

20 m Crab Walk or Bear crawl

10 pushups

20 m DB walking lunges 30/20

10 box jumps 20/12″

400m Run

Metcon (AMRAP – Rounds and Reps)

SPORT

25 min AMRAP

20m crab walk or Bear Crawl

10 pushups

20m DB walking lunges 50/30

10 box jumps 24/20

400m Run

The Cell Gym CrossFit Superstition – Powerlifting

View Public Whiteboard

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

View Public Whiteboard

Warm-up

Shoulder Press Warm up (No Measure)

200m run

20m bear crawl

5+5 quick scorpion (not too quick just hold 3-5 sec each side)

10 pvc pullovers

30 hollow body rock

15 kipping swings

10 situps

45 sec plank

Strength

Shoulder Press (4×8)

Metcon

Metcon (Time)

LIFE

10 Rounds

15 Wallballs 20/12

20 situps

60 single jump rope

Metcon (Time)

SPORT

10 Rounds

15 Wallballs 20/14

20 situps

30 double unders