The Cell Gym CrossFit Superstition – WOD

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Warm-up

Running Warm-up (No Measure)

400M Run

20M Toy Solider

20M Bum Kickers

20M High Knees

20M Elbow to ankle

20M Inchworm

20M Bear Crawl

10 PVC Pull-overs

10 OHS

10 Sit-ups

5 Pull-ups

5 Chin-ups

1 min couch stretch each side

Metcon

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
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The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm-up (No Measure)

3:00 Jump Rope

repeat the following 2x:

20 Side lunges

10+10 Glute kickbacks

10+10 Bird Dog

10 Hollow body Rock

10 Pushups

10 air squats-down slow 3 ct. up 1 ct.

Scorpion stretch

Skills

Power Clean Warm Up

Metcon

Metcon (Time)

7 Rounds

10 Power Cleans 95/65

8 Ring Dips

200 m Run

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

Weightlifting

3 sets of 20 dumbell walking lunges (getting heavier)

Metcon

Metcon (AMRAP – Reps)

5 Min Amrap

20 Double Unders

8 Pullups

Rest 60 Sec

5 Min Amrap

5 DB Manmakers

10 Box Jumps

Rest 60 Sec

5 Min Amrap

5 Pushups

10 airsqauts

(Score is Total reps from all AMRAPs)

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 If possible +5lbs from last week)

Close Grip Bench Press (1 x 20 Choose Weight)

Laying Tricep Extensions (3 x 5 Choose Weight)

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

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Warm-up

Warm Up 4 (No Measure)

3 Rounds NFT of:

Row 15 Calories

10-15 Push-ups

30 Hollow Rocks

Weightlifting

Back Squat (5@60% 3@70% 2@80% 1@90% 1@90%)

Metcon

Metcon (Time)

5 Rounds (compare 1/17/18)

6 Alternating Pistol Squats

9 Handstand Pushups

12 KB Swings 55/35

The Cell Gym CrossFit Superstition – Powerlifting

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Weightlifting

Sumo Box Squat (3 x 2 @70%)

Sumo Deadlift (9 x 1 Start @68% Increase WT each set)

Deadlift (3 x 1 Choose Weight)

Hamstring Curls (100 Reps HAP)

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Shoulder Press Warm up (No Measure)

400m run

20m toy soldier

20m bear crawl

20m inch worm

20m elbow to ankle

10 pvc pullovers

5 pullups

5 chin ups

10 pushups

10 situps

Weightlifting

Seated Shoulder Press

Perform Shoulder Press while seated on box or bench.

6×3 reps (getting heavier)

Skills

Bar Muscle Up

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

4 Bar MU

8 Hanging Knee Raises

12 DB Pushpress 50/30

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
0:00-15:00

Weightlifting

Deadlift (take 12-15 min to find 2 Rep Max)

15:00-30:00

Skills

Warm-up (No Measure)

Snatch Progression

Snatch grip strict presses (behind the head)

Overhead Squat (1/4, 1/2, Full squat)

Press and Squat

Drop Snatch (1/4, 1/2, Full)

Snatch Pull from Hip, Mid-thigh, Above the Knee

Snatch high Pull from hip, Mid-thigh, Above the knee

Muscle snatch from Hip, mid-thigh, above the knee

Power snatch from above the knee
30:00-40:00

Metcon

Metcon (Time)

For time:

18-15-12-9-6-3

Power Snatch 85/55#

Burpee
40:00-60:00

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Coaches Choice (No Measure)

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

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

Coaches take time to warm up the class with OHS skills

Overhead Squat (20 Min to establish 5RM Overhead Squat)

Strength

Back Rack Lunge (3 x 4 (each leg) @ 70% intensity )

10 Min Cap

Metcon

Metcon (Distance)

EMOM for 12:00

2 Cleans @ 50%

3 High Box Jumps
record box height uses