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

Back Squat (3.2.1.1.1.1)

getting heavier

Metcon

Metcon (Time)

LIFE

4 Rounds

8+8 Single Leg Squats

10 Hanging Knee Raises

100 single jump rope

Metcon (Time)

SPORT

4 Rounds

8+8 alternating Pistol squats

10 T2B

50 Double Unders

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

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

LIFE JACKIE (Time)

2 ROUNDS

500m row

25 DB thrusters 30/20

15 jumping pull-ups

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Cell Warm Up (No Measure)

3:00 jump rope

15 Squats

15 Push-Ups

15 Sit-Ups

10 PVC Pull-Overs

20M Bear Crawl

10 Speed toe touches

Partner Hang Stretch

Metcon

Metcon (AMRAP – Rounds)

LIFE

20 min EMOM

Even 15 wallballs 20/12

Odd 8 DB strict press 30/20

Metcon (AMRAP – Rounds)

SPORT

20 min EMOM

Even- 15 wallballs 20/14

Odd- 6 HSPU

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

Bench Press (3@75%, 2@85%, 1@95%, 1@95%, 1@95%)

Metcon

Metcon (Time)

LIFE

21 KB Goblet Squat 55/35

60 single jump rope

20 walking lunges

15 KB Goblet Squat

80 Single jump rope

20 walking lunges

9 KB Goblet Squat

100 Single Jump Rope

20 walking lunges

Metcon (Time)

SPORT

21 Overhead Squat 95/65

40 double unders

20 walking lunges

15 overhead squat

60 double unders

20 walking lunges

9 overhead squat

80 double unders

20 walking lunges

The Cell Gym CrossFit Superstition – Powerlifting

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Weightlifting

Floor Press (7 Minutes to Establish 1RM)

Outlaw Wide Bench Press (1 x 3 Choose Weight)

Close Grip Bench Press (3 x 3 Choose Weight)

Laying Tricep Extensions (3 x 10 Choose Weight)

Banded Face Pull (3 x 20)

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

Mobility:

30 sec samsun stretch ea

30 sec scorpion stretch

Core: 3x

20 hollow body

30 sec plank

Skills

Kipping or Butterfly Pullups

-take 5-10 and practice technique

Metcon

Cindy (AMRAP – Rounds and Reps)

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

The Cell Gym CrossFit Superstition – Powerlifting

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Weightlifting

Sumo Box Squat (4 x 2 @65%)

Sumo Deadlift (9 x 1 @68% then increase)

Deadlift (3 x 1 choose weight)

Snatch Grip Back Extension (3 x 8 choose weight)

Leg Curl (200 reps)

Lay down on bench or the floor and curl legs to butt and back down towards the floor without touching the floor.

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm Up 2 (No Measure)

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

Strength

Deadlift (3@75%, 2@85%, 1@95%, 1@95%, 1@95%)

Metcon

Metcon (Time)

LIFE

4 rounds

15 dips on box

10 box jump 24/20

20 KB Swing 55/35

250m Row

Metcon (Time)

SPORT

4 Rounds

10 Ring dips

8 box jump 30/24

20 KB Swing 70/55

250 m Row

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

Strength

Front Squat (3@75%, 2@85%, 1@95%, 1@95%, 1@95%)

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

12 min AMRAP

10 DB Push Press 50/30

15 air squats

5 Burpees

Metcon (AMRAP – Rounds and Reps)

SPORT

12 min AMRAP

10 BB Push Press 95/65

8 Front squats 95/65

5 Burpees

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Cell Warm Up (No Measure)

3:00 jump rope

15 Squats

15 Push-Ups

15 Sit-Ups

10 PVC Pull-Overs

20M Bear Crawl

10 Speed toe touches

Partner Hang Stretch

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