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

Metcon

Beast 12 (Time)

For Time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20”
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 DB Hang squat cleans, 35#
25 Back extensions,
30 Wall ball shots, 20#
3 Rope climb ascents

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

3 rounds

20sec hollow body hold

30 sec. bar hang

10 vups

Strength

Deadlift (4@85% 4x)

Metcon

Metcon (Weight)

LIFE

20 min EMOM

Even- 3 Power Snatch + Overhead Squat 65/45 (may get heavier)

Odd – 15 Situps

Metcon (Weight)

SPORT

20 min EMOM

Even-3 Power Snatch + Overhead Squat 95/65 (may get heavier)

Odd- 15 Situps

The Cell Gym CrossFit Superstition – WOD

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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

Weighted Pull-ups (2.2.2.2.2.2 getting heavier)

If unable to perform a strict pullup, do these pullups as negative, Starting with chin above bar and lowering yourself slowly until arms are straight for the count of 5.

Metcon

Metcon (Time)

LIFE

1000m Row

3 Rounds

100 Single Jump Rope

50 KB Swings 35/25

20 Pushups

Metcon (Time)

SPORT

1000m Row

3 Rounds

40 Double Unders

50 KB Swings 55/35

20 Pushups

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 HAP)

Close Grip Bench Press (3 X 3 HAP)

Laying Tricep Extensions (3 X 10 choose challenging weight for all sets)

Banded Face Pull (3 X 20 banded)

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, descend slowly 3 counts, return to standing quickly

10 Sit-ups

10 Push-ups

10 Kipping Swings

5 negative pull-ups

10 banded face pulls

30 sec handstand hold (or accumulate 30 sec)

Strength

Bench Press (4@85% 4x)

Metcon

()

Metcon (Time)

LIFE

10.9.8.7.6.5.4.3.2.1

Handging knee raises

DB Squat Clean 30/20

Burpees

Box Jumps 20/16

Metcon (Time)

10.9.8.7.6.5.4.3.2.1

Toes to Bar

Squat Clean 95/65

Burpees

Box Jumps 24/20

The Cell Gym CrossFit Superstition – Powerlifting

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Weightlifting

Sumo Box Squat (4 X 2 @65% + Bands)

Sumo Deadlift (9 X 1 @50% + bands)

Deadlift (3 X 1 choose weight + bands)

Snatch Grip Back Extension (3 X 8 HAP – linear loading)

Hamstring Curls (200 Reps – In as few sets as possible)

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm Up 2 (No Measure)

400m Run

Then:

3 Rounds NFT of:

:20 Static or Rocking Hollow Hold

10+10 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

Back Squat (4@85% 4x)

SPORT

LIFE

4 rounds

10 squats with plate held infront

8+8 step ups with DB (step up on low box)

Metcon

Metcon (Time)

LIFE

4 Rounds

Run 400m

12 DB Push Press 30/20

8+8 DB walking lunges 30/20

15 situps

Metcon (Time)

SPORT

4 Rounds

Run 400m

12 BB Push Press 95/65

8+8 Back rack lunges 95/65

15 Situps

The Cell Gym CrossFit Superstition – WOD

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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@85% 4x)

Metcon

LIFE: Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

10 wallballs 20/12

12 ring rows

8 kB deadlift 70/55

SPORT: Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

10 wallballs 20/14

8 pull-ups

8 deadlift 155/95

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

Metcon

Metcon (Weight)

30 min EMOM

1- 20 Russian Twists 20/14

2- 10+10 SA KB Swing + 5 KB Headcutters 55/35

3-6 Push Jerks 50-75%

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Rowing Warm Up (No Measure)

500M Row

20M Toy Solider

20M Bear Crawl

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)

For Time:

(one partner works at a time)

1000m Row

100 kb swings 55/35

100 walking lunges

100 jumping jacks

100 situps

100 pushups

100 DB snatch 30/20

1000m Row