The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm Up 3 (No Measure)

3 Rounds NFT of:

16 Dumbbell Thrusters

12 Ring Rows

200m Jog

Skills

Metcon (No Measure)

4 rounds NFT

8+8 pistol

30 sec handstand hold

10 kipping swings

Metcon

Metcon (Time)

5 rounds

15 hspu

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

Weightlifting

Deadlift (3.3.3.3.3)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

25 ft. walking lunges with plate overhead 45/25#

8 burpees

25 ft. walking lunges with plate

8 pull-ups

(walking lunges counts as 1 rep)

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Snatch warmup (No Measure)

Run 400m

10 pvc pullovers

10 presses with bar or pvc behind the neck in snatch grip

10 overhead squats

10 snatch balance

10 snatch pulls

10 high pulls

10 muscle snatch

10 power snatch

10 full snatch

stretch

Metcon

Metcon (Weight)

10 min EMOM

2 power snatch 65% of 1RM
Rest 3-5 min before you begin next metcon

Metcon

Metcon (Weight)

10 min EMOM

2 full snatch 75% of 1 RM

Challenge

Max situps in 2 min (AMRAP – Reps)

max situps in 2 min

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

Weightlifting

Front Squat (5@75%, 1@80%, 5@75%, 1@85%, 5@75%, 1@90%)

Metcon

Metcon (Time)

For Time

1 round kelly

{run 400m, 30 box jumps, 30 wall balls 20/14}

1 round helen

{run 400m, 21 KB swings 55/35, 12 pull-ups}

1 round Kelly

{run 400m, 30 box jumps, 30 wall balls 20/14}

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

Push Press (3.3.3.3.3 getting heavier)

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm-Up 8 (No Measure)

500M Row

Skip 40M

Bear Crawl 40M

Toy Solider 40M

10 Behind head shoulder press (bar)

10 Overhead Squats

Metcon

Metcon (Time)

A 0:00-20:00

400m run*

30 thrusters 115/80

400m run*

B 20:00-40:00

4 rounds

21 wallballs 20/14

15 toes to bar

9 HSPU

Start the clock complete part A before 20:00 on the clock when Clock hits 20:00 begin part B, score is the time the clock says when you finish part B.

*if raining, 500m row instead

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

Gymnastics

3 rounds not for time

30 sec handstand hold

30 hollow body rock

8+8 pistol squats (on box)

30 sec prone plank

Metcon

Metcon (Weight)

20 min EMOM

Even-8 bench @ 65-75%

Odd- 25 Double Unders

The Cell Gym CrossFit Superstition – Powerlifting

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Weightlifting

Bench Press (2 x 10 HAP)

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

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 (1 x 20 choose weight)

Bent Over Row (9 x 3 choose weight)

Push-ups (50 reps)

Banded Tricep Extensions (50 reps)

Banded Face Pull (50 reps)

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

Weighted Pull-ups (4 sets of 3 reps getting heavier, if possible)

Metcon

Metcon (Time)

For Time:

2 rounds

20 Dips

30 KB swings 55/35#

40 situps

400m run

3 rope climbs

20 pull-ups

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm-up (No Measure)

400m run

10 pvc pullovers

10 pushups

10+10 bird dog

stretch shoulders

Skills

Rope Climb

Metcon

Weightlifting

Deadlift (5.5.4.3.3.2.1.1.1)

Metcon (No Measure)

4 rounds

10 tire flips

200m run