The Cell Gym CrossFit Superstition – WOD
Warm-up
4 rows please!
Weightlifting
Bench Press (5@40%, 5@50%, 5@60%)
Metcon
Metcon (Time)
1000m row buy in
Then:
Descending ladder 10-1
Thrusters 95,65
back extensions
4 rows please!
1000m row buy in
Then:
Descending ladder 10-1
Thrusters 95,65
back extensions
Grab a partner and a medball!
XWod
Front Squat (90% effort, working heavy doubles from the start)
2.2.2.2.2
Box jump (first box jump should be a comfortable height, second should be high, third should be back to comfortable, etc.)
2.1.2.1.2
400m Run
40m skip
40m toy soldier
20m high knees
20m bum kickers
20m inch worm
20m bear crawl
Handstand pushups
Toes to bar
30 EMOM
minute 1: 15 air squats
minute 2: 6 hspu
minute 3: 5 Toes to bar
Coach’s favorite stretch!
4 Rows
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
4 Rows please!!
Partner WOD
One person works at a time
20 chest to bar pullups (partner holds 225#/135#)
60 wall balls 20#/14# (partner holds chin over bar)
80 m weighted lunges 45#/25#
40 alternating burpees
80 m weighted lunges
3 chest to bar pullups each
Grab a partner and a medicine ball!!
4 rounds for time
6 overhead squats 95/65
6 burpee over bar
max situps in 2 min
Coaches Choice
21 min AMRAP
200m run
5 pullups
10 kb swings 55/35
Coaches choice
Warm up to an 85% working effort. First set of 3 begins after warm up.
Coaches choice
21-15-9
Clean, 135# / 95#
Ring Dips
Coaches Choice
Every 2 minutes for 40 min
3 hspu
10 back squats 95#/45#
10 kb swings 55/35
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