The Cell Gym CrossFit Superstition – WOD

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Warm-up

400M Run

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Skills

Snatch (Work Full Catch)

Metcon

A: Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 Min

7 Snatch 65/45#

250 Row

30 Double Unders (attempts)
Rest 3 Minutes and Then

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 Min

7 Snatch 65/45#

250 Row

30 Double Unders (attempts)

The Cell Gym CrossFit Superstition – WOD

CrossFit
Compare to 03.25.14

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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

Skills

Deadlift

Weightlifting

3RM Deadlift (3-3-3-3-3-3-3)

Heavy 3RM

(70-80% of 1RM)

Partner up completing a set every 2 minutes on coaches go
3-3-3-3-3-3-3

Heavy 3RM

(70-80% of 1RM)

Partner up completing a set every 2 minutes on coaches go

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

Metcon (Time)

In partners, with only 1 person working at a time, complete the following for time:

50 x burpees

100 x double unders

50 x 20/12# 10ft wallballs

100 x deadlifts at 205/115#

50 x pushups hand release

100 x kettlebell swings with 55/35#

50 x pullups

100 x 20#/15# ballslams (don’t use medballs)

50 x 75/45# squat snatch

100 x ab mat situps

50 x jump overs (partner on hands and knees, the other partner jumps over their back)

210 feet of overhead walking lunges with a 45l / 25# plate (plate cannot touch ground ever! if it does, 400m run as a penalty)

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

Skills

Overhead Squat

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Partner (No Measure)

500M Row

Partner med ball tosses

– 10 right

– 10 left

– 10 overhead

30 Med ball sit ups

50 squats ( as a team)

40 Push ups (as a team)

30 Pull ups (as a team)

Skills

Muscle Snatch

Metcon

A: Metcon (AMRAP – Reps)

Eight Stations with TABATA Song

1) Dead Lift (Set up multiple weights in DL coral) 225/135#

2) KB Swing 55/35#

3) Dips

4) Wall Balls 20/14#

5) Push-Ups

6) Muscle Snatch 95/55#

7) Sit-ups

8) Burpees
:20 seconds at each station. You have :10 seconds to rotate.

Score is total reps

If you choose at the end. Rest 5 minutes and do it again.

B: Metcon (AMRAP – Reps)

Eight Stations with TABATA Song

1) Dead Lift (Set up multiple weights in DL coral) 225/135#

2) KB Swing 55/35#

3) Dips

4) Wall Balls 20/14#

5) Push-Ups

6) Muscle Snatch 95/55#

7) Sit-ups

8) Burpees

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

Strength

Shoulder Press (5-3-3-2-2-1-1-5)

Metcon

Metcon (Time)

3 Round for time

250M Row

10 alternating Pistol Squats

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Matt Chan (No Measure)

– 25 Jumping Jacks hands touch behind

– 10 Jumping jacks forward and back

– 4 each side Lunge, elbow to ankle point

– 6 each side Single leg lateral lunge (push knee out)

– 10 swings Bend at hips and twist

– wide stance walk palms, push ups, walk hands back (5-4-3-2-1 reps)

– arm circles (small, medium, large)

– wring the arms out

Skills

Front Squat

Metcon

Metcon (7 Rounds for weight)

E2MO2M Complete the following:

0 – 2:00 – 3 Front Squats

2:00 – 4:00 = 3 Front Squats (increase weight)

4:00 – 6:00 = 2 Front Squats (increase weight)

6:00 – 8:00 = 1 Front Squat (increase weight)

8:00 – 10:00 = 1 Front Squat (increase weight)

10:00 – 12:00 = 5 Front Squats with weight used 4-6 min

12:00 – 14:00 = Max Front Squats with original weight
Note number of reps completed during last set along with the weight for each round

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Rowing Warm Up (No Measure)

500M Row

20M Toy Solider

20M Elbow to ankle

20M Bear Crawl

20M Reverse lunges

10 PVC Pull overs

10 Overhead squats

10 Push-ups

10 Sit-ups

5 Chin ups

5 pull ups

10 Hollow Rock

Skills

Good Mornings

Metcon

Metcon (AMRAP – Rounds)

AMRAP 21:00

500M Row

12 one arm KB C&J 55/35/25

12 T2B

12 Goblet Squats 55/35/25

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Coaches Choice (No Measure)

Metcon

Lee (Time)

Five rounds for time of:

Run 400 meters

1 Deadlift, 345#

3 Cleans, 185#

5 Push Jerks, 185#

3 Muscle-ups

1 Rope climb, 15 ft.
In honor of U.S. Army Staff Sergeant Dick Alson Lee Jr., 31, of Orange Park, Florida, died on April 26, 2012
To learn more about Lee click here
Women’s RX

Deadlift 205#

Cleans 95#

Push Jerk 95#

*Scale Muscle Up’s with jumping MU

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm-up (No Measure)

500M Row

20M Elbow to ankle

20M Toy solider

15 PVC Pull-overs

10 Push Ups

3 x :20 – :30 plank hold in push-up position

Hanging partner stretch

10 Push-ups

5 Pull-ups

Skills

Squat Clean

Metcon

Klepto (Time)

4 Rounds for time of:

27 Box Jumps, 24″

20 Burpees

11 Squat Cleans, 145#
In honor of U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, died on April 27, 2011
To learn more about Klepto click here
Changing RX weight to the following:

Men = 135#

Women = 85#

Cool Down

Shoulder and chest mobility