The Cell Gym CrossFit Superstition – WOD

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Warm-up

(No Measure)

500M Row / 400M Run

Hip Mobility 2:00

10 Speed toe touches

15 Squats facing wall

15 Sit-ups

15 KB Deadlifts

Wendler

Wendler Week #3

75% X 5

85% X 3

95% X 1+

*Don’t forget the + on your last set!

Back Squat (75% X 5)

Back Squat (85% X 3)

Back Squat (95% X 1+)

Skills

Deadlift

Metcon

Back Squats 225/135#

Deadlifts 275/155#

PK (Time)

5 Rounds for time of:

10 Back Squats, 225#

10 Deadlifts, 275#

400m Sprint

Rest 2-Minutes
In Honor of U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013
To learn more about PK click here

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Coaches Choice (No Measure)

Metcon

Metcon (AMRAP – Rounds)

E3MO3M for 45:00

15 Squats

5 Strict Pull-Ups or Ring Rows

5 Box Jumps -(High)
If you have a heart rate monitor wear it. The goal is to stay in the 75 – 80% of your Max Heart-rate. This is a volume workout. You should not feel overly winded.

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

Wendler

Week #2

Using 90% of your 1RM as your training max

70% X 3

80% X 3

90% X 3+

*Don’t forget to change the reps of your last set if you complete more than 3 rep

Bench Press (70% X 3)

Bench Press (80% X 3)

Bench Press (90% X 3+)

Metcon

A: Metcon (AMRAP – Rounds and Reps)

Race II “He Said, She Said”

5 min AMRAP At the start of the race 1 male & 1 female (in the case of male/male duo both males) will run out to their lane. Partner 1 (the male) will perform 2 squat cleans followed by the partner 2 (the female or second male in the male/male duo) with 20 double unders*. This trade off will continue as partner 1 increases the number of squat clean reps by 2 and partner 2 does 20 double unders between squat clean sets. (For example: 2 SC, 20 DU, 4 SC, 20 DU, 6 SC, 20 DU, 8 SC, 20 DU, 10 SC, 20 DU…) Only ONE partner works at a time.

SPORT #155/ #115 *Double unders must be unbroken FITNESS/MASTERS #135/#75

B: Metcon (AMRAP – Rounds and Reps)

Race III  “She Said, He Said”

5 min AMRAP At the start of the race 1 male & 1 female (in the case of male/male duo both males) will run out to their marked area. Partner 2 (the feamle) will perform 2 squat cleans followed by the partner 1 (the male or first male in the male/male duo) with 20 double unders*. This trade off will continue as partner 2 increases the number of squat clean reps by 2 and partner 1 does 20 double unders between squat clean sets. (For example: 2 SC, 20 DU, 4 SC, 20 DU, 6 SC, 20 DU, 8 SC, 20 DU, 10 SC, 20 DU…) Only ONE partner works at a time.

SPORT #155/ #115 *Double Unders must be unbroken FITNESS/MASTERS #135/#75

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)

Metcon

Fight Gobble Bad

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

The Cell Gym CrossFit Superstition – WOD

home of CrossFit Superstition

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Warm-up

Warm-up (No Measure)

2 Rounds NFT of:

10 Dumbbell Thrusters

10 Ring Rows

200m Jog

3 Turkish Get-Up’s each side

Wendler

Week #2

Using 90% of your 1RM as your training max

70% X 3

80% X 3

90% X 3+

*Don’t forget to change the reps of your last set if you complete more than 3 reps

Deadlift (70% X 3)

Deadlift (80% X 3)

Deadlift (90% X 3+)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

12 KB Swings 55/35#

12 Goblet Squats

6 – 1 Arm KB Clean & Jerk (3 Each Side)

2 Turkish Get Up (One each side)

The Cell Gym CrossFit Superstition – WOD

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Warm-up

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Wendler

Week #2

Using 90% of your 1RM as your training max

70% X 3

80% X 3

90% X 3+

*Don’t forget to change the reps of your last set if you complete more than 3 reps

Back Squat (70% X 3)

Back Squat (80% X 3)

Back Squat (90% X 3+)

Metcon

Metcon (Time)

50 Push-Ups

50 Pull-Ups

Each time you break you must complete 20M Broad Jump

*You may partition the push-ups and pull-ups
Workout Ends with a 20M Broad Jump

The Cell Gym CrossFit Superstition – WOD

Home of CrossFit Superstition in Mesa, AZ

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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)

Wendler

Wendler

Week #2

Using 90% of your 1RM as your training max

70% X 3

80% X 3

90% X 3+

*Don’t forget to change the reps of your last set if you complete more than 3 reps

Shoulder Press (70% X 3)

Shoulder Press (80% X 3)

Shoulder Press (90% X 3+)

Metcon

Metcon (Weight)

For Load:

E2MO2M for 20 min complete

1 Snatch Grip Deadlift

1 Snatch

Followed by

2’s and 1’s of Kneeling snatch

*2’s are jumping to feet holding PVC or PVC on back . 1’s are completing the snatch with PVC from the knees or if you need more stimulus use a trainer bar or bar.

*Scale with various knees to standing version such as rock backs
Record your heaviest Snatch Grip Deadlift to Snatch Combo.

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

Metcon

Metcon (Time)

Teams of two complete for time:

1K Row

50 Box Jumps

50 Pull-Ups

50 Push-Ups

400M Run (Must be together)

40 Deadlifts

40 Box Jumps

40 Medball Sit-Ups

100 Double Unders

30 Wall Balls (20/14#)

30 Toes to Bar

30 Air Squats

The Cell Gym CrossFit Superstition – WOD

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Warm-up

run or row and then

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

Wendler

Wendler Make Up or 3 x 5 Weighted Pull-ups

Wendler Week #1

65% X 5

75% X 5

85% X 5+

*If you completed the last 4 week cycle of Wendler add up to 5 lbs on your upper body training max and 10 lbs on your lower body training max for this next 4 week cycle

Weighted Pull-ups (3 x 5)

Metcon

Metcon (Time)

21-18-15-12-9-6-3

Power Clean 95/45# (115#/65# RX+)

Burpee over Bar

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)

Wendler

Wendler Week #1

65% X 5

75% X 5

85% X 5+

*If you completed the last 4 week cycle of Wendler add up to 5 lbs on your upper body training max and 10 lbs on your lower body training max for this next 4 week cycle

Shoulder Press (65% X 5)

Shoulder Press (75% X 5)

Shoulder Press (85% X 5+)

Metcon

The intent of this workout is to get some good volume and go heavy

Metcon (Weight)

E2MO2M

3 Back Squats

*Start at 30% of your 1RM Add 10# every set until failure

*People will probably have to partner up you will use 5# plates one set and then 10# plates the next set

Record your 3RM and in the comments put the weight you started with