The Cell Gym CrossFit Superstition – WOD
Home of CrossFit Superstition in Mesa, AZ
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.
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