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.