The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm Up 5 (No Measure)

3 Rounds NFT of:

20 Kettlebell Swings (face level)

10 Overhead Walking Lunges (using bumper plates)

5 Pull-Ups

Skills

Kettle bell swing

Metcon

Metcon (Time)

3 Rounds for time:

5 front squats 175#/95#

18 pullups

5 Deadlifts 225/135

18 toes to bar

5 push jerks 175/95#

18 hand release pushups
Use one bar and pull from the floor. Happy Monday

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm Up 3 (No Measure)

3 Rounds NFT of:

16 Dumbbell Thrusters

12 Ring Rows

200m Jog

Metcon

Metcon (Time)

5 Rounds for time:

400M medball run 20/12#

15 wall balls

200M skip

15 push-ups

15 sit-ups

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

CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

CrossFit Games Open 16.1 Scaled (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Bar Facing Burpees

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Jumping Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

CrossFit Games Open 16.1 Masters 55+ (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Overhead Walking Lunge, 65# / 45#

8 Bar Facing Burpees

25 Ft. Overhead Walking Lunge, 65# / 45#

8 Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

CrossFit Games Open 16.1 Masters Scaled 55+ (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Front Rack Walking Lunge

8 Bar Facing Burpees

25 Ft. Front Rack Walking Lunge

8 Jumping Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

CrossFit Games Open 16.1 Teens (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Overhead Walking Lunge, 65# / 45#

8 Bar Facing Burpees

25 Ft. Overhead Walking Lunge, 65# / 45#

8 Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

CrossFit Games Open 16.1 Teens Scaled (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Bar Facing Burpees

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Jumping Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

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

Metcon (AMRAP – Rounds)

E2MO2M for 30 minutes

15 air squats

5 hang power cleans 115/65#
Record # of rounds you completed. There are 15 total. You should keep a steady pace and leave yourself plenty of rest. This is a high volume workout not a lung burner.

The Cell Gym CrossFit Superstition – Powerlifting

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Bench Press (2 x 20 +5-10lbs from Last Week)

Outlaw Wide Bench Press (1 x 3 +5lbs from Last Week)

Close Grip Bench Press (1 x 20 Choose Weight)

Laying Tricep Extensions (3 x 5 Progressive)

Roll Backs (3 x 7 Reps)

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm Up 2 (No Measure)

3 Rounds NFT of:

:20 Static or Rocking Hollow Hold

10e Reverse Lunges (optional to add a little load with DBs or Plate)

3-5 Pull-Ups or Chin-Ups with a :02 hold at the top

Metcon

Metcon (Time)

Three rounds for time

1k row

800m run

The Cell Gym CrossFit Superstition – Powerlifting

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Sumo Box Squat (3 x 2 @ 70% 1RM BS)

Outlaw Wide Bench Press (9 x 1 Start @68% and Build Each Set)

*Sumo Pull Deadlift

Deadlift (3 x 1 Choose Your Weight)

Hamstring Curls (100 Reps in as few sets as possible)

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)

Skills

Dumbbell Snatch

Metcon

Metcon (Time)

5 rounds of:

12 dumbbell snatches

9 bench presses

6 bar muscle-ups

Post time and loads used to comments.
http://youtu.be/FY2jIlaFN44

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 Balance

https://www.youtube.com/watch?v=6Kcend-O21w

Metcon

Snatch Balance (1-1-1-1-1-1-1)

Make sure you change the sets to record your heaviest(s). You may also record all lifts in the comments

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Coaches Choice (No Measure)

Metcon

Metcon (Time)

21 Squats

15 Chest to bar pull-ups

21 Sit Ups

9 Burpee 3 Ways (Burpee, Pull-up, knees to elbows)

200M Run

15 Dumbbell squat cleans 50/20#

21 Push Ups

15 Overhead Lunges 45/25# (each leg)

9 Burpees 3 Ways

400M Run

15 Pull Ups

21 Plate Overhead Squats 45/25#

21 Butterfly Sit Ups

3 Minute Rest

600M Run

21 Squats

15 Chest to bar pull ups

21 Sit ups

9 Burpees 3 ways

400M Run

15 Dumbbell squat cleans 50/20#

15 Push Ups

15 Overhead Lunges 45/25#

9 Burpees 3 Ways

200M Run

9 Pull Ups

9 Plate Overhead Squats 45/25#

15 Butterfly Sit Ups