The Cell Gym CrossFit Superstition – Powerlifting

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Weightlifting

Sumo Box Squat (Blue Bands – Find 1RM)

Sumo Deadlift (4 x 1 Progressive)

Deadlift (3 x 1 Progressive)

Glute-Ham Raises (3 x 4 Reps)

Snatch Grip Back Extension (3 x 3 Linear)

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)

Strength

Wendler Week #1

65% X 5

75% X 5

85% X 5+

* these % are 90% of 1RM

Shoulder Press (65% x 5 )

Shoulder Press (75% x 5)

Shoulder Press (85% x 5+)

Metcon

A: Metcon (Calories)

Option A: Murph Hangover

20min row slow and wasy.

If you have a heart rate monitor wear it and stay high green / low yellow

B: Metcon (AMRAP – Rounds)

EMOM for 10:00

3 overhead squats (95/65#) RX+ 135/ 85#

5 burpees

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Coaches Choice (No Measure)

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Coaches Choice (No Measure)

Metcon

Metcon (Time)

“Light” Sevens

7 Rounds

7 HSPU

7 Thrusters (95)

7 K2E

7 Deadlift (185)

7 Burpee

7 Swing (53)

7 Pull Up

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Grab a partner and a medball

10 ea.

wallball toss

chest pass

left toss

right toss

granny toss

Weightlifting

Bench Press (5@65%, 5@75%, 3@85%, 1+@95%)

Metcon

Compare to 12.15.14

Metcon (Time)

For Time

4 Rounds

20 KB swings 55/35

10 goblet squats 55/35

400 meter run

Cool Down

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm-up (No Measure)

Grab a partner and a medball

10 ea.

wallball toss

chest pass

left toss

right toss

granny toss

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of two:

AMRAP in 30:00

1K Row ( rotate as often as you like)

1 Pole to wall handstand walk (scale with HIGH pike bear crawl) * both members of team must complete

3 Muscle ups (scale with C2B pull-ups to dip, regular pull-up to dip, ring row to dip or negative dip) * both members of team must complete 3 reps

The Cell Gym CrossFit Superstition – Powerlifting

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Weightlifting

Pin Press (Establish 1RM)

Set up in the rack. Press out of the J Hooks to lock out and return bar to J Hooks. J Hooks should be set up so that you are performing half ROM.

Outlaw Wide Bench Press (1 x 6 Choose Weight)

Double Pause Bench Press (2 x 2 Choose Weight)

1 second hold in the bottom, 1 second hold halfway up.

Close Grip Bench Press (3 x 5 Choose Weight)

JM Press (3 x 8 Choose Weight)

Similar to a Skull Crusher. Elbows are lower and bar travels towards face. Once close to the face, press away. This is heavily a tricep press.

Laying Tricep Extensions (2 x 10 Choose Weight)

Dips (3 x 8 )

The Cell Gym CrossFit Superstition – WOD

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Warm-up

500 m row

20 m elbow to ankle

20 m lunges

20 m grab foot and kick out

20 m over hurdle

20 m bear crawl

Weightlifting

Front Squat

Front Squat

*Set 1 – 3 reps @ 65%

*Set 2 – 2 reps @ 75%

*Set 3 – 1 reps @ 80%

*Set 4 – 3 reps @ 85%

*Set 5 – 2 rep @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 3 reps @ as heavy as possible

Rest 2 minutes between sets.

Metcon

Metcon (2 Rounds for reps)

10 min EMOM; working for 30 sec each minute

minute 1- max Ring dips (in 30 sec)

minute 2- max alternating dumbbell snatch (in 30 sec)

Cool Down

The Cell Gym CrossFit Superstition – Powerlifting

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Weightlifting

Sumo Box Squat (4 x 2 @ 65%)

Sumo Deadlift (9 x 1 Choose Weight)

Deadlift (3 x 1 Choose Weight)

Dimel Deadlift (3 x 20 Choose Weight)

Deadlift Accessory

Glute Bridge (1 x 100 In as Few Sets as Possible)

Posterior Chain Accessory

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Shoulder Press Warm up (No Measure)

400m run

20m toy soldier

20m bear crawl

20m inch worm

20m elbow to ankle

10 pvc pullovers

5 pullups

5 chin ups

10 pushups

10 situps

Weightlifting

Metcon (Weight)

EMOM for 8 min

4 Back Squats

Metcon

Metcon (AMRAP – Rounds)

12 min EMOM

Box jumps 24/20 (10reps men/8 women)

pushups (10reps men/6 women)

Cool Down

400 m jog