The Cell Gym 05.31.16
The Cell Gym CrossFit Superstition – WOD
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 05.30.16
The Cell Gym CrossFit Superstition – WOD
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 05.28.16
The Cell Gym CrossFit Superstition – WOD
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 5.27.16
The Cell Gym CrossFit Superstition – WOD
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 05.26.16
The Cell Gym CrossFit Superstition – WOD
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
Powerlifting – W21 D2 – DE Upper
The Cell Gym CrossFit Superstition – Powerlifting
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 5.25.16
The Cell Gym CrossFit Superstition – WOD
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
Powerlifting – W21 D1 – DE UPPER
The Cell Gym CrossFit Superstition – Powerlifting
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 5.24.16
The Cell Gym CrossFit Superstition – WOD
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
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