The Cell Gym CrossFit Superstition – Powerlifting

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Weightlifting

Pin Press (7 Minutes to est 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 +5lbs from previous lift)

Double Pause Bench Press (2 x 2 +5lbs from previous)

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

Close Grip Bench Press (3 x 5 +5lbs from previous)

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 Max Effort)