The Cell Gym CrossFit Superstition – WOD

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Warm-up

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

Metcon

Metcon (AMRAP – Rounds)

AMRAP 12 of:

3 snatches

6 clean and jerks

9 chest-to-bar pull-ups

54 double-unders

135/105#

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

Skills

Overhead Squat

Metcon

Jeremy (Time)

21-15-9

Overhead Squats, 95# / 65#

Burpees

Challenge

Kettlebell Swing (50 unbroken )

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)

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm-up (No Measure)

2 min shuttle runs (jog pace)

40M high knees

20 Squats

15 Down dog / up dog

15 floor wipers with PVC pipe

15 PVC Pull Overs

15 Sit Ups

Strength

Bench Press (15-15-15)

post heaviest and other sets in comments

Metcon

Metcon (Time)

4 Rounds for time:

5 Deadlifts 225/135#

10 Plate floor wipers 45/25# (each side)

15 supine ring rows Heels on 45# plate

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm Up 12.22.15 (No Measure)

500M Row

20M single leg floor touch

20M Elbow to ankle

20M Bum Kickers

10 down dog/ Up dog

10 Sit Ups

10 Squats

10 Kipping Swings

Strength

Drop Snatch (3-3-3-3-3)

Metcon

Metcon (AMRAP – Rounds)

AMRAP 15

5 Pull-Ups

10 Toes to Bar

15 Push-ups

The Cell Gym CrossFit Superstition – Powerlifting

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Weightlifting

Sumo Box Squat (4 x 2 @65%)

Sumo Deadlift (9 x 1 pro)

Deadlift (3 x 1 pro)

Dimel Deadlift (3 x 20 choose weight)

Deadlift Accessory

Glute Bridge (100 reps)

Posterior Chain Accessory

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Cell Warm Up (No Measure)

400M Run (200 Skip / 200 run)

15 Squats

15 Push-Ups

15 Sit-Ups

10 PVC Pull-Overs

20M Bear Crawl

10 Speed toe touches

Partner Hang Stretch

Strength

Front Squat (3-3-3-3-3)

Metcon

Metcon (Time)

3 RFT

20 Power Snatch 65/45#

20 Front Rack Lunge Steps 65/45#

20 Ab Mat Situps

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Rowing Warm Up (No Measure)

500M Row

20M Toy Solider

20M Elbow to ankle

20M Bear Crawl

20M Reverse lunges

10 PVC Pull overs

10 Overhead squats

10 Push-ups

10 Sit-ups

5 Chin ups

5 pull ups

10 Hollow Rock

Metcon

Metcon (Time)

4 Rounds for time:

10 Overhead squat 135/95#(RX+ 155#/105#)

20 Handstand push-ups

30 Calorie row

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm-up

Rowing Warm Up (No Measure)

500M Row

20M Toy Solider

20M Elbow to ankle

20M Bear Crawl

20M Reverse lunges

10 PVC Pull overs

10 Overhead squats

10 Push-ups

10 Sit-ups

5 Chin ups

5 pull ups

10 Hollow Rock

Skills

Power Snatch

Metcon

Metcon (Time)

From CrossFit.com

3 rounds for time of:

15-cal. row

12 power snatches, 95//65#

9 burpees

Challenge

Metcon (AMRAP – Reps)

50 KB Swings 55/35#

*Enter # completed unbroken

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm Up 5 (No Measure)

Run 400M and then

3 Rounds NFT of:

20 Kettlebell Swings (face level)

10 Overhead Walking Lunges (using bumper plates)

5 Pull-Ups

Skills

Metcon

Metcon (Time)

5 rounds for time of:

25 wall-ball shots, 20/14#

30 knees to elbows