The Cell Gym CrossFit Superstition – WOD

Warm-up

600M Run then

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

Clean & Jerk

Metcon

Metcon (Time)

For time:

50 Clean & Jerks, 135/95 lbs

75 Toes-to-bars

100 Row Calories

Complete with a partner, partitioning reps as needed. Finish each exercise before moving to the next.

The Cell Gym CrossFit Superstition – Powerlifting

Weightlifting

Bench Press (2 x 20 +5lbs)

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

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

Bent Over Row (9 x 3 Choose Weight – Linear)

Banded Face Pull (3 x 20)

The Cell Gym CrossFit Superstition – WOD

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

Skills

Sumo deadlift high pull

Metcon

Metcon (3 Rounds for reps)

3 Rounds for reps:

1 Minute box jumps, 24″(20″)

1 Minute Hang power clean, 95#(65#)

1 Minute lateral jumps (over barbell)

1 Minute sumo deadlift high pull, 95#(65#)

1 Minute calories on rower

1 Minute rest

The Cell Gym CrossFit Superstition – Powerlifting

Weightlifting

Sumo Box Squat (6 x 2 @60%)

Sumo Deadlift (6 x 1 Progressive)

Deadlift (3 x 1 Linear)

Snatch Grip Deadlift (3 x 6 Choose Weight – Linear)

Banded Leg Curl (1 x 100)

The Cell Gym CrossFit Superstition – WOD

Warm-up

Warm-up 9 (No Measure)

3min Row

40M skip

40M Toy Solider

40M 1 leg floor touch

40M bear crawl

5 chin ups

5 pull-ups

1 min couch stretch

Strength

Reverse Lunge (5 x 3 (each leg))

Reverse barbell lunge
Go Heavy

Metcon

Metcon (3 Rounds for time)

3 Rounds of 5 Rounds

15 Squats

10 Push-Ups

5 Strict Pull-ups

Rest 1 full minute between each of the 3 rounds.

The Cell Gym CrossFit Superstition – WOD

Warm-up

Running Warm-up (No Measure)

400M Run

20M Toy Solider

20M Bum Kickers

20M High Knees

20M Elbow to ankle

20M Inchworm

20M Bear Crawl

10 PVC Pull-overs

10 OHS

10 Sit-ups

5 Pull-ups

5 Chin-ups

1 min couch stretch each side

Metcon

3 min rest between A & B

A: Metcon (AMRAP – Reps)

AMRAP 7

Deadlifts @ 80% 1RM

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 7

5 Burpees

5 HSPU

Challenge

800m Run (Time)

Max Effort 800m Run

The Cell Gym CrossFit Superstition – WOD

Warm-up

Running Warm-up (No Measure)

400M Run

20M Toy Solider

20M Bum Kickers

20M High Knees

20M Elbow to ankle

20M Inchworm

20M Bear Crawl

10 PVC Pull-overs

10 OHS

10 Sit-ups

5 Pull-ups

5 Chin-ups

1 min couch stretch each side

Metcon

Metcon (Time)

ANGIE MEETS ANNIE’

Partner WOD for time. Break up the rounds of 200 as you like.

50 Double Unders per partner

200 Pullups

40 Double Unders per partner

200 Pushups

30 Double Unders per partner

200 Situps

20 Double Unders per partner

200 Squats

10 Double Unders per partner

The Cell Gym CrossFit Superstition – WOD

Warm-up

Warm-up 9 (No Measure)

3min Row

40M skip

40M Toy Solider

40M 1 leg floor touch

40M bear crawl

5 chin ups

5 pull-ups

1 min couch stretch

Metcon

Metcon (Time)

5 Rounds of

500m row

15 OHS 95/65#

The Cell Gym CrossFit Superstition – WOD

Warm-up

Running Warm-up (No Measure)

400M Run

20M Toy Solider

20M Bum Kickers

20M High Knees

20M Elbow to ankle

20M Inchworm

20M Bear Crawl

10 PVC Pull-overs

10 OHS

10 Sit-ups

5 Pull-ups

5 Chin-ups

1 min couch stretch each side

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

The Cell Gym CrossFit Superstition – Powerlifting

Weightlifting

Bench Press (Warm Up Reps – w/Bands)

Outlaw Wide Bench Press (1 x 6 w bands choose weight)

Double Pause Bench Press (2 x 2 w bands choose weight)

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

Laying Tricep Extensions (3 x 3 choose weight)

Banded Tricep Extensions (100 reps)