The Cell Gym CrossFit Superstition – WOD

Warm-up

Coaches Choice (No Measure)

Metcon

Metcon (Time)

For Time:

50 Box Jump Overs (24/20)

35 Hang Power Cleans (95/65)

20 SHSPU

35 Hang Power Cleans (95/65)

50 Box Jump Overs (24/20)

The Cell Gym CrossFit Superstition – WOD

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

Strength

Bench Press (3 x 5 @ 70%)

Metcon

Metcon (Time)

7 Rounds

5 Deadlifts 225/135#

10 Wall Balls 20/14#

15 Push-Ups

The Cell Gym CrossFit Superstition – WOD

Warm-up

Partner (No Measure)

500M Row

Partner med ball tosses

– 10 right

– 10 left

– 10 overhead

30 Med ball sit ups

50 squats ( as a team)

40 Push ups (as a team)

30 Pull ups (as a team)

Strength

Coaches – Please spend some time coaching drop snatch

Drop Snatch (3-3-3-2-2-1)

Work up tp heavy 1 rep. Shoot for 90-100%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

Hand stand walk wall to past post

50 Double Unders

15 Pull-Ups
Handstand Walk modifications:

Additional Modifications:

https://youtu.be/OrQtc2IaabU

The Cell Gym CrossFit Superstition – WOD

Warm-up

Warm-up (No Measure)

400M Run

15 squats

15 push ups

15 Sit Ups

15 PVC pull-overs

5 overhead squats (3 count pause at bottom)

5 strict pull-ups

1 min couch stretch each side

Strength

Front Squat (5 x 2 @80%)

Metcon

Rest 3 min between A and B

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 7 min of:

6 Barbell lunges (bar starts from the ground and rests on your back while lunging) 95/65#

15 Pull- Ups

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 7 min of:

15 KB swings 55/35#

6 box jumps 24/20″

The Cell Gym CrossFit Superstition – WOD

Warm-up

warm up squat (No Measure)

500 m row

20m skip

20m elbow to ankle

20m bear crawl

20m lunges

10 pvc pullovers

10 overhead squats

5 pullups strict

5 dips

10 hollow body rock

30 sec couch stretch

Strength

Seated Floor Press (5-5-5-3-3)

Metcon

Metcon (Time)

4 Rounds for time:

400M Run

21 butterfly sit-ups

15 KB Swings 55/35#

9 one arm KB overhead squats (right arm rounds 1 and 3, left arm rounds 2 and 4)

The Cell Gym CrossFit Superstition – WOD

Warm-up

Coaches Choice

Metcon

Metcon (Time)

For Time

Teams of 2-3 (one working at a time)

2k row

50 ground to overhead 95/65

40 burpees

50 power cleans 115/75

40 burpees

50 deadlifts 205/125

40 burpees

50 wallballs 20/14

40 burpees

2k row

RX+ 135/95, 185/115, 275/205

RX as written

SP: 65/35, 95/45, 145/75

45 min time cap

The Cell Gym CrossFit Superstition – WOD

Warm-up

warm up squat (No Measure)

500 m row

20m skip

20m elbow to ankle

20m bear crawl

20m lunges

10 pvc pullovers

10 overhead squats

5 pullups strict

5 dips

10 hollow body rock

30 sec couch stretch

Metcon

Metcon (Time)

“12 Days of Christmas”

Just like the Christmas carol you complete the next movement and repeat all of the previous movements.

1 Handstand

2 Box Jumps 30″/24″

3 Dumbbell Squat Clean (Heavy)

4 KB Swings 55/35#

5 Push-ups

6 Double Unders

7 Deadlifts 185/95#

8 Russian Lunges

9 Toes to Bar

10 Hand release push ups

11 Burpees

12 Man Makers

The Cell Gym CrossFit Superstition – Powerlifting

Weightlifting

Bench Press (2 x 20 +5lbs from previous)

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

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

Bent Over Row (9 x 3 Choose weight)

Banded Face Pull (3 x 20 Shoot for UNBROKEN sets)

The Cell Gym CrossFit Superstition – WOD

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

Weightlifting

Bench and Dips

Bench

4 sets of 3 reps @ 80-90%

Dips

4 sets of 6 reps

(perform dips after each set of bench)

Metcon

Metcon (AMRAP – Rounds)

20 min EMOM

Odd: 6 HSPU

Even: 5 Power Cleans 115/75

The Cell Gym CrossFit Superstition – WOD

Warm-up

Warm-Up 8 (No Measure)

500M Row

Skip 40M

Bear Crawl 40M

Toy Solider 40M

10 Behind head shoulder press (bar)

10 Overhead Squats

Weightlifting

Front Squat

5-3-2-1-1-1

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min Amrap

7 OH squats 95/65

10 floor wipers (2 is 1)

250m row (substitute 200m run)