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)
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)
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
7 Rounds
5 Deadlifts 225/135#
10 Wall Balls 20/14#
15 Push-Ups
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)
Coaches – Please spend some time coaching drop snatch
Work up tp heavy 1 rep. Shoot for 90-100%
AMRAP 15
Hand stand walk wall to past post
50 Double Unders
15 Pull-Ups
Handstand Walk modifications:
Bear Walk: https://youtu.be/jnwHyiBGPLY
Wall Handstand Taps:
https://youtu.be/hAxYkHNzr0U
Additional Modifications:
https://youtu.be/OrQtc2IaabU
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
Rest 3 min between A and B
AMRAP 7 min of:
6 Barbell lunges (bar starts from the ground and rests on your back while lunging) 95/65#
15 Pull- Ups
AMRAP 7 min of:
15 KB swings 55/35#
6 box jumps 24/20″
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
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)
Coaches Choice
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
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
“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
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
Bench
4 sets of 3 reps @ 80-90%
Dips
4 sets of 6 reps
(perform dips after each set of bench)
20 min EMOM
Odd: 6 HSPU
Even: 5 Power Cleans 115/75
500M Row
Skip 40M
Bear Crawl 40M
Toy Solider 40M
10 Behind head shoulder press (bar)
10 Overhead Squats
5-3-2-1-1-1
15 min Amrap
7 OH squats 95/65
10 floor wipers (2 is 1)
250m row (substitute 200m run)
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