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

Skills

Clean and Jerk

Metcon

Metcon (Time)

5 rounds for time of:

400-meter run

7 L pull-ups

4 clean and jerks

Men: 185 lb.

Women: 125 lb.
Scaling

This workout should push your gymnastics skills and require you to lift heavy while metabolically taxed. Choose a more difficult pull-up option than you do when regular pull-ups are prescribed. Clean and jerk a load that is moderately heavy.

Intermediate Option

5 rounds for time of:

400-meter run

7 kip-up L pull-ups

4 clean and jerks

Men: 135 lb.

Women: 95 lb.

Beginner Option

5 rounds for time of:

200-meter run

7 jumping hanging knee-raises

4 clean and jerks

Men: 75 lb.

Women: 55 lb.