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.
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