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

DB Shoulder press.

Metcon

Crossfit.com is trying to get us ready for the open where we will see lots of DB again this year. Dumbbells are great to use because it forces you to engage your core as well as other stabilizer muscles to keep your balance and manage the instability caused by the dumbbells.

Metcon (Time)

7 rounds for time of:

14 dumbbell deadlifts

14 alternating dumbbell shoulder presses (7 each side)

Men: 50-lb. dumbbells

Women: 35-lb. dumbbells

*If we don’t have the exact DB weights just get close.
Scaling

This couplet contains a large volume of two light weightlifting movements. Reduce the rounds and/or reps to an amount that is manageable. When choosing a load, remember the legs do not assist the arms in the press, and dumbbell deadlifts require greater range of motion than barbell deadlifts.

Intermediate Option

7 rounds for time of:

14 dumbbell deadlifts

14 alternating dumbbell shoulder presses

Men: 35-lb. dumbbells

Women: 20-lb. dumbbells

Beginner Option

5 rounds for time of:

10 dumbbell deadlifts

10 alternating dumbbell shoulder presses

Men: 20-lb. dumbbells

Women: 10-lb. dumbbells

Challenge

800m Row (Time)

Max Effort 800m Row