The Cell Gym CrossFit Superstition – WOD

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Warm-up

Cell Warm Up (No Measure)

400M Run (200 Skip / 200 run)

15 Squats

15 Push-Ups

15 Sit-Ups

10 PVC Pull-Overs

20M Bear Crawl

10 Speed toe touches

Partner Hang Stretch

Skills

SDHP

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 7 minutes of:

10 sumo deadlift high pulls

10 push presses

Men: 135 lb.

Women: 95 lb.

Scroll for scaling options.
Scaling

This weightlifting couplet is quick and metabolically demanding. The load should be relatively light, allowing you to move fast and take limited breaks. Consider reducing the reps if one round takes you longer than 1 minute.

Men: 75 lb.

Women: 55 lb.

Challenge

Max KB Swings (2 attempts for max reps)

Max Unbroken KB Swings 55/35#

*KB must come above your eyebrows

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm-up 9 (No Measure)

3min Row

40M skip

40M Toy Solider

40M 1 leg floor touch

40M bear crawl

5 chin ups

5 pull-ups

1 min couch stretch

Metcon

Metcon (Time)

For time:

In teams of two.

Row 2,000 meters

100 wall-ball shots

20 chest 2 bar pull-ups (RX+ muscle-ups)

Men: 20-lb. ball

Women: 14-lb. ball

One person works at a time.

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm-Up 7 (No Measure)

400M Run or 500M Row

Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)

10 Good Morings with PVC or light bar

10 Squats facing wall

10 Sit-ups

10 Push-ups

10 Kipping Swings

10 Pull-ups

10 Ring Dips (Do negetives if you can’t do them)

Skills

power snatch

Metcon

Metcon (Time)

10 rounds for time of:

1 power snatch

3 overhead squats

Men: 185 lb.

Women: 125 lb.
Scaling

This workout contains a high volume of weightlifting at a moderately heavy load. Reduce the weight but try to perform the prescribed reps. Today’s workout offers a good opportunity to focus on mechanics in your snatch and overhead squat.

Beginner Option

10 rounds for time of:

1 power snatch

3 overhead squats

Men: 75 lb.

Women: 55 lb.

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm-up 9 (No Measure)

3min Row

40M skip

40M Toy Solider

40M 1 leg floor touch

40M bear crawl

5 chin ups

5 pull-ups

1 min couch stretch

Metcon

Bell (Time)

3 Rounds for time of:

21 Deadlifts, 185#

15 Pull-ups

9 Front Squats, 185#
In honor of Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, died January 5, 2012
To learn more about Bell click here

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm-Up 7 (No Measure)

400M Run or 500M Row

Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)

10 Good Morings with PVC or light bar

10 Squats facing wall

10 Sit-ups

10 Push-ups

10 Kipping Swings

10 Pull-ups

10 Ring Dips (Do negetives if you can’t do them)

Metcon

Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row

Crossfit Games Open 18.1 Masters (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-Bar

10 Dumbbell Hang C&J 35/20 lb

14/12-Cal Row

Crossfit Games Open 18.1 Teens (Ages 14-15) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-Bar

10 Dumbbell Hang C&J 35/20 lb

14/12-Cal Row

Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Hanging Knee Raises

10 Dumbbell Hang C&J 35/20 lb

14/12-Cal Row

Crossfit Games Open 18.1 Masters Scaled (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Sit-ups

10 Dumbbell Hang C&J 20/10 lb

14/12-Cal Row

Crossfit Games Open 18.1 Teens Scaled (Ages 14-15) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Hanging Knee Raises

10 Dumbbell Hang C&J 20/10 lb

14/12-Cal Row

The Cell Gym CrossFit Superstition – Powerlifting

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Weightlifting

Bench Press (1 x 20 )

Outlaw Wide Bench Press (1 x 3 +5-10lbs from last week)

Close Grip Bench Press (1 x 20)

Banded Face Pull (3 x 20)

The Cell Gym CrossFit Superstition – WOD

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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

Option 1

5k Row (Time)

Max Effort 5k Row
For those who will be competing in the Open Friday.

Option 2

Metcon (Time)

5 rounds

500m row

10 ring dips

10 situps

10 kb swings 55/35

10 box jumps 24/20

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Matt Chan (No Measure)

– 25 Jumping Jacks hands touch behind

– 10 Jumping jacks forward and back

– 4 each side Lunge, elbow to ankle point

– 6 each side Single leg lateral lunge (push knee out)

– 10 swings Bend at hips and twist

– wide stance walk palms, push ups, walk hands back (5-4-3-2-1 reps)

– arm circles (small, medium, large)

– wring the arms out

Weightlifting

Shoulder Press

5@60%

4@70%

3@80%

2@90%

1@95%

1@95%

Metcon

Metcon (No Measure)

8 rounds

200m run

90 sec rest

Goal is to come in under 1:15 per 200m run.

Scaling option

5 rounds

200m run

90 sec rest

The Cell Gym CrossFit Superstition – Powerlifting

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Weightlifting

Sumo Box Squat (6 x 2 @ 50% 1RM + Green Bands)

Sumo Deadlift (6 x 1 Progressive)

Deadlift (3 x 1 Linear)

Free Squat (1 x 3 @65%)

Note What style Back Squat you did.

Free Squat (1x 2 @73%)

Note What style Back Squat you did.

Free Squat (1 x 1 @80%)

Note What style Back Squat you did.

Snatch Grip Back Extension (3 x 6 Choose Weight)

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm Up 2 (No Measure)

3 Rounds NFT of:

:20 Static or Rocking Hollow Hold

10e Reverse Lunges (optional to add a little load with DBs or Plate)

3-5 Pull-Ups or Chin-Ups with a :02 hold at the top

Metcon

Metcon (AMRAP – Rounds)

Havana

Complete as many rounds as possible in 25 minutes of:

150 double-unders

50 push-ups

15 power cleans

Men: 185 lb.

Women: 125 lb.

Scaling

Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout. Each exercise should require multiple sets to complete, but reduce the reps as needed so you can finish several rounds of the workout.

Intermediate Option

Complete as many rounds as possible in 25 minutes of:

100 double-unders

30 push-ups

10 power cleans

Men: 135 lb.

Women: 95 lb.

Beginner Option

Complete as many rounds as possible in 20 minutes of:

75 single-unders

20 knee push-ups

10 power cleans

Men: 75 lb.

Women: 55 lb.