The Cell Gym CrossFit Superstition – WOD

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Warm-up

Metcon (No Measure)

Set up two cones about 50’ apart, and have the group jog around the cones in a large circle. Start with a slow, easy paced jog.

Light Jog + Walking Quad Stretch

Light Jog + Soldier Kicks (straight leg to opposite hand)

Light Jog + Side Lunges, pivoting on lead foot

Light Jog + Walking Samson Stretch

Light Jog + Walking Cradle Stretch

Finish by alternating between the below movements, 10 seconds at each:

Light Jog + Side Shuffle facing in

Light Jog + Side Shuffle facing out

Light Jog + Butt Kickers

Light Jog + High Knees

Skills

Drill #1 – 1st Pull

5 Snatch Grip Deadlifts (mid-shin to top of knees)

Drill #2 – High Pull

5 Hang High Pulls + 5 High Pulls

Drill #3 – Power Catch Position

Drill #4 – Full Power Snatch

6 Full Repetitions, combining the three previous drills together.

3 From the Hang Position, 3 From the Floor.

Metcon

Metcon (Time)

“Randy’s on the Run”

5 Rounds:

400 Meter Run

15 Power Snatches (75/55)