The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm-up (No Measure)

(0:00 – 10:00)

Partnering up on a rower, switching back and forth between:

:45 seconds slow row (feet on top of straps)

:45 seconds active spidermans

:30 seconds slow row

:30 seconds active samson

:20 seconds medium row

:20 seconds air squats

:15 seconds hard row

:15 seconds push-ups

then

“Barbell Warmup”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

(completed with empty barbell)

Mobility

Front Rack Stretch – 1:00

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Couch Stretch – 1:00 each side

Against a wall, have athletes get one knee as close to where the wall and floor meet as possible, stepping opposite leg out front for support. Raise chest tall and squeeze glute of leg that is on the wall.

Skills

(15:00 – 30:00)

Row

Burpees

4 Spidermans (2 each leg)

3 Frog Jumps

2 Burpees

2 Burpees over the Erg

Thrusters

With empty bar:

3 Front Squats

3 Push Press

rest

5 Thrusters

Metcon

Metcon (4 Rounds for reps)

“Freedom Trail”

AMRAP 3, Rest 3:00

21/15 Calorie Row

21 Erg Burpees

Max Thrusters (75/55)

AMRAP 3, Rest 3:00

18/12 Calorie Row

18 Erg Burpees

Max Thrusters (95/65)

AMRAP 3, Rest 3:00

15/10 Calorie Row

15 Erg Burpees

Max Thrusters (115/80)

AMRAP 3

12/8 Calorie Row

12 Erg Burpees

Max Thrusters (135/95)

Quick work/rest intervals today. Score is total thrusters. Making sure athletes pick the correct barbell weight and calories on the rower will ensure the proper stimulus for each AMRAP. Modifying overall rep scheme to 18-15-12-9 is an option. When fresh, athletes should be able to complete the below repetitions unbroken at each barbell: