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

Metcon

Metcon (Time)

“Devil of Ramadi V2”

4 rounds for time with a partner

8 man makers 50/25#/plank hold

20 deadlifts 275/205#/wall sit

24 dumbbell one-arm thrusters 50/35#/Sicssor kicks

Cash out:

200 double unders/row

While one partner starts the movement, the other partner performs pairing movement. (Partner A starts man makers partner B holds plank) once man makers are completed start deadlifts, and so on. Workout is for time.

The Cell Gym CrossFit Superstition – Powerlifting

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Weightlifting

Bench Press (2 x 20 +5lbs from previous)

Outlaw Wide Bench Press (1 x 3 +5lbs from previous)

Close Grip Bench Press (3 x 3 +5lbs from previous)

Bent Over Row (9 x 3 Choose weight)

Banded Face Pull (3 x 20 Shoot for UNBROKEN sets)

The Cell Gym CrossFit Superstition – Powerlifting

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Weightlifting

Sumo Box Squat (6 x 2 @60%)

Sumo Deadlift (6 x 1 progressive)

Deadlift (3 x 1 progressve)

Snatch Grip Back Extension (3 x 6 Choose Weight)

Banded Leg Curl (100 reps w/load)

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)

Mini “R.J.”

5 RFT

1 Rope Climb

29 back squat 95/65#

10 ft farmer carry

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm Up 3 (No Measure)

3 Rounds NFT of:

16 Dumbbell Thrusters

12 Ring Rows

200m Jog

Skills

Metcon (No Measure)

4 rounds NFT

8+8 pistol

30 sec handstand hold

10 kipping swings

Metcon

Metcon (Time)

5 rounds

15 hspu

50 double unders

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

Weightlifting

Deadlift (3.3.3.3.3)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

25 ft. walking lunges with plate overhead 45/25#

8 burpees

25 ft. walking lunges with plate

8 pull-ups

(walking lunges counts as 1 rep)

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Snatch warmup (No Measure)

Run 400m

10 pvc pullovers

10 presses with bar or pvc behind the neck in snatch grip

10 overhead squats

10 snatch balance

10 snatch pulls

10 high pulls

10 muscle snatch

10 power snatch

10 full snatch

stretch

Metcon

Metcon (Weight)

10 min EMOM

2 power snatch 65% of 1RM
Rest 3-5 min before you begin next metcon

Metcon

Metcon (Weight)

10 min EMOM

2 full snatch 75% of 1 RM

Challenge

Max situps in 2 min (AMRAP – Reps)

max situps in 2 min

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

Weightlifting

Front Squat (5@75%, 1@80%, 5@75%, 1@85%, 5@75%, 1@90%)

Metcon

Metcon (Time)

For Time

1 round kelly

{run 400m, 30 box jumps, 30 wall balls 20/14}

1 round helen

{run 400m, 21 KB swings 55/35, 12 pull-ups}

1 round Kelly

{run 400m, 30 box jumps, 30 wall balls 20/14}

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Shoulder Press Warm up (No Measure)

400m run

20m toy soldier

20m bear crawl

20m inch worm

20m elbow to ankle

10 pvc pullovers

5 pullups

5 chin ups

10 pushups

10 situps

Weightlifting

Push Press (3.3.3.3.3 getting heavier)

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm-Up 8 (No Measure)

500M Row

Skip 40M

Bear Crawl 40M

Toy Solider 40M

10 Behind head shoulder press (bar)

10 Overhead Squats

Metcon

Metcon (Time)

A 0:00-20:00

400m run*

30 thrusters 115/80

400m run*

B 20:00-40:00

4 rounds

21 wallballs 20/14

15 toes to bar

9 HSPU

Start the clock complete part A before 20:00 on the clock when Clock hits 20:00 begin part B, score is the time the clock says when you finish part B.

*if raining, 500m row instead