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 (AMRAP – Rounds)

LIFE

20 min EMOM

even – 4 overhead squats 85/55

odd- 10 box jumps 20/15″

Metcon (Weight)

SPORT

20 min EMOM

even- 2 snatch @70%

odd- 10 box jump 24/20

Challenge

Max situps in 2 min (AMRAP – Reps)

max situps in 2 min

The Cell Gym CrossFit Superstition – Powerlifting

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Weightlifting

Bench Press (1 x 20 Choose Weight)

Outlaw Wide Bench Press (1 x 3 Choose Weight)

Double Pause Bench Press (2 x 2 Choose Weight)

1 second hold in the bottom, 1 second hold halfway up.

Close Grip Bench Press (2 x 5 Choose Weight)

Bent Over Row (9 x 3 Choose Weight)

Laying Tricep Extensions (3 x 8 Supersets)

Banded Tricep Extensions (3 x 20 Supersets)

Dips (AMRAP Supersets)

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

10+10 side lunge

Core: 3x

40 sec plank

rest 20 sec

Strength

Back Squat (3.3.2.2.2)

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

20 min AMRAP

16 DB walking lunges 30/20

10 DB push press 50/25

400 m run

Metcon (AMRAP – Rounds and Reps)

SPORT

20 min AMRAP

16 back rack walking lunges 95/65

8 HSPU

400m Run
weight taken from the floor.

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm Up 5 (No Measure)

Run 400M and then

3 Rounds NFT of:

20 Kettlebell Swings (face level)

10 Overhead Walking Lunges (using bumper plates)

5 Pull-Ups

Strength

Weighted Pull-ups (4.3.2.1)

Pendlay Row (4.3.2.1)

Metcon

Metcon (Time)

LIFE

10.8.6.4.2

thrusters 65/45

seated pulldown

ring rows

Metcon (Time)

SPORT

10.8.6.4.2

Thruster 95/65

Pullups

1 rope climb between sets

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm Up 3 (No Measure)

2 Rounds NFT of:

16 Dumbbell Thrusters

12 Ring Rows

200m Jog

Core: 2 x

45 sec plank

30 hollow body rock

20 russian twists

Mobility:

10 pvc pullovers

forearm stretch on floor

Strength

Deadlift (3.3.3.3)

all 4 sets should be around 70-75%

Single Leg RDL (4 sets of 8 ea leg)

with dumbbell or kb
complete one set immediately after a set of deadlift.

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

6 min AMRAP

5 burpee jump to bar and touch

5 stationary dips

40 single unders
Rest 3 min

THEN:

Metcon (AMRAP – Rounds and Reps)

LIFE

6 min AMRAP

5 burpees jump to bar and touch

5 stationary dips

40 single unders

Metcon (AMRAP – Rounds and Reps)

SPORT

6 min AMRAP

5 burpee pullups

5 ring dips

20 double unders
Rest 3 min

THEN:

Metcon (AMRAP – Rounds and Reps)

SPORT

6 min AMRAP

5 burpee pullups

5 ring dips

20 double unders

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Shoulder Press Warm up (No Measure)

200m run

20m bear crawl

5+5 quick scorpion (not too quick just hold 3-5 sec each side)

10 pvc pullovers

30 hollow body rock

15 kipping swings

10 situps

45 sec plank

Strength

Push Press (5.5.5 )

complete all @ 75% effort.

Push Jerk (3.3.3)

complete all at 10-20% above pushpress.

Metcon

Metcon (Time)

LIFE

5 rounds for time:

500m Row

10 DB Power Clean 30/20

10 shoulder press 65/35

Metcon (Time)

SPORT

5 Rounds for time:

400m Run

5 Power Clean 115/75

10 Single arm kettle bell shoulder press (5 ea. arm)

The Cell Gym CrossFit Superstition – WOD

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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

Metcon

Metcon (Time)

For Time:

10 Rounds:

5 Wall balls 20/14

3 Burpees

1 Deadlift 315/205

Immediately into:

10 Rounds

5 pull-ups

10 Pushups

15 air squats

Immediately into:

10 Rounds

5 wallballs 20/14

3 burpees

1 deadlift 315/205

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm Up 4 (No Measure)

3 Rounds NFT of:

Row 15 Calories

10-15 Push-ups

30 Hollow Rocks

8+8 reverse lunge

30 sec pigeon stretch

30 sec scorpion stretch

Strength

Snatch (10 min EMOM 2@65%)

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

15 min AMRAP

30 KB Swings 55/25

10 Box jumps 24/20

12 Ring Rows

Metcon (AMRAP – Rounds and Reps)

SPORT

15 min AMRAP

6 Deadlifts 225/155

8 box jumps 24/20

10 pull-ups

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Shoulder Press Warm up (No Measure)

400m run

20m bear crawl

20m inch worm

5+5 quick scorpion (not too quick just hold 3-5 sec each side)

10 pvc pullovers

5 pullups

5 chin ups

30 hollow body rock

15 kipping swings

10 situps

Strength

Shoulder Press (5.4.3.2.2.2.5)

try to do the last set of 5 around 80-90%

Metcon

Metcon (Time)

LIFE

21.15.9.6

Hang Power Snatch 65/45

60 single unders

Metcon (Time)

SPORT

21.15.9.6

Overhead Squats 95/65

30 double unders
weight comes from the floor.

The Cell Gym CrossFit Superstition – WOD

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Warm-up

leg warm up (No Measure)

500m row

20m lunges

20m elbow to ankle

10+10 side lunges

10 air squats (pause for 2 sec. at the bottom)

10+10 standing gluten kickback

10 supermans

stretch

Strength

Deadlift drop sets

4 times

Deadlift 2@80-85%

KB Deadlift 10 @ 55-70#

Complete second exercise immediately after the first. Then rest. Record last set of deadlift.

Metcon

Metcon (Time)

LIFE

5 rounds for time:

5+5 Single leg squat to box

10 banded tricep extensions

200m Run

Metcon (Time)

SPORT

5 rounds for time:

5+5 pistol squats

10 stationary dips

250m row