The Cell Gym CrossFit Superstition – WOD

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Warm-up

Cell Warm Up (No Measure)

3:00 jump rope

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)

343

Teams of 2, one person working at a time.

For time

100 deadlift 135/95

100 power cleans 95/65

100 ground to overhead 65/45

43 burpees

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

SPORT

BENCH

5@50%

4@60%

3@70%

3@80%

2@90%

1@95%

1@95%

LIFE

4 Rounds NFT

10 DB Bench (choose something challenging)

20 banded face pulls

*rest 30-60 sec per round

Metcon

Metcon (AMRAP – Rounds and Reps)

9 min AMRAP

250m Row

12 alternating DB snatch

6 burpees

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 (3.3.3.3.3)

start at 60% and finish around 80-85%

Metcon

Metcon (Time)

LIFE

6 Rounds

12 Ring Rows

8 Box jumps 24/18

15 KB Deadlift 70/55

Metcon (Time)

SPORT

6 Rounds

10 Pullups

8 box jumps 30/24

8 deadlift 225/155

The Cell Gym CrossFit Superstition – Powerlifting

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Weightlifting

Bench Press (8 X 2 @65% 1RM (No Bands))

Outlaw Wide Bench Press (3 x 3 @70% 3RM or heaviest wide grip pr)

Close Grip Bench Press (4 X 1 Build to Heavy Single HAP)

JM Press (4 X 8 Each Set Increase Weight.)

Similar to a Skull Crusher. Elbows are lower and bar travels towards face. Once close to the face, press away. This is heavily a tricep press.
Weight should be manageable and not difficult

Banded Pushdown (100 Reps in as few sets aa possible)

Attach Band to Pullup Bar. Grab band straps with each hand. Thumbs should be facing ceiling. Push band down and lock out triceps at bottom.

Push-ups (50 Reps in as few sets as possible)

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm-up (No Measure)

3:00 Jump Rope

10+10 Side lunges

15 air squats

8+8 samsun stretch

10 plank hands to elbow

10 pushups

3 rounds

30 sec plank

8+8 bird dog and twist

10 lemon squeezers

10 v ups

stretch

Metcon

Metcon (AMRAP – Rounds)

LIFE

30 min EMOM

1-20 KB swings 55/35

2-10 wallballs 20/12

3-5 DB Push Press 50/30

Metcon (AMRAP – Rounds)

SPORT

30 min EMOM

1- 20 kb swings 70/55

2-12 wallballs 20/14

3-5 HSPU

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Rowing Warm Up (No Measure)

500M Row

20M Toy Solider

20M Elbow to ankle

20M Bear Crawl

20M Reverse lunges

10 PVC Pull overs

10 Overhead squats

10 Push-ups

10 Sit-ups

5 Chin ups

5 pull ups

10 Hollow Rock

Strength

Front Squat (8@50%, 6@60%, 4@70%x2)

Metcon

Metcon (Time)

LIFE

10.9.8.7.6.5.4.3.2.1

DB Power Clean 50/30#

Air squats

Dips on box

Metcon (Time)

SPORT

10.9.8.7.6.5.4.3.2.1

BB Power Clean 95/65

Air Squats

Stationary Dips

The Cell Gym CrossFit Superstition – Powerlifting

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Weightlifting

Sumo Box Squat (10 Minites to Build to Heavy 1RM NO BANDS)

Sumo Deadlift (10 Minutes to Build to Heavy 1RM No Bands)

Deadlift (9 X 3 @ 50% For Speed. NO Touch N Go!)

The speed is on each pull.

Hamstring Curls (200 in as few sets as possible)

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

Shoulder Press

5@60%

4@70%

3@80%

2@90%

1@95%

1@95%

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

15 min AMRAP

10 DB Push Press 30/20#

20 DB walking lunges

400m Run

Metcon (AMRAP – Rounds and Reps)

SPORT

15 min AMRAP

10 Barbell Push Press 95/65

12 Overhead walking lunges 95/65

400m Run

(bar taken from the floor)

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Coaches Choice (No Measure)

Metcon

McGhee (AMRAP – Rounds and Reps)

30-Minute AMRAP of:

5 Deadlifts, 275#

13 Push-ups

9 Box Jumps, 24″
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
To learn more about McGhee click here

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Cell Warm Up (No Measure)

3:00 jump rope

15 Squats

15 Push-Ups

15 Sit-Ups

10 PVC Pull-Overs

20M Bear Crawl

10 Speed toe touches

Partner Hang Stretch

Strength

Push Jerk (3.3.3.3)

Getting Heavier

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

20 min AMRAP

10 KB Goblet Squats 55/35

10 Ring Rows

10 Burpees

Metcon (AMRAP – Rounds and Reps)

SPORT

20 min AMRAP

8 Front Squats 95/65 (from floor)

10 Pullups

12 Burpees