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 (2 Rounds for time)

WOD: LIVING VS. ZOMBIES

3Rounds

10 Front Squat 95/65#

31 Double Unders

20 KB Swings 55/35#

rest 3 minutes

3 rounds

10 thrusters 95/65#

13 burpees

14 box jump overs 24/20#

* Two groups ( living and the zombies ) The Living will go 2 minutes ahead of zombies. If the zombies catch anyone in the living (beat or tie their score) then the one caught has to do 25 burpees. For the second WOD the living will become the zombies and the zombies the living.

The Cell Gym CrossFit Superstition – Powerlifting

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Weightlifting

Sumo Box Squat (4 x 2 @65%)

Sumo Deadlift (9 x 2 @68% increase each set if possible)

Deadlift (3 x 1 Choose Weight)

Kettlebll Box Squats (2 x 20 choose weight)

Holding a KB, Squat while on top of two boxes

Glute Bridge (100 reps)

Posterior Chain Accessory

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

Snatch Press

5.3.3.2.2

*getting heavier

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

12 min AMRAP

6+6 Alt. DB Snatch 50/30

12 Walking lunges with Plate over head 45/25

8 hanging knee raises

Metcon (AMRAP – Rounds and Reps)

SPORT

12 min AMRAP

6 Power Snatch 95/65

5 Overhead Squat 95/65

10 Toes to Bar

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

Back Squat (3@70%, 2@80%, 1@90%x4)

Metcon

Metcon (AMRAP – Rounds)

LIFE

20 min EMOM

Even: 15 Wallballs 20/12

Odd: 10 DB Push Press 30/20#

Metcon (AMRAP – Rounds)

SPORT

20 min EMOM

Even: 20 Wallballs 20/14

Odd: 5 HSPU

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

Metcon

Metcon (Time)

Teams of Two complete for time:

1K Row

50 Box Jumps 24/20

50 Pullups

50 Pushups

400m Run (must run together)

40 Deadlifts 185/155

40 Box jumps 24/20

40 Med-ball setups 20/14

100 Double Unders

30 Wall Balls 20/14

30 Toes to Bar

30 Air Squats

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

Strength

Shoulder Press (3×8 @ 60-70%)

Metcon

Metcon (Time)

LIFE

4 Rounds

8 DB Power Cleans 50/30

15 Ring Rows

100 Single Unders

Metcon (Time)

SPORT

4 Rounds

8 Power Cleans 95/65

10 Pullups

50 Double Unders

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

3 rounds

20sec hollow body hold

30 sec. bar hang

10 vups

Strength

Deadlift (3×10 @ 60-70%)

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

8 min AMRAP

15 DB Thrusters 30/20

8 burpees

Metcon (AMRAP – Rounds and Reps)

SPORT

8 min AMRAP

15 Thrusters 95/65

8 burpee over bar

The Cell Gym CrossFit Superstition – Powerlifting

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Weightlifting

Bench Press (2 x 20 reps +5lbs)

Outlaw Wide Bench Press (2 x 3 reps)

Temple Ballistic Bench (2 x 3 reps choose weight)

3 second count down….stop 1 inch above chest…hold for 1 second….explode up

Laying Tricep Extensions (3 x 8 Reps choose weight)

Push-ups (75 reps)

Banded Tricep Extensions (2 x 25 choose band)

Banded Face Pull (2 x 25 reps)

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

Strength

Push Press (5.3.2.2.2)

Metcon

Metcon (Time)

5 Rounds for time

25 Wallballs 20/12

15 pushups

250m Row

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

Bench Press (3×10 @ 60-70%)

Metcon

Metcon (Time)

LIFE

21.15.9

KB Deadlift 70/55

Box Jump 24/20

sit-ups

Metcon (Time)

SPORT

21.15.9

Deadlift 225/155

Box Jumps 30/24

Sit-ups