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

Strength

Snatch (10 min EMOM 2 rep getting heavier starting at 60%)

Strength

Back Squat (5.4.3.2.2.2.1.1)

Challenge

2 Min Max KB Swing (AMRAP – Reps)

55/35

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

Bench Press (5.4.3.3.2.2)

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

15 min AMRAP

200m Run

10 KB DL 70/55

6 DB Push Press 30/20

15 Situps

Metcon (AMRAP – Rounds and Reps)

SPORT

15 min AMRAP

200m run

10 deadlifts 95/65

6 HSPU

15 situps

The Cell Gym CrossFit Superstition – Powerlifting

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Weightlifting

Sumo Box Squat (Blue Bands – Find 1RM)

Sumo Deadlift (4 x 1 Progressive)

Deadlift (3 x 1 Progressive)

Glute-Ham Raises (3 x 4 Reps)

Snatch Grip Back Extension (3 x 3 Linear)

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 glute kickback

10 supermans

stretch

Strength

Deadlift (5.3.2.2.2.2)

getting heavier

Metcon

Metcon (Time)

LIFE and SPORT

2.4.6.8.10.12

hand release pushups

wallballs 20/12

pull-ups

Sumo deadlift high pull 65/45

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm Up 1 (No Measure)

3 Rounds NFT of:

10 pause back squat with pvc (3 sec pause)

5-10 Push-Ups

8 Ring Rows

Mobility:

30 sec samsun stretch ea

30 sec scorpion stretch

Core: 3x

20 hollow body

30 sec plank

Strength

Front Squat (10 min EMOM 3@80-85%)

Metcon

Metcon (Time)

LIFE

3 Rounds

500m Row

10 DB Power Clean 30/20

8 Box Jump 24/20

Metcon (Time)

SPORT

3 Rounds

500m Row

10 BB Power Clean 95/65

8 Box Jumps 30/24

The Cell Gym CrossFit Superstition – Powerlifting

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Weightlifting

Bench Press (2 x 10 Heavy as Possible)

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 (1 x 20 Choose Weight)

Bent Over Row (9 x 3 Linear)

Push-ups (1 x 50)

Banded Tricep Extensions (1 x 50)

Banded Face Pull (1 x 50)

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

Shoulder Press (2.2.2.2 @ 90%)

Metcon

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Partner (No Measure)

500M Row

Partner med ball tosses

– 10 right

– 10 left

– 10 overhead

30 Med ball sit ups

50 squats ( as a team)

40 Push ups (as a team)

30 Pull ups (as a team)

Metcon

Metcon (Time)

Partner wod, For Time:

One partner works at a time:

1000m row

100 double unders

100 wallballs 20/14

100 kb swings 55/35

100 situps

100 box jumps 24/20

100 pushups

100 barbel walking lunges 95/65 (from the floor)

1000m 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

Back Squat (3.3.3.3 getting heavier)

Metcon

Metcon (Time)

LIFE

4 rounds

500m row

8 power snatch 75/45

10 KB Deadlift 70/55

40m farmer walk 55/35

Metcon (Time)

SPORT

4 Rounds

500m row

8 power snatch 95/65

10 deadlift 185/115

40m farmer walk 70/55

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Coaches Choice (No Measure)

Metcon

Metcon (Time)

Thanksgiving Sampler for Time:

5 Rounds

5 Pullups

10 Pushups

15 air squats

then :

4 Rounds

8 HSPU

15 KB Swings 55/35

Then:

3 Rounds of:

15 Box Jumps 24/20

15 Knees to Elbow

Then:

2 Rounds of:

20 Wallballs 20/12

30 Situps

Then:

1 Round

50 Burpees