The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm Up (core rotation with band) (No Measure)

400m Run

Then:

2 Rounds NFT of:

20m elbow to ankle

8 Push-Ups

8 Ring Rows

10+10 Rotation with Band

Mobility:

30 sec pigeon stretch

10 pause back squat with pvc (3 sec pause)

Core: 2x

20 hollow body

30 sec plank

Strength

Bench Press (2@90% 4x)

SPORT

LIFE (record DB weight)

4 Rounds

10 DB Floor Press

10 pushups

Metcon

Metcon (AMRAP – Rounds)

LIFE

16 min EMOM

Even-8 Hanging knee raises + 3 burpees

Odd- 5 Thrusters 65/45

Metcon (AMRAP – Rounds)

SPORT

16 min EMOM

Even-6 T2B + 3 Burpees

Odd-5 Thrusters 95/65

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm-Up 7 (No Measure)

400M Run or 500M Row

Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)

10 Good Morings with PVC or light bar

10 Squats, descend slowly 3 counts, return to standing quickly

10 Sit-ups

10 Push-ups

10 Kipping Swings

5 negative pull-ups

10 banded face pulls

30 sec handstand hold (or accumulate 30 sec)

Strength

Back Squat (1@95% 4x)

SPORT

LIFE

4 Rounds

10 Back Squats to a box (light weight)

8 Wallballs 14/12
record weight of back squat

Metcon

Metcon (Time)

LIFE

4 Rounds

30 KB Swings 35/25

20 KB lunges 35/25 (hold bell by horns, in front of chest)

6+6 KB Shoulder Press 35/25

400m Run

Metcon (Time)

SPORT

4 Rounds

30 KB Swings 55/35

20 KB Lunges 55/35 (front position, hold horns)

6+6 KB Shoulder Press 55/35

400m Run

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Rowing Warm Up (No Measure)

500M Row

20M Toy Solider

20M Bear Crawl

10 PVC Pull overs

10 Overhead squats

10 Push-ups

10 Sit-ups

5 Chin ups

5 pull ups

10 Hollow Rock

Strength

Deadlift (1@95% – 4x)

SPORT

LIFE

5 ROUNDS

10 KB Deadlift (challenge yourself)

15+15 Banded ADDuctor (hold for 2 sec before releasing)

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

12 min AMRAP

10 DB Power Clean 30/20

10 jumping pullups

100 single unders

Metcon (AMRAP – Rounds and Reps)

SPORT

12 min AMRAP

8 power cleans 105/75

3 Bar Muscle Ups

35 Double Unders

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

Shoulder Press (1@95% 5x)

SPORT

LIFE (*record DB weight for presses)

4 rounds

10+10 seated DB single arm shoulder press

20 banded face pulls

Metcon

Metcon (Time)

LIFE

2.4.6.8.10.8.6.4.2

Back Squat 65/45 *from the rack

Dips on 2 boxes

Metcon (Time)

SPORT

2.4.6.8.10.8.6.4.2

Back Squat 95/65 *from the floor

Ring Dips

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Running Warm-up (No Measure)

400M Run

20M Toy Solider

20M Bum Kickers

20M High Knees

20M Elbow to ankle

20M Inchworm

20M Bear Crawl

10 PVC Pull-overs

10 OHS

10 Sit-ups

5 Pull-ups

5 Chin-ups

1 min couch stretch each side

Metcon

Metcon (Time)

For Time

21-15-9-3

Clean 95/65

Box jumps 24/20

Deadlift 185/135

HSPU

Begin each round with a 50 meter farmer carry 70/55

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

Metcon

Metcon (Time)

DECK OF CARDS (for time)

8 Stations

Double unders (scale 3x singles)

Pullups

Alt. Pistol (total number)

Medball Situps 20/14

Alt. DB Snatch 50/30 (total number)

Squat jump (below parallel and jump high)

Pushups

Rest (yes, this is a station)

Coach will shuffle deck with 2 jokers. Without looking, the coach will draw a card and athletes will perform the corresponding number at their current movement station. After everyone has completed the movement, they will rotate in the direction indicated by the coach. When Coach draws a joker everyone will perform 11 burpees. Workout is over after every card is drawn. Score is the time it took the entire class to complete the deck of cards.

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

Front Squat (1@95% 5x)

SPORT

LIFE (*record KB Weight)

5 Rounds

6 KB Front Squats

10 Walking lunges with plate overhead 25/10

Metcon

Metcon (Time)

SPORT

4 Rounds

8 Floor (bench) Press 95/65

10 Windshield wipers 95/65 (touch each side for one rep)

400m Run

Metcon (Time)

LIFE

4 Rounds

10 Floor DB Press 30/20

15 long levers (lie on back and hold onto pole, bring feet up to touch pole then back down to floor)

400m Run

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm Up (core rotation with band) (No Measure)

400m Run

Then:

2 Rounds NFT of:

20m elbow to ankle

8 Push-Ups

8 Ring Rows

10+10 Rotation with Band

Mobility:

30 sec pigeon stretch

10 pause back squat with pvc (3 sec pause)

Core: 2x

20 hollow body

30 sec plank

Strength

Deadlift (2@90% 2x)

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm-Up 7 (No Measure)

400M Run or 500M Row

Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)

10 Good Morings with PVC or light bar

10 Squats, descend slowly 3 counts, return to standing quickly

10 Sit-ups

10 Push-ups

10 Kipping Swings

10 Pull-ups

10 Ring Dips (Do negetives if you can’t do them)

Strength

Shoulder Press (2@90% 4x)

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

15 min AMRAP

200m Run

10 DB Power Clean 30/20

8 Burpees

15 KB Deadlift 70/55

Metcon (AMRAP – Rounds and Reps)

SPORT

15 min AMRAP

200m Run

8 Power Clean 95/65

8 Burpees

12 Deadlifts 95/65

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

Back Squat (2@90% 3x)

SPORT

LIFE

4 rounds

8 back squat with only a bar to a low box

10 air squats to a medball

Metcon

Metcon (Time)

LIFE

4 Rounds for time

8 hanging knee raises

120 single jump rope

10 KB head cutters 35/25
*can substitue kb headcutters for db thrusters

Metcon (Time)

SPORT

4 Rounds for time

8 T2B

50 Double Unders

10 KB headcounters 55/35