The Cell Gym – WOD

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Warm-up

Arms and legs warm up (No Measure)

25 jacks

10+10 standing toy soldier

10+10 lunge and rotate

10 air squats

20 jump line

10 inchworm

10 pushups

Mobility

10 pvc pullovers in a modified sqaut

10+10 banded side walks

10+10 banded external rotation (shoulders)

30 sec couch stretch

Strength

Bench Press (3@70%, 2@80%, 1@90%>4)

Metcon

Metcon (Time)

LIFE

4 rounds

10+10 Single leg squat to box

10 pushups

50 Single jumps with jump rope

Metcon (Time)

SPORT

4 rounds

10+10 alternating pistol squats

15 pushups

30 double unders

The Cell Gym – WOD

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Warm-up

warm up squat (No Measure)

500 m row

20m skip

20m high knees

20m bear crawl

20m lunges

10 pvc pullovers

5 pullups strict

5 dips

10 hollow body rock

30 sec couch stretch

Strength

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

Metcon

Metcon (AMRAP – Rounds)

LIFE

Every 3 min for 21 min

250m row

24 long levers

Metcon (AMRAP – Rounds)

SPORT

Every 3 min for 21 min

400m Run

12 Toes to bar

The Cell Gym – WOD

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Warm-up

Coaches Choice (No Measure)

Metcon

Metcon (Time)

For Time, with a partner:

5000m Row

50 Front Squats

60 Box jumps

Break it up any way you like. Only one partner may work at a time. While one partner is working, the other is holding a plank. If the partner holding a plank drops out, partners switch places.

The Cell Gym – 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

Clean Pull (3.3.3.3.3)

Metcon

Metcon (AMRAP – Rounds)

24 min EMOM

1- 20 KB Swings 55/35

2- 12 wallballs 20/12

3- 3 HSPU + 3 Burpees

The Cell Gym – WOD

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Warm-up

warm up squat (No Measure)

500 m row

20m skip

20m high knees

20m bear crawl

20m lunges

10 pvc pullovers

5 pullups strict

5 dips

10 hollow body rock

30 sec couch stretch

Strength

Back Squat (4@70%, 3@80%, 2@90% 3x)

Metcon

Metcon (Time)

LIFE

21.18.15.12.9

KB RDL 70/55

toe nail pullups

box jumps 20/16

Metcon (Time)

SPORT

21.18.15.12.9

Deadlift BB 155/95

Pullups

Box Jumps 24/20

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 (5.3.2.1.1.1.1)

Metcon

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

Metcon (Time)

SPORT

4 Rounds

8 Floor Bench 95/65

10 windshield wipers 95/65 (touch each side for 1 rep)

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:

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

Weighted Pull-ups (4.3.2.2.1.1)

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

12 min AMRAP

5 DB Clean 50/30

100 single unders

15 situps

Metcon (AMRAP – Rounds and Reps)

SPORT

12min AMRAP

5 Clean 115/75

40 Double Unders

15 Situps

The Cell Gym CrossFit Superstition – WOD

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Nutrition

Warm-up

warm up squat (No Measure)

500 m row

20m skip

20m high knees

20m bear crawl

20m lunges

10 pvc pullovers

5 pullups strict

5 dips

10 hollow body rock

30 sec couch stretch

Strength

front squat

5@50%

5@60%

5@70%

3@80%

3×2@90%

Metcon

Baseline – The Cell (Time)

500M Row

40 Air Squats

30 Sit Ups

20 Push Ups

10 Pull Ups
Rest 3 min.

then.

Baseline – The Cell (Time)

500M Row

40 Air Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

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

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
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To learn more about The Seven click here

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Coaches Choice (No Measure)

Strength

Snatch (10 min emom 2 @70-75%)

Metcon

Metcon (AMRAP – Rounds)

LIFE

E2MO2M for 2o min

3 man makers 30/20

10 wallballs 20/12

Metcon (AMRAP – Rounds)

SPORT

E2MO2M for 20 min

3 manmakers 50/30

10 Wallballs 20/14