Catch A Lift CrossFIT
Saturday, Jun 15
Workout of the Day
Hey Buddy (Time)
For Time
Buy-In:
- 250 meter Run

Then, 5 Rounds of:
- 10 Lunges
- 10 Air Squats
- 10 Sit-Ups
- 8 Burpees

Cash-Out:
- 250 meter Run

With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must accomplish the buy-in of 250 meter Run before moving on to 5 rounds of 10 Lunges, 10 Air Squats, 10 Sit-Ups, and 8 Burpees. To complete the workout, athlete must complete the cash-out of 250 meter Run.

Score is the time on the clock when the cash-out of 250 meter Run is completed.
Sunday, Jun 16
Workout of the Day
Mobility 15 min light (Other / Text)
https://youtu.be/IWDN-RW-at8
Monday, Jun 17
Workout of the Day
Warm up 2 (Rounds + Reps)
3 Rounds

10 Ring Rows
08 Wall Balls
200 m run
Bench Press 5x5 (Load)
Bench Press for load:

#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

60%
21-3: Double Unders, GHDs & Deadlifts (Time)
21-18-15-12-9-6-3 reps for time of:

- Double-unders
- GHD sit-ups
- deadlifts #125/155
Low Back Mobility (Other / Text)
https://youtu.be/lrGeTLW2Ml4
Tuesday, Jun 18
Workout of the Day
WARM UP 6 (Rounds + Reps)
3 ROUNDS

10. PRISON SQUATS
10 CURTSY SQUATS
02. CANDLE STICKS
.30 JUMP ROPE
Power Snatch 3 x 2 (Load)
Power Snatch

#1: 2 reps
#2: 2 reps
#3: 2 reps

@ 60%
Snatch Balance 3x3 (Load)
Snatch Balance for load:

#1: 3 reps
#2: 3 reps
#3: 3 reps

No more than 60 % of OHS weight
Hang Squat Snatch 5x1 (Load)
Hang Squat Snatch

: 1-1-1-1-1

60%
4 Rounds for time of Bike Cal, K2E, & Back Squats (Time)
4 Rounds for time

20 Calorie assault bike
7 Knees-to-elbows
10 barbell back squats (from the ground) #65/#95
Stretch and mobility (Time)
10 min mobility work

https://youtu.be/mtaxs0kJeD8

Thank You To These Boxes For Hosting A CHC!

UPCOMING CHCs

Barker Corn Fest 5K

Village Park Barker, NY Saturday July 22, 2023 9:00 AM - 1:00 PM

Team Noorily (Staples High)

5 Willow Walk Rd Westport, CT 06880 Sunday July 23, 2023 7:30 AM - 1:00 PM