Catch A Lift CrossFIT
Friday, Jul 11
Workout of the Day
WARM UP 3 (Rounds + Reps)
3 ROUNDS

10 SINGLE LEG BOX SQUATS
10 SKI JUMPS
12 DOUBLE UNDERS
10 SUMO SQUATS
Bear Complex (Load)
3- 5 Rounds for Max Load:

Each round is 3 unbroken sets of:

- 1 Power Clean
- 1 Front Squat
- 1 Push Press
- 1 Back Squat
- 1 Push Press

You must hold on to the bar for the entire round.
#58 WOD ()
FOR TIME :
20 DB FRONT SQUAT #25/35
200M RUN
10 OVER THE DB BURPEE
15 DB FRONT SQUATS
200M RUN
10 OVER THE DB BURPEE
10 DB FRONT SQUATS
200 m run
10 OVER THE DB BURPEE
5 DB FRONT SQUATS
200M RUN
10 OVER THE DB BURPEE
Move this hips mobility (Other / Text)
https://youtu.be/sOuKeVuej9E?t=222
Saturday, Jul 12
Workout of the Day
BRUCK ()
Four rounds for time of:
- Run 400 meters
- 185/125 pound Back squat, 24 reps
- 135/95 pound Jerk, 24 reps
Sunday, Jul 13
Workout of the Day
Sunday 10 min mobility (Other / Text)
https://youtu.be/P91Vegj3Qxg
Monday, Jul 14
Workout of the Day
Warm up 8 (Checkbox)
2 Rounds

200m. Run
10. air squats
10. lunges
10. pistol squats
5. wall kick ups
10 supermans
Deadlift 5-5-3-3-3-1-1-1-1 (Load)
Deadlift for load:
#1: 5 reps
#2: 5 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 1 rep
#7: 1 rep
#8: 1 rep
#9: 1 rep

UP TO 80%
4 Rounds for time of Bike Cal, K2E, & Back Squats ()
4 Rounds for time

20 Calorie assault bike
7 Knees-to-elbows
10 barbell back squats from the ground #65/#95
Low Back Mobility (Other / Text)
https://youtu.be/lrGeTLW2Ml4

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