Catch A Lift CrossFIT
Friday, Jul 18
Workout of the Day
#68 WARM UP (Rounds + Reps)
10 CAT/COW
5 STRICT PULL UPS
10 GROINERS
10 HOLLOW ROCKS
PRESS 4-3-3-2-2-3-3 (Load)
PRESS

WORK UP TO 75%
Med Ball Cleans, Ring Dips, C2Bs, Push-ups ()
For time:
30 medicine-ball cleans, 20-lb. ball
30 ring dips
30 medicine-ball cleans, 20-lb. ball
30 chest-to-bar pull-ups
30 medicine-ball cleans, 20-lb. ball
30 push-ups
30 medicine-ball cleans, 20-lb. ball
10 MIN SOFT MOBILIZE (Other / Text)
COMPLETE VIDEO BELOW
Saturday, Jul 19
Workout of the Day
BOWEN ()
3 rounds for time of:
- Run 800 meters
- 275/185 lb. deadlifts, 7 reps
- 10 burpee pull-ups
- 53-lb. single arm kettlebell thrusters, 14 reps (7 each arm)
- 20 box jumps, 24-inch box
Sunday, Jul 20
Workout of the Day
Mobility Time (Other / Text)
https://youtu.be/TSIbzfcnv_8?t=213
Monday, Jul 21
Workout of the Day
140 Warm Up (Checkbox)
10 alt lunges
10 slow decent air squats
5 Push Ups
8 Med Ball cleans #12
140 Strength (Checkbox)
2 ROUNDS THROUGH

10 (EACH SIDE) SINGLE LEG DEADLIFT
10 PISTOL SQUATS (EACH SIDE)
10 TWISTING MOUNTAIN CLIMBERS (EACH SIDE )
10 ( EACH SIDE) BULGARIAN SPLIT SQUAT
10 (EACH SIDE) SLOW DECENT BOX STEP DOWNS
10 (EACH SIDE) KNEELING LANDMINE SIDE TO SIDE
Thrusters/Run/Pull up 4 RFT ()
4 Rounds for Time

8 Thrusters #65/95

200 Run

10 Pull ups
Mobilize (Checkbox)
https://youtu.be/GBOytAOd9Ko

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