Catch A Lift CrossFIT
Sunday, Apr 14
Workout of the Day
Mobility is the key (Other / Text)
5 min stretch and 15 min stretching
Monday, Apr 15
Workout of the Day
Warm up 2 (Other / Text)
3 Rounds

10 Ring Rows
08 Wall Balls
200 m run
Back Squat 3-6-9-12 (Load)
Back Squat for de-load:


40-45%
4 RNDS: Runn, Knees-to Elbows, & Thrusters (Time)
4 rounds for time of:

Run 200 meters
15 knees-to-elbows
15 dumbbell thrusters

♀ 25-lb. DBs ♂ 40-lb. DBs
Mobility for the day (Other / Text)
Mobility routine used for recovery
Tuesday, Apr 16
Workout of the Day
Warm Up 9 (Checkbox)
10 Hawaiian Squats
3 Burpees
10 lunges
10 Goblet squats #15
Shoulder Press 7x3 (Load)
Shoulder Press for load:

#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps
#7: 3 reps

40-45%
AMRAP 20: Farmers Carry, Lunges & Handstand Walk (Rounds + Reps)
Complete as many rounds as possible in 20 minutes of:

- 200-meter farmers carry, #30'S/ #45'S
- 100-meter walking lunge
- 20-meter handstand walk
Mobility is the key (Other / Text)
5 min stretch and 15 min stretching
Wednesday, Apr 17
Workout of the Day
Warm UP (Other / Text)
3 Rounds

200 m run
10 m walking lunges
10 air squats
10 YTW's
EMOM for 12 min (Other / Text)
Every Min on the Min complete

Even Min -

2 Hang power cleans
1 power clean

ODD min

2 cleans

45%
Rowing & GHDs (Time)
For time:
- Row 500 meters
- 50 GHD sit-ups
- Row 1,000 meters
- 30 GHD sit-ups
- Row 2,000 meters
- 20 GHD sit-ups
MOBILITY THIS (Other / Text)
6 ALT HAMSTRING STRETCH ( HOLD .15 SEC)

10 Hip Mobility

10. CAT COW

10 SPIDERMAN LUNGES

10 SQUAT WITH REACH

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