Catch A Lift CrossFIT
Wednesday, Apr 2
Workout of the Day
WARM UP 7 (Reps)
4 Turkish Get up #10
10 Lateral bounds
10 lunges
3 Caterpillar walks
Split Jerk 7x1 (Load)
Split Jerk for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
#6: 1 rep
#7: 1 rep
For Rounds: Echo bike and handstand push-ups (Rounds + Reps)
Complete as many rounds as possible in 10 minutes of:

10-cal Echo bike
10 strict handstand push-ups
HIP & BACK MOBILITY (Other / Text)
HIP AND Back Mobility

COMPLETE EACH VIDEO EXERCISE
Thursday, Apr 3
Workout of the Day
WARM UP 122 (Checkbox)
3 Rounds

10 M CRAB CRAWL
10 BIRDY'S
10 DB/BANDED SUMO DEADLIFT HIGH PULL
Bear Complex (Load)
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.
30-20-10: GHD Sit-ups, Toes-to-bars, & Wall Ball Shots ()
30-20-10 reps for time of:
-GHD sit-ups
-Toes-to-bars
-Wall-ball shots, 20-lb. ball
Daily Mobility 10 min (Other / Text)
We do this so we are not as sore the next day and reduces chances of injury.
WARM UP 3 (Rounds + Reps)
3 ROUNDS

10 SINGLE LEG BOX SQUATS
10 SKI JUMPS
12 DOUBLE UNDERS
10 SUMO SQUATS
Back Pause Squat 4x5 (Load)
Back Pause Squat
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
Helen ()
3 rounds for time of:

- 400m run
- 21 Kettlebell Swings
- 12 Pull-ups

#25/#35
HIP & BACK MOBILITY (Other / Text)
HIP AND Back Mobility

COMPLETE EACH VIDEO EXERCISE
Friday, Apr 4
Workout of the Day
WARM UP 130 (Checkbox)
3 ROUNDS

.30 Sec jump rope
5 Cat Walks
10 Y's T's W's
5 Groiners
Row 2000m ()
Row 2000m
21-15-9: Burpees, OHS & C2Bs ()
21-15-9 reps for time of:
- Bar-facing-burpees
- Overhead squats
- Chest-to-bar pull-ups

Men use 95 lb., Women use 65 lb.
Mobility Time (Other / Text)
https://youtu.be/TSIbzfcnv_8?t=213
Saturday, Apr 5
Workout of the Day
DONNY ()
21-15-9-9-15-21 reps for time of:
- 225/155 pound Deadlift
- Burpee

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