Catch A Lift CrossFIT
Sunday, Jan 11
Workout of the Day
HIP & BACK MOBILITY (Other / Text)
HIP AND Back Mobility

COMPLETE EACH VIDEO EXERCISE
Monday, Jan 12
Workout of the Day
Warm UP (Checkbox)
3 Rounds

200 m run
10 m walking lunges
10 air squats
10 YTW's
#57 Strength (Rounds + Reps)
10 Barbell ab rollouts
.20 sec L hold
10 Slow negative step ups
10 Dumbbell Pendlay rows
FT: Pistols, Wall Balls, Box Jumps, Deadlifts, Power Cleans, & Front Squats ()
For time:

30 single-leg squats, alternating (PISTOLS)
50 wall-ball shots, 14/20-lb. ball
40 box jumps, 20/24-in. box
30 DUMBBELL deadlifts, #35/#50
20 DUMBBELL power cleans, #35/#50
10 DUMBBELL front squats #35/#50
Mobility 15 min light (Other / Text)
https://youtu.be/IWDN-RW-at8
Tuesday, Jan 13
Workout of the Day
#69 WARM UP (Rounds + Reps)
3 ROUNDS

200M ROW

06 PUSH UP TO SIDE PLANK


10 BOX STEP UPS
Split Jerk 3x3 (Load)
Split Jerk for load:

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

65-70%
3 RNDS: Row, Push Ups, Toes to Rings ()
3 rounds for time of:

500-m row
21 push-ups
12 strict toes-to-rings
HIP & BACK MOBILITY (Other / Text)
HIP AND Back Mobility

COMPLETE EACH VIDEO EXERCISE
Wednesday, Jan 14
Workout of the Day
Warm up #77 (Checkbox)
3 Rounds

100m row

5 cat walks

10 Plank shoulder taps

10 sumo air squats
The MIA Bar Complex ()
3 Hang Cleans. #105/#85. (same for full set)
3 Front Squats
3 Shoulder to overhead

2 Hang Cleans. #135/#95
2 Front Squats
2 Shoulder to overhead

1 Hang clean. #155/#105
1 Front squat
1 shoulder to overhead
AMRAP 20: DUs, Lunges & Bear Crawl (Rounds + Reps)
Complete as many rounds as possible in 20 minutes of:
- 50 double-unders
- 100-ft. walking lunge
- 100-ft. bear crawl
Stretch and mobility ()
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