Catch A Lift CrossFIT
Thursday, Mar 28
Workout of the Day
#69 WARM UP (Rounds + Reps)
3 ROUNDS

200M ROW

06 PUSH UP TO SIDE PLANK

10 BOX STEP UPS
Rowing & Muscle Ups (Reps)
4 rounds of:

3 minutes of rowing

1 minute of muscle-ups

Post calories rowed + muscle-up reps completed
5 RNDS: double-unders, hang power cleans, pull-ups (Time)
5 rounds for time of:

30 double-unders
10 hang power cleans
10 pull-ups

♀ 75 lb. ♂ 115 lb.

If at home, modify with jugs or other heavy objects.
Mobility is the key (Other / Text)
5 min stretch and 15 min stretching
Friday, Mar 29
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
Deadlift 5x1 (Load)
Deadlift for load:

#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
5 Rnds: 400m Run & Thrusters (Time)
5 rounds for time of:
400-meter run
95-lb. thruster, 15 reps
MOBILITY THIS (Other / Text)
6 ALT HAMSTRING STRETCH ( HOLD .15 SEC)

10 Hip Mobility

10. CAT COW

10 SPIDERMAN LUNGES

10 SQUAT WITH REACH
Saturday, Mar 30
Workout of the Day
HELTON (Time)
Three rounds of:
-Run 800 meters
-30 reps, 50 pound dumbbell squat cleans
-30 Burpees
Sunday, Mar 31
Workout of the Day
Mobility Time (Other / Text)
https://youtu.be/TSIbzfcnv_8?t=213

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