Catch A Lift CrossFIT
Saturday, Sep 30
Workout of the Day
Hero Workout of Your Choice (Time)
Review the list of 203 heroes and honor one with an all-out effort.
Sunday, Oct 1
Workout of the Day
30 MIN YOGA STRETCHING (Not Scored)
FOLLOW ROUTINE
Monday, Oct 2
Workout of the Day
WARM UP 7 (Reps)
4 Turkish Get up #10
10 Lateral bounds
10 lunges
3 Caterpillar walks
Deadlift 5-5-3-3-3-1-1-1-1 (Load)
Deadlift for load:
#1: 5 reps
#2: 5 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 1 rep
#7: 1 rep
#8: 1 rep
#9: 1 rep

100%
#76 WOD (Rounds + Reps)
6 Min AMRAP (AS MANY ROUNDS AS POSSIBLE)

10 Pistol Squats
10 Burpees
10 Pull ups

****REST 1 MIN

3 MIN AMRAP

10 BURPEES
10 PULL UPS
Mix STRENGTH (Other / Text)
3 Rounds

10 Strict Pull ups (add weight if possible )

10 SLDL (single leg deadlift) #35

10 Kneeling Single Arm DB shoulder press (right arm)

10 Kneeling Single Arm DB shoulder Press (Left arm)

04 Turkish Get ups

15 Hollow Rocks
Tuesday, Oct 3
Workout of the Day
#68 WARM UP (Rounds + Reps)
10 CAT/COW
5 STRICT PULL UPS
10 GROINERS
10 HOLLOW ROCKS
#69 STRENGTH (Rounds + Reps)
3 ROUNDS

10 DB ROWS (HEAVY)

10 SUPERMANS

08. RENEGADE ROWS

10. KB SINGLE LEG DEADLIFT
AMRAP 15: Handstand Walk, Walking Lunge, Situps (Rounds + Reps)
Complete as many rounds as possible in 15 minutes of:

- 25-ft. handstand walk
-. 75-ft. walking lunge
- 25 sit-ups
10 MIN SOFT MOBILIZE (Other / Text)
COMPLETE VIDEO BELOW

Thank You To These Boxes For Hosting A CHC!

Thank You To Our Sponsors

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