programming

Programming

SugarWOD is an app for your phone. This app contains the daily Catch A Lift CrossFit programming. Any CAL Veteran Athlete currently in our program may have access. After downloading the app, search for Catch A Lift CrossFit, and make this your primary gym. To learn more here is a quick Catch A Lift Sugarwod demo or Contact Head Coach Aaron Baca at abaca@catchaliftfund.com with any questions

Strengthlete Collective is a comprehensive beginner to elite fitness and strength-building platform. CAL Veteran Athletes can access free programming, including bodyweight exercises, band workouts, strongman, powerlifting, Olympic lifting, hybrid programming, bodybuilding, and more.  If you are a new member, please wait to receive your welcome letter before downloading the app. If you are a current member, please reach out to Coach Adam Gutierrez. To learn more here is a quick Catch A Lift Strengthlete demo or contact Coach Adam Gutierrez at agutierrez@catchaliftfund.com.

Friday, Aug 8
Workout of the Day
Warm Up 9 (Rounds + Reps)
10 Hawaiian Squats
3 Burpees
10 lunges
10 Goblet squats #15
Split Jerk 4x3 (Load)
Split Jerk for load:

#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps

Work to 75%
Metcon ()
For time:
150 double-unders
125 sit-ups
100 box step-ups
75 deadlifts
50 burpees
25 strict handstand push-ups

♀ 20-inch box and 75-lb barbell
♂ 24-inch box and 115-lb barbell
Mobility 15 min light (Other / Text)
https://youtu.be/IWDN-RW-at8
Saturday, Aug 9
Workout of the Day
BOWEN ()
3 rounds for time of:
- Run 800 meters
- 275/185 lb. deadlifts, 7 reps
- 10 burpee pull-ups
- 53-lb. single arm kettlebell thrusters, 14 reps (7 each arm)
- 20 box jumps, 24-inch box
Sunday, Aug 10
Workout of the Day
Mobility Time (Other / Text)
https://youtu.be/TSIbzfcnv_8?t=213
Monday, Aug 11
Workout of the Day
WARM UP 3 (Checkbox)
3 ROUNDS

10 SINGLE LEG BOX SQUATS
10 SKI JUMPS
12 DOUBLE UNDERS
10 SUMO SQUATS
EMOM 12 MIN CLEAN PULLS & HANG POWER CLEANS & HANG CLEANS (Other / Text)
EVERY MIN ON THE MIN FOR 12 MIN

1 CLEAN PULL
1 HANG POWER CLEAN
1 HANG CLEAN

@ 75%
Grip #52 ()
4 Rounds for Time

15 box Jumps
12 KB swings
6 seated press
20m Single Arm Waiter Carry #25
Move this hips mobility (Other / Text)
https://youtu.be/sOuKeVuej9E?t=222