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.

Sunday, Aug 31
Workout of the Day
Mobility 15 min light (Other / Text)
https://youtu.be/IWDN-RW-at8
Monday, Sep 1
Workout of the Day
WARM UP 122 (Checkbox)
10 M CRAB CRAWL
10 BIRDY'S
10 DB/BANDED SUMO DEADLIFT HIGH PULL
Power snatches (Load)
Every Min on the Min for 9 min

Even min - 2 Power Snatches
Odd Min - 2 Hang Snatches



Work up to 75%
#62 WOD ()
4 Rounds For Time

8 Barbell Push Press #65/95
10 Pistol Squats
10 Push ups
20 Weighted Sit ups #25

*** Run 200 m at the end of each round
Stretch and mobility ()
10 min mobility work

https://youtu.be/mtaxs0kJeD8
Tuesday, Sep 2
Workout of the Day
140 Warm Up (Checkbox)
10 alt lunges
10 slow decent air squats
5 Push Ups
8 Med Ball cleans #12
Deadlift 5x1 (Load)
Deadlift for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep

work to 90%of max
#62B WOD (Rounds + Reps)
12 Min AMRAP

10 Knees to Elbows
6 Power Snatch #95/#65
8 Toes to Bar
5 Burpees
Low Back Mobility (Other / Text)
https://youtu.be/lrGeTLW2Ml4
Wednesday, Sep 3
Workout of the Day
WARM UP 6 (Checkbox)
3 ROUNDS

10. PRISON SQUATS
10 CURTSY SQUATS
02. CANDLE STICKS
.30 JUMP ROPE
Back Squat 5x3 (Load)
Back Squat for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

work up to 85% max
#63 WOD ()
5 Rounds For time

50 m Sled Push
15 Russian Twists #25/#35
08 Sumo Deadlift high pull #65/75
10 Front Squats #65/95
MOBILITY THIS (Other / Text)
6 ALT HAMSTRING STRETCH ( HOLD .15 SEC)

10 Hip Mobility

10. CAT COW

10 SPIDERMAN LUNGES

10 SQUAT WITH REACH