Monday, October 1

Workout Definition Week 3, building upon snatch and back squat percentages. A gymnastic AMRAP with a recovery row to finish our Monday. 1min Row/Bike 1min Active Spidermans 1min Active Samson 1min Wall Squats PVC/Barbell Warmup 5 Good Mornings 5 Back Squats 5 Snatch Grip Push Press 5 Overhead Squats 3 Snatch Balance 3 Hang Squat Snatch Snatch (3x3,3x2,3x1) On the Minute x 14: Minutes 1+2+3 - Snatch Pull + Hang Sq Snatch + Sq Sn Minute 4 - Rest Minutes 5+6+7 - 2 Squat Snatches Minute 8 - Rest Minutes 9+10+11 - 1 Squat Snatch Minutes 12+13+14 - 1 Squat Snatch Back Squat (3 x 9) 3 Sets of 9: Set #1 - 9 Reps @ 73% Set #2 - 9 Reps @ 77% Set #3 - 9 Reps @ 81% A 3% increas

Sunday, September 30

400m Run Tabata KB swings 8 rounds :10 on :20 off 3 rounds: :30s plank 20 plank shoulder taps :30 Hollow Hold Metcon (No Measure) 3 Sets not for Time 8/8 Front Rack DB Step-Ups 8 Ball Slams 8 Ring Dips Metcon (No Measure) EMOM 16 Min. 1 10-16 box jump overs 2. 10-16 DB Snatches 3. Max effort Pull-ups 4. Rest Metcon (No Measure) Cash-Out 3 Rounds: 50 Double Unders 20 Sit-Ups #torontocrossfit #crossfitcrosscheckmississauga #crossfitnearme #crossfitcrosscheck #crossfit #crossfitmississauga #personaltraining #crossfitinmississauga #toronto #gym #wod #workout #gymnearme #teamcrosscheck #crosscheckcrossfit #mississauga #gymsnearme #mississaugacrossfit #crossfit #oakvillecrossfit

Saturday, September 29

Two parts today: Conditioning, coupling a run "buy-in" with rounds of the "Bergeron Beep Test". Midline Conditioning to finish. -------------- WARMUP Line Drills 200 Meter Run Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts 3 Air Squats + Broad Jump High Knees Butt Kickers Skip for Height Skip for Distance Heartburn (Time) 1 Mile Run, directly into: 10 Rounds of the "Bergeron Beep Test" 1 Round of "BBT": 7 Thrusters (75/55) 7 Pull-Ups 7 Burpees **EXTRA** Metcon (Time) Conditioning: 75 Calorie Row 50 Sit-Ups 45 Calorie Row 30 Sit-Ups 15 Calorie Row Rx+ GHD ——— "Don’t bunt. Aim out of

Friday, September 28

Week three on our clean progression, building over the course of a total of (5) weeks. 1. Clean Primer 2. Clean Training 3. Front Squat Building upon last week on all three. Conditioning to follow, combining snatches and clean and jerks with double-unders. -------------------- WARMUP 2 rds :30s Alternating Samson Stretch :30s Warrior Squats Followed by... 25' HS Walk/Wall Climb/HR Pushup 5 Good Mornings 5 Stiff Leg Deadlifts 25' HS Walk/Wall Climb/HR Pushup 5 Back Squats 5 Elbow Rotations 5 Strict Presses 25' HS Walk/Wall Climb/HR Pushup 5 Front Squats 5 Hang Squat Cleans "Be who you are and say what you feel, because those who mind don’t matter and those who matter

Thursday, September 27

WARMUP Line Drills 200 Meter Run Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts 3 Air Squats + Broad Jump High Knees Butt Kickers Skip for Height Skip for Distance Bench Press (3x3,3x2,3x1) 3 Sets of 3 @ 84% of 1RM 3 Sets of 2 @ 88% of 1RM 3 Sets of 1 @ 92% of 1RM Thursday Recovery (No Measure) Minutes 0:00-15:00 - Recovery Run/Bike/Row Minutes 15:00-30:00 - Recovery Run/Bike/Row *Every 20 calories, on either piece of equipment, or 400meters (run) complete (1) round of: 5 Strict Pull-Ups 7 Strict Handstand Pushups 9 Air Squats 12 GHD Sit-Ups All of the above is not for intensity - recovery,

Wednesday, September 26

Opening our day with barbells. Push press to start, building to a 10-Rep heavy for the day. Deadlifts to follow, building one final time in this repetition scheme, adding an additional 2% to each lift from last week. Conditioning to follow - an ascending ladder, and odd-object conditioning to finish our Wednesday. ------------------- WARMUP EMOM 8 (2 rds) Min 1 - :40s Bike or Row Min 2 - 4 Slow Russian Baby Makers Min 3 - :40s Bike or Row Min 4 - 5 Good Mornings+5 Elbow Rotations + 5 Strict Press Push Press (5-3-10-10) Build steadily to a 10-Rep Heavy Not an all time max, but a 10 rep heavy. All repetitions are taken from the rack 5 Reps @ 60% of estimated 1RM Push Press 3 Re

Tuesday, September 25

Warm-up Two parts today: Conditioning, reaching into the mid to longer range with good volume on both the assault bike and rower. Gymnastic conditioning, building out strict strength. ————- :45 sec each Active Spiderman Active Samson Walkouts Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Stiff Leg Deadlifts 5 Front Squats Two Tone (Time) 30-20-10: Hang Power Cleans (115/80) Row/Bike Calories Directly into… 10-20-30: Deadlifts (205/145) Row/Bike Calories Rx+ 135/95, 225/155 Gymnastics Conditioning (AMRAP - Rounds) AMRAP 8: 5 Strict Ring Dips :10s Static Inverted Row Hold :15s Static Double Kettlebell Squat Hold Directly into...

Monday, September 24

Week 3, building upon snatch, pulls, and back squat percentages. Following, a sprint chipper to finish our Monday. WARMUP 400m Run Barbell 5 Good Mornings 5 Back Squat 5 Elbow Rotations 5 Snatch Grip Push Press 5 Overhead Squats 5 Snatch Grip Deadlifts Snatch (EMOM 14) On the Minute x 14: Minutes 1+2+3 - Snatch Pull + Hang Sq Snatch + Sq Sn Minute 4 - Rest Minutes 5+6+7 - 2 Squat Snatches Minute 8 - Rest Minutes 9+10+11 - 1 Squat Snatch Minutes 12+13+14 - 1 Squat Snatch Back Squat (3 x 9) 3 Sets of 9: Set #1 - 9 Reps @ 70% Set #2 - 9 Reps @ 74% Set #3 - 9 Reps @ 78% A 3% increase from last week. Rest as needed between sets, but aim to keep it to 3:00 or less. All rep

Sunday, September 23

4 Sets Not For Time 10 Banded Press 10 DB snatch 45sec Deadbug Metcon (No Measure) 4 Sets - Not For Time 10 DB Floor Press (alternating arms every rep - hold nonworking arm at top of rep) 10 Clap Push Ups 8 Renegade Rows Metcon (No Measure) 3 Sets @ tough effort Row 400m 18 Sit Ups (RX+ GHD) 15 DB Deadlifts 12 DB Push Press 9 Weighted Hip Bridges 36 Double Unders Rest as needed between sets #torontocrossfit #crossfitcrosscheckmississauga #crossfitnearme #crossfitcrosscheck #crossfit #crossfitmississauga #personaltraining #crossfitinmississauga #toronto #gym #wod #workout #gymnearme #teamcrosscheck #crosscheckcrossfit #mississauga #gymsnearme #mississaugacrossfit #crossfit #oakvil

Saturday, September 22

THE CROSSCHECK CUP Friends & Family Welcome! 5TH YEAR ANNIVERSARY PARTY! Team Black Vs. Team White WARMUP Line Drills 200 Meter Run Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts 3 Air Squats + Broad Jump High Knees Butt Kickers Skip for Height Skip for Distance Crosscheck Gone Bad (AMRAP - Reps) Score: Total TEAM REPS 2 rds each athlete 1 Min Wall Ball 1 Min Sumo Deadlift High Pull (75/55) 1 Min Box Jump/Step Up 24"/20" 1 Min Push Press 1 Min Row 1 Min Rest 2 Heats Heat 1 -7 members of team black will start on Minute #1 -7 members of team white will start on Minute #4 and perform the

Friday, September 21

2 Rounds: :30s second Samson Stretch each side :30s Alternating Samson Stretches :30s Warrior Squats Followed by... 25' Handstand Walk/HR Pushups 5 Good Mornings 5 Stiff-Legged Deadlifts 25' Handstand Walk/HR Pushups 5 Back Squats 5 Elbow Rotations 5 Strict Presses 25' Handstand Walk/HR Pushups 5 Front Squats 5 Hang Squat Cleans Squat Clean (EMOM 11) On the Minute x 11: Minutes 1+2+3 - 3 Squat Cleans Minute 4 - Rest Minutes 5+6+7 - 2 Squat Cleans Minute 8 - Rest Minutes 9+10+11: 1 Squat Clean Minute 12 - Rest Minutes 13+14+15: 1 Squat Clean Front Squat (2x4,2x3,2x2) Week 2 of a 5-week progression, adding 3% to each lift. 2 Sets of 4 @ 73% 2 Sets of 3 @ 78% 2 Sets

Thursday, September 20

Line Drills 200 Meter Run Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts 3 Air Squats + Broad Jump High Knees Butt Kickers Skip for Height Skip for Distance Bench Press (3x3, 3x2, 3x1) 3 Sets of 3 @ 82% of Bench 1RM 3 Sets of 2 @ 86% of Bench 1RM 3 Sets of 1 @ 90%+ of Bench 1RM Metcon (No Measure) 3 Rounds, Not for Time: 800 Meter Run 30 Calorie Bike 400 Meter Odd Object Run (light) 30 Calorie Row Not for intensity, but at a conversational pace. If we do not have access to a bike today, we can omit the bike entirely and bring the 30 calorie row up to 50 calories per round. Running with a 20/14 m

Wednesday, September 19

WARMUP 2 Rds Min 1 - :40s Bike/Row Min 2 - :40s Banded Good Mornings Min 3 - 4 Slow Russian Baby Makers 3 sets with an empty barbell: 3 Strict Presses 3 Pausing Push Presses (pause in dip position) 3 Push Jerks Gwen (Weight) Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets A good ball park range which will naturally vary for athletes would be 55-65% of our 1RM for Gwen. Deadlift (3x3, 3x2, 3x1) Building on last week, adding 2% to each set. 3 Sets of 3 @ 82% of Deadlift 1RM 3 Sets of 2 @ 86% of Deadlift 1RM 3 Sets of 1 @ 90% of Deadlift 1RM Rest as needed

Tuesday, September 18

WARMUP 1 min of each Bike/Row Active Spidermans & Reach Active Samson Burpees Handstand Pushup Stamina (Time) 3 Rounds: 75 Double-Unders 25 Kipping Handstand Pushups Under Fire (Time) 4 Rounds: 400 Meter Run 15 Sumo Deadlift High Pulls (95/65) 9 Burpee Box Jump Overs (24"/20") **EXTRA** Body Armour Time (Time) For Time: 50 Bench Press Repetitions (155/105) *Every break, complete 15 GHD Sit-Ups "Everything we hear is an opinion, not a fact. Everything we see is a perspective, not the truth" - Marcus Aurelius This quote has a powerful theme behind it. It isn’t that our eyes and ears deceive us - but rather our own thoughts. We’ve all had those moments where we "hear what we want t

Monday, September 17

Week 2 of our Monday Snatch work. Building upon the snatch percentages last week, as well as our tempo pulls which will follow. Back squats come next, leading into our most recent CompTrain Benchmark as the heart of our conditioning for the day. WARMUP 200m Run 5 Barbell Good Mornings 5 Back Squats 5 Snatch Grip Push Press 5 Overhead Squats 3 Snatch Balances 3 Hang Squat Snatch Snatch (EMOM 11) On the Minute x 11: Minutes 1+2+3 - Snatch Pull + Hang Sq Snatch + Sq Sn Minute 4 - Rest Minutes 5+6+7 - 2 Squat Snatches Minute 8 - Rest Minutes 9+10+11 - 1 Squat Snatch Minutes 12+13+14 - 1 Squat Snatch Back Squat (3 x 9) 3 Sets of 9: Set #1 - 9 Reps @ 67% Set #2 - 9 Reps @ 71%

Sunday, September 16

Line Drills 200 Meter Run Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts 3 Air Squats + Broad Jump High Knees Butt Kickers Skip for Height Skip for Distance Metcon (Time) 2 Rounds: Run 1000m 40 KBS 53/35lbs 2min Plank Hold Stay consistent on your run! Move effortlessly from one component to the next with minimal rest in between movements. Metcon (No Measure) For quality: 5-4-3-2-1 Strict Pull-ups 10-8-6-4-2 Weighted box step ups (total; not each leg) Perform 5 pull ups, then 10 box step ups, then 4 pull ups, then 8 step ups, and so on... No substitution on ring rows today, choose a band to a

Saturday, September 15

Alternating OTM x 12 (3 Rounds): Minute 1 – 150 Meter Run (building in speed over the rounds) Minute 2 – :45s Mobility Minute 3 – 1 Round of "Strict Cindy" (5 Pull-Ups, 10 Pushups, 15 Air Squats) Minute 4 – Two parts of the Barbell WU Mobility: Round 1 – Spiderman and Reach Round 2 – Alternating Samson Round 3 – Walkouts Barbell Warmup: Round 1 – 5 Good Mornings, 5 Pausing Back Squats Round 2 – 5 Elbow Rotations, 5 Strict Presses Round 3 – 5 Stiff-Legged Deadlifts + 5 Front Squats “Adderall” (AMRAP - Reps) 0:00 – 10:00 1 Mile Run Max Clean & Jerks (135/95) in time remaining 10:00 – 13:00 Rest 13:00 – 20:00 800 Meter Run Max Power Snatch (115/80) in time remaining 20:00

Friday, September 14

2 rds :30s Samson Stretch each side :30s Alternating Samson Streches :30s Warrior Squats Followed by... 5 Good Mornings 5 Elbow Rotations 5 Back Squats 5 Strict Presses 5 Front Squats 5 Hang Squat Cleans Squat Clean (3x3, 3x2, 3x1) On the Minute x 11: Minutes 1+2+3 - 3 Squat Cleans Minute 4 - Rest Minutes 5+6+7 - 2 Squat Cleans Minute 8 - Rest Minutes 9+10+11: 1 Squat Clean Front Squat (2x4,2x3,2x2) Week 1 of a 5-week progression. 2 Sets of 4 @ 70% 2 Sets of 3 @ 75% 2 Sets of 2 @ 80% Fire Ball (Time) 3 Rounds: 27/21 Calorie Row 21 Pull-Ups 15 Burpee Box Jump Overs (24"/20") **EXTRA** Metcon (AMRAP - Reps) Alternating OTM x 10 (5 Rounds) Even Minutes - 5 Push Presses

Thursday, September 13

Line Drills 200 Meter Run Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts 3 Air Squats + Broad Jump High Knees Butt Kickers Skip for Height Skip for Distance Bench Press (3x3,3x2,3x1) Keep Sets to every :90 seconds Active Recovery 3 (No Measure) Moving into a lower intensity, longer, classical "sweat-fest" for our active recovery. 30:00 Recovery Row/Bike On the 3:00 - 20 Wallballs (20/14) On the 6:00 - 35 AbMat Sit-Ups On the 9:00 - 50' Handstand Walk (Bear Crawl Scale) On the 12:00 - 20 Wallballs (20/14) On the 15:00 - 35 AbMat Sit-Ups On the 18:00 - 50' Handstand Walk On the 21:00 - 20 Wal

Wednesday, September 12

Three parts today, with an emphasis on a heavy deadlift barbell. Opening with triples, doubles, and singles on the deadlift. This will lead us into our conditioning for the day, combining running, double-unders, and deadlifts Body Armor to finish, with unilateral pressing and midline work to close. --------- WARMUP 2rds Minute 1 – :40s Bike or Row Minute 2 – 5 Slow Russian Baby Makers Minute 3 – :40s Bike or Row Minute 4 – 6 Good Mornings + 6 Stiff-Legged Deadlifts Deadlift (3x3,3x2,3x1) Total of (9) sets below, ranging from triples at 80%, doubles at 84%, and heavy singles at 88%. 3 Sets of 3 @ 80% of Deadlift 1RM 3 Sets of 2 @ 84% of Deadlift 1RM 3 Sets of 1 @ 88% of Deadlift

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