Friday, October 5

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. Reaching into the longer time frame with a chipper to follow. ------------ 3:00min Slow Bike/Row 1min Active Samson 1min Active Spiderman 1min Warrior Squats Squat Clean (Emom 15) On the Minute x 15: 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 4 of a 5-week progression, adding 3% to each lift. 2 Sets of 4 @ 79% 2 Sets of 3 @ 84% 2 Sets of

Thursday, October 4

--- Upper Body --- 1. Puppy Pose - 1:00 2. Shoulder to Floor - 1:00/each 3. Wrist Stretches - 1:00 --- Lower Body --- 1. Couch Stretch - 2:00/each 2. Pigeon Pose - 2:00/each 3. Butterfly - 1:30 4. Pike - 1:00 5. Straddle - 1:00 6. Kneeling Split - 1:00 ———- 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 (AMRAP - Rounds) Active Recovery Every 3:00 x 4 Rounds (48:00) A) 30/24 Calorie Assault Bike B) 40/30 Calorie Row C) 500 Meter Run D) 50 Sit-ups Not for intensity, bu

Wednesday, October 3

Starting our day with handstand walk practice, which will prime our shoulders for the overhead barbell work to follow. Spending the next three weeks building into a jerk micro-progression, with Day 1 today. Conditioning to follow - a repeat workout from November of last year. "Long Gone". Body Armor to finish our Wednesday, coupling barbell bench press repetitions with deadlifts. -------------- EMOM x 8 (2rds) Min 1 - :55s Bike/Row Min 2 - :30s Plank Hold + :30s Pvc Passthrough Min 3 - 5 Strict DB Presses. each arm (pause at top) Min 4 - 7 Good Mornings + 7 Elbow Rotations + 5 Push Presses Long Gone (AMRAP - Reps) 5 Rounds: AMRAP 1:00 at each station: Wallballs (20/14) Dumbbell S

Tuesday, October 2

3 Parts Today: 1. Ring Muscle-Ups 2. Conditioning 3. Midline Conditioning --------------- 1 rd 200m Light-Paced Row 5 Slow Scap retractions 5 Kip Swings 1-3 Strict Pullups/Ring Row 15 Double Unders 1rd 200m light paced-run 5 pushups 5 Spiderman and Reach, each leg 10 abmat or ghd situps 15 Double Unders Metcon (AMRAP - Reps) Muscle Up Ladder Ascending Ladder for 5 Minutes: 25 Double-Unders + 1 Ring Muscle-Up 25 Double-Unders + 2 Ring Muscle-Ups 25 Double-Unders + 3 Ring Muscle-Ups *Scale- Kipping Chest to bar/kipping pullup/ringrow/dips Inside Out (Time) For Time: 800 Meter Row/Run 21 Power Cleans (185/135) 400m Sandbag/Odd Object run (50/35) 21 Burpee Box Jump Over

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