Saturday, November 24

Gymnastic conditioning to start our Saturday, with a rope climb drill that transitions into a strict gymnastic strength builder with tempo repetitions. Following our final iteration of this deadlift scheme, finishing our fourth iteration of our 9x3 deadlifts. Conditioning to finish, in two variations - a team of three workout (preferred option), but always an individual version posted as well for those training solo today. ACTIVATION 400 Meter Run (or 500m row) into: 30-20-10: Hip Extensions After each set, complete 3 Spidermans (each side) + 5 Strict Pull-Ups Finish with a second 400 meter run (or 500m row). Barbell Warmup 5 Good Mornings 5 Elbow Rotations 5 Strict Presses

Friday, November 23

Our fourth Friday in "Grindstone". Stamina squats to open our day, now executing our 1/3 repetition scheme with 79%. A hang power clean and jerk complex to follow, which will lead us into "Greased", a variation of "Grace". Heavier, and with toes to bar mixed at the top of each minute. Bike conditioning to finish. ACTIVATION 3:00 Slow Bike or Row, directly into: 3 Rounds: 5 Strict Pull-Ups 5 Slow Wall Squats - Video 10 Pushups 10 GHD Sit-Ups 2 Rounds: :30s Walkouts - Video :30s Alternating Samson Stretches - Video :30s Warrior Squats - Video Barbell Warmup (empty barbell) 2 Rounds: 7 Good Mornings 6 Back Squats 5 Front Squats Stamina Squat 1&3 (Emom 12) Alternating "

Thursday, November 22

Recovery Thursdays. Mobility to prepare for the remainder of the week. If you have access to the gym and would like to head in to mobilize further, that is ideal. But the below stretches are designed so that we can do these at home, if need be. 3:00Min Bike/Row/Shuttle Run --- 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 Bench Press (EMOM 12) Choose a weight for 3 reps & a weight for 6 reps. Alternate every minute for 12 minutes. Try and use the same weight for the 3's all

Wednesday, November 21

A different kind of Barbell Cycling to start our Wednesday. Coupling higher repetition front squats with a varying type of burpee, our aim today is to focus on our front cycle cycle speed and cadence. Stimulus notes below. Body Armor to follow, in the form of "On the Minute" drill combining kettlebell walking lunges, deadlifts, handstand walking and double-unders. Midline cashout to finish. ACTIVATION EMOM x 16 (4 Rounds) Minute 1 – 200 Meter Run Minute 2 – :30s Plank Hold + :30s Dowel Passovers Minute 3 – 50s Bike or Row Minute 4 – Two Parts of the BB Warmup Barbell Warmup: Round 1 - 5 Good Mornings + 5 Back Squats Round 2 - 5 Hang Muscle Cleans + 5 Strict Presses Round 3 -

Tuesday, November 20

Three parts today: 1. Tempo Power Snatch, focusing on our first pull off the ground. 2. Conditioning, involving bike calories, dumbbell snatches, and an odd-object run. 3. Row conditioning, repeating our intervals from last week. Let's beat last week's scores. ACTIVATION 6:00 Bike On Minutes 0, 2, 4 - Light easy pace. On MInutes 1-3-5 - Moderate pace, growing in intensity. 2 Rounds, Not for Time: 3 Walkouts 7 Slow Barbell Overhead Squats (empty) 15 Sit-Ups/GHD Snatch Barbell Warmup (empty barbell) 2 Sets: 3 Good Mornings 3 Back Squats 3 Snatch Grip Presses (behind the neck) 3 Stiff Legged Deadlifts (Snatch grip) 3 Hang Muscle Snatches Tempo Power Snatch (Emom 10) 10 S

Monday, November 19

Week 4 of "Grindstone". Introducing our newest CompTrain Benchmark - "Bane". Video demonstration featuring CompTrain Games Masters Dave Hippensteel, Joe Ames, and Dave Hamel. Opening the day with our stamina squats, adding another 3 percent compared to last week. Following, we'll move into "Bane", as our main effort for the day. ACTIVATION Rotating Stations Every 2:00, for 16:00 min (2 Rounds): Station 1 – 30/21 Calorie Row Station 2 – 3 Slow Walkouts + 3 Spidermans per side + 15 Sit-Ups Station 3 – 24/17 Calorie Assault Bike Station 4 - 5 Slow Wall Squats + 5 Russian Baby Makers Barbell Warmup (empty BB): 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5

Sunday, November 18

12 Min Consistent Effort 250m Row 10 Ring Rows 20 second side plank/side 10 Push Ups Metcon (No Measure) Every 2:30 Mins for 7 rounds: 30 Double Unders 10 reps of Gymnastics Skill of your choice Skills can include: pull-ups, handstand push ups, toes to bar, handstand hold, etc. Here is your chance to hone in on a skill that you want to get better on. Metcon (No Measure) 4 rounds NFT: 12 calorie row/bike 20m Overhead plate lunge 20 KB jump squat 20 V-Ups #torontocrossfit #crossfitcrosscheckmississauga #crossfitnearme #crossfitcrosscheck #crossfit #crossfitmississauga #personaltraining #crossfitinmississauga #toronto #gym #wod #workout #gymnearme #teamcrosscheck #crosscheckcros

Saturday, November 17

Rounding out Week 3 of "Grindstone". Starting our day with cycling work on the barbell - a clean and jerk complex, followed by a jerk complex. Conditioning to follow, in the form of a triplet. Running, hang power snatches, and burpee box jumps. ACTIVATION 400 Meter Run (or 500m row) into: 30-20-10: Hip Extensions After each set, complete 3 Spidermans (each side) + 5 Strict Pull-Ups Finish with a second 400 meter run (or 500m row). Barbell Warmup 5 Good Mornings 5 Elbow Rotations 5 Strict Presses 5 Hang Muscle Cleans 5 Push Presses Hang Power Clean & Jerk (5 x 3) On the 2:30 x 5 Sets: 2 Hang Power Cleans + 1 Push Press 2 Hang Power Cleans + 1 Push Jerk 2 Hang Power Clea

Friday, November 16

Our third Friday in "Grindstone". Building upon last week's Stamina Squats to start, and pushing our Clean and Jerk work we normally see on Friday's to tomorrow (Saturday), swapping our Saturday deadlifts into today's training. To finish, our conditioning for the day is a benchmark of ours - "Smooth Criminal". An AMRAP 15 of double-unders, wallballs, and deadlifts. ACTIVATION 3:00 Slow Bike or Row, directly into: 3 Rounds: 5 Strict Pull-Ups 5 Slow Wall Squats 10 Pushups 10 GHD Sit-Ups 2 Rounds: :30s Walkouts :30s Alternating Samson Stretches - Video :30s Warrior Squats Barbell Warmup (empty barbell) 2 Rounds: 7 Good Mornings 6 Back Squats 5 Front Squats Stamina Squat

Thursday, November 15

Recovery Thursdays. Mobility to prepare for the remainder of the week. If you have access to the gym and would like to head in to mobilize further, that is ideal. But the below stretches are designed so that we can do these at home, if need be. --- 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 Bench Press (3-3-2-2-1-1) Warmup to 70% for 1st set of 3. Add weight each set 60s (Time) Partner Wod 2 Rds For Time: 60 Cal Bike/Row 60 Air Squats 60 Sit-ups 60 Box Jumps 24/20 60

Wednesday, November 14

Barbell Cycling to start our day, with a modified version of the "Big Clean" Complex. Traditionally for load, we are now fixing a clock to the efforts at lower percentages. Following, a short but high intensity couplet of running and kettlebell thrusters. Row conditioning to close. ACTIVATION 6:00 Bike On Minutes 0, 2, 4 - Light easy pace. On MInutes 1-3-5 - Moderate pace, growing in intensity. 2 Rounds, Not for Time: 3 Walkouts 7 Slow Barbell Overhead Squats (empty) 15 Sit-Ups Snatch Barbell Warmup (empty barbell) 2 Sets: 3 Good Mornings 3 Back Squats 3 Snatch Grip Presses (behind the neck) 3 Stiff Legged Deadlifts (Snatch grip) 3 Hang Muscle Snatches Big Clean Complex

Tuesday, November 13

Three parts on our Tuesday. 1. Strict Gymnastics - Testing Max Strict Handstand Pushups 2. Snatch Complex 3. Intervals - Bike, Burpee, Power Snatch ACTIVATION 4:00 Bike On Minutes 0, 2, - Light easy pace. On MInutes 1-3- Moderate pace, growing in intensity. Snatch Barbell Warmup (empty barbell) 2 Sets: 3 Good Mornings 3 Back Squats 3 Snatch Grip Presses (behind the neck) 3 Stiff Legged Deadlifts (Snatch grip) 3 Hang Muscle Snatches Strict HSPU (1 x Max Effort) 1 Set: Max Effort Strict Handstand Pushups Following, rest as needed, into 4 Sets: 40% of the above Max Set of Strict Handstand Pushups 6 Tempo Ring Rows Snatch (5 x 1) On the 2:00 x 5 Sets: 1 Snatch Pull 1 High

Monday, November 12

Week 3 of "Grindstone". Given a Snatch workout on Saturday and one tomorrow (Tuesday), we will be pushing our routine Monday snatches to tomorrow. Starting the week off first by building in our Stamina Squats - adding 3% from last week as we enter week 3. This will transition us into our conditioning, a scaled-up version of the classical CrossFit.com benchmark, "Jackie". Body Armor with tempo dumbbell work to follow, with an Odd-Object piece to finish the day. ACTIVATION Rotating Stations Every 2:00, for 12:00 (2 Rounds): Station 1 – 30/21 Calorie Row Station 2 – 3 Slow Walkouts + 3 Spidermans per side + 15 Sit-Ups Station 3 – 24/17 Calorie Assault Bike Station 4 - 5 Slow Wall S

Sunday, November 11

10 min AMRAP: 5 shuttle runs 10 supermans 10 wall squats 30s plank 30s bar hang Metcon (AMRAP - Reps) EMOM 16: Min 1: 20 Wall Balls Min 2: 20 DB Snatch Min 3: Max calorie row/bike Min 4: REST Metcon (No Measure) Functional BB: Superset (3 rounds): A) 5 strict Pull-Ups B) 12 Alternating Glute Bridge DB Press Superset (3 rounds): A) Weighted Wall Sit (45-60 sec) B) 8 Seated DB Press Superset (3 rounds): A) Double KB overhead walk (20m) B) Ring Plank (45-60 sec) #torontocrossfit #crossfitcrosscheckmississauga #crossfitnearme #crossfitcrosscheck #crossfit #crossfitmississauga #personaltraining #crossfitinmississauga #toronto #gym #wod #workout #gymnearme #teamcrosscheck #c

Saturday, November 10

Finish of Week 2 on "Grindstone". Opening with a benchmark we'll revisit at the close of the cycle, coupling rope climbs and assault bike calories. Moving into our deadlifts to follow, building on last week. A mid-range chipper, "Viper", to be conditioning finish to the week. ACTIVATION 400 Meter Run (or 500m row) into: 2 Rounds: 9 Kettlebell Swings (light) 12 Air Squats 15 AbMat Sit-Ups 2 Rounds: :30s Alternating Samson Stretch :30s Warrior Squats Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats Deadlift (9 x 3) 9 Sets of 3: 3 Sets of 3 at 72% 3 Sets of 3 at 77% 3 Sets of 3 at 82% This is a

Friday, November 9

Our second Friday in "Grindstone". Building upon last week, changing our complex work on the clean and jerk to start, followed by our next build in the Stamina Squats. Conditioning to follow in "Cover Girl", an 18:00 workout with a large buy-in to the scored portion. ACTIVATION 1:00 Slow Bike or Row, directly into: 2Rounds: 5 Strict Pull-Ups 5 Slow Wall Squats 10 Pushups 10 Sit-Ups 1 Round: :30s Walkouts :30s Alternating Samson Stretches :30s Warrior Squats Barbell Warmup 5 Good Mornings 5 Elbow Rotations 5 Back Squats 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats Grindstone - Clean and Jerk Complex (5 x 4) 5 Sets of the Complex: 1 Hang Squat Clean 1 P

Thursday, November 8

--- 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 Bench Press (5-4-3-2-1) Warmup to 60% for 5. Build to a 1Rep Max Metcon (No Measure) Not for Time: 50-40-30-20-10: Bike/Row Calories 2 Rounds of "Strict Cindy" after each interval. This is a longer piece (~30:00), especially with our intentions to hold a conversational pace throughout. If a "Level 5" is completing "Fran", and Level 2 is a warm-up pace, this is done at "Level 3". Modifying this piece by omitting the round of 50

Wednesday, November 7

Opening our day with a benchmark we'll see again at the finish of "Grindstone". A barbell-cycling 3:00 AMRAP combining the power snatch, power cleans, push jerks, and overhead squats. Odd-Object conditioning to follow with a Wreckbag. Preferably completed with a teammate for work/rest training, but an individual version is also available below. ACTIVATION EMOM x 12 (3 Rounds) Minute 1 – 200 Meter Run Minute 2 – :30s Plank Hold + :30s Dowel Passovers Minute 3 – 50s Bike or Row Minute 4 – Two Parts of the BB Warmup Barbell Warmup: Round 1 - 5 Good Mornings + 5 Back Squats Round 2 - 5 Snatch Grip Deadlifts + 5 Hang Muscle Snatches Round 3 - 5 Snatch-Grip Behind the Neck Jerks + 5

Tuesday, November 6

Three parts today: 1. A skill-based gymnastic opener - not for score, but for practice. 2. A Hero workout, "Nate"... a gymnastic heavy triplet. 3. Recovery Midline on the bike. ACTIVATION 2 Rounds, at low intensity: 1:00 Light Bike (or Row) 12 Slow Banded Good Mornings 10 Sit-Ups 2 Rounds: :45s Moderate Bike (or Row) 3 Scap Retractions 3 Strict Pull-Ups 7 Pushups 2 Round: :30s Faster Bike (or Row) 25' Handstand Walk or HS Hold 15 Air Squats Metcon (No Measure) Not for score, but for practice: In a 12:00 Clock: 3 Strict Ring Muscle-Ups 25' Handstand Walk Course 16 Pistols 25' Handstand Walk Course Nate (AMRAP - Rounds and Reps) 20-Minute AMRAP of: 2 Muscle-ups 4 H

Monday, November 5

Week 2 of "Grindstone". Building upon our baseline established last week. - Snatch Complex - Stamina Squat (Week 2) Followed by 3 x 5:00 intervals as the heart of our conditioning for the day. ACTIVATION Alternating EMOM x 10 (2 Rounds) Minute 1 – :50s Row Minute 2 – 2 Spiderman and Reach, each side Video + 5 Pushups Minute 3 – :50s Bike Minute 4 – 10 Dowel Overhead Squats Minute 5 – 15 Russian Kettlebell Swings (50/35) Snatch Barbell Warmup (empty barbell) 2 Sets: 3 Good Mornings 3 Back Squats 3 Snatch Grip Presses (behind the neck) 3 Stiff Legged Deadlifts (Snatch grip) 3 Hang Muscle Snatches Snatch Complex (5 x 1+2) 5 Sets of the Complex: 1 Hang Power Snatch 2 Hang

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