Monday, December 31

Deload week. With Christmas last week, and New Years tomorrow, we have purposefully planned our deload week here. After very strong weeks leading up to this point, the body and mind will only benefit from the time away from the gym this week. We will sustain training throughout the week, but at roughly 50% of our usual volume. This will allow us to bring intensity to the pieces we have, yielding a potent stimulus all while we facilitate recovery. Despite looking at a full rest day tomorrow (New Years), our aim is to keep our overall volume on the lower side today. With that, we can bring intensity to our single conditioning piece today - "Fran". Now "Fran" is a workout where the stimul

Sunday, December 30

AMRAP 10: 1 Wall Walk 10 Wall Balls 20 Mountain Climbers :30s Plank Metcon (No Measure) Strength Portion: EMOM 20: Min 1: 5 Strict Pull Ups Min 2: 10 DB Reverse Lunges Min 3: 10 DB Push Press Min 4: 10 Hollow Rocks Metcon (AMRAP - Reps) "The Chief" Five 3-minute AMRAPs AMRAP in 3 minutes 3 DB Power Cleans 6 Push-Ups 9 Air Squats Then Rest 1 minute Repeat 5 times

Saturday, December 29

Alternating EMOM x 12 (3 Rounds): Minute 1 - :50s Row Minute 2 - 5 Scap Retractions + 7 Kip Swings + 9 Pushups Minute 3 - :50s Bike Minute 4 - 25-50' Handstand Walk (or :50s practice) Metcon (AMRAP - Reps) Saving Grace Team Version Teams of 3, 30:00 Time Cap: 3 Rounds: 60 Kipping Handstand Pushups 20 Bar Muscle-Ups Directly into… 30 Clean and Jerks (95/65) 30 Clean and Jerks (115/80) 30 Clean and Jerks (135/95) 30 Clean and Jerks (155/105) 30 Clean and Jerks (185/125) 30 Clean and Jerks (205/145) Stimulus wise, we are looking to finish with a heavy barbell at the end, but one that singles are there for with our teammates. To take a look at each barbell weight so that we can

Friday, December 28

Starting our day with three attempts to establish a new Overhead Squat 1RM. We'll transition then into a running clock section where we'll move through three "stations": Snatch Balance, a complex, and a build to a heavy set of 2 Squat Snatches. A repeat conditioning piece, "Over and Out", comes next. Last completed on June 29. Row conditioning to finish. Overhead Squat (2-2-1-1-1-1-1-1-1) Warming Sets: 2 Reps - 60% 2 Reps - 65% Singles - 70%, 75%, 80%, 85%, 90% Small jumps beyond may be of choice here, climbing by feel. 3 Attempts to establish a 1RM Overhead Squat All repetitions are taken from the rack. To warm for our overhead squat attempt, we first want to turn our eyes tow

Thursday, December 27

Team, Optional active recovery below. Base today on how you feel upon waking in the morning, and, if on the fence... I would recommend taking a full rest day today. Purely to allow our mind and body to recover in these next two weeks with a handful of extra rest days, priming our efforts at the turn of the year. Bench Press (5-5-3-3-3-3) Warmup to 70% Metcon (Time) 400m Row, 21/15 Calorie Bike 400m Row, 15/12 Calorie Bike 400m Row, 9 Calorie Bike Directly into... 50 Burpees Directly into... 400m Row, 9 Calorie Bike 400m Row, 15/12 Calorie Bike 400m Row, 21/15 Calorie Bike #torontocrossfit #crossfitcrosscheckmississauga #crossfitnearme #crossfitcrosscheck #crossfit #crossfitmi

Wednesday, December 26

A strong volume day, much like Monday. Designed to be so with the recognition that tomorrow will be a rest day programmed, with the option for active recovery. Starting our training day repeating a benchmark we completed early in the training cycle - "Bar Fight". Completed on November 7. Weightlifting to follow in the form of a 3-repetition clean complex, which will lead us into our conditioning for the day. 3 higher powered AMRAP 3 intervals. ACTIVATION 2 Rounds, steadily building intensity: 15/12 Calorie Row + 10 Hollow Rocks 12/9 Calorie Row + 10 Superman Rocks 9/6 Calorie Row + 2 Strict Pull-Ups + 3 Kipping Pull-Ups + 5 Pushups + 10-20s Handstand Hold Clean Barbell Warmup (em

Tuesday, December 25

MERRY CHRISTMAS #torontocrossfit #crossfitcrosscheckmississauga #crossfitnearme #crossfitcrosscheck #crossfit #crossfitmississauga #personaltraining #crossfitinmississauga #toronto #gym #wod #workout #gymnearme #teamcrosscheck #crosscheckcrossfit #mississauga #gymsnearme #mississaugacrossfit #crossfit #oakvillecrossfit

Monday, December 24

Line Drills 200 Meter Shuttle 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 12 Days of Christmas :Comptrain (Time) 12 Rounds: 1 Squat Snatch (135/95) 2 Hang Power Snatches (135/95) 3 Deadlifts (135/95) 4 Burpees 5 TTB #torontocrossfit #crossfitcrosscheckmississauga #crossfitnearme #crossfitcrosscheck #crossfit #crossfitmississauga #personaltraining #crossfitinmississauga #toronto #gym #wod #workout #gymnearme #teamcrosscheck #crosscheckcrossfit #mississauga #gymsnearme #mississaugacrossfit #crossfit #oakvillecros

Sunday, December 23

E2MOM Every 2 minutes for 7 rounds, complete: 20-30 Double Unders 7 TTB Metcon (No Measure) EMOM 20 Min 1: 5 Pull-Ups (strict) Min 2: 10 Alternating Pistols Min 3: 20 Wall Balls Min 4: 10 Push-ups Min 5: REST Metcon (Time) 5 Rounds for Time: 20/14 Calories Row/Bike 20 DB Squats Rest 1 Min #torontocrossfit #crossfitcrosscheckmississauga #crossfitnearme #crossfitcrosscheck #crossfit #crossfitmississauga #personaltraining #crossfitinmississauga #toronto #gym #wod #workout #gymnearme #teamcrosscheck #crosscheckcrossfit #mississauga #gymsnearme #mississaugacrossfit #crossfit #oakvillecrossfit

Saturday, December 22

Three parts today: 20-Rep Back Squat to start our day. Rope climb conditioning to follow - 10 Repetitions for time. Conditioning, in the form of a "down and back" chipper combining toes to bar, heavier power cleans, and biking. ACTIVATION Alternating EMOM x 12 (3 Rounds): Minute 1 - 18/14 Calorie Row Minute 2 - 5 Scap Retractions + 4 Kip Swings + 3 Strict Pull-Ups + 10 Air Squats Minute 3 - 15 Sit-Ups Minute 4 - 5 Slow Wall Squats Back Squat (1 x 1) 1 Attempt to Establish: 20-Rep Max A strong area to be inside of a 20-Rep Max attempt is in the 72-77% range. To warm, we first want to build in a handful of repetitions to fully open our hips as we loosen for the attempt. Fol

Friday, December 21

Starting the day off with our newest CompTrain benchmark - "Vader". Click this video link - youtu.be/MtZpnl8-x5I - to watch three CompTrain Masters, to include two multiple time Games athletes Dave Hamel and Joe Ames demonstrate the workout. Following our conditioning, we'll move into skill work on the jerk, through a skill based primer that precedes an "On the Minute" complex. Body Armor to finish. ACTIVATION Not for Time: 2:00 Bike + 1 Round of Strict Cindy 2:00 Row + :30s Walkouts 1:00 Bike + :30s Alternating Samson Stretches 1:00 Row + :30s Warrior Squats :30s Bike :30s Row Aim is to gradually increase our intensity on the two machines as we move through the warmup. Jerk

Thursday, December 20

Line Drills 200 Meter Shuttle 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 (5-5-3-3-1-1) Warmup to 70% for 1st set of 5 Metcon (Time) Partner Wod "Hold On" For Time 2 Rounds: 25 Cal Row, Dead Hang Hold 25 Cal Bike, Low Squat Hold w medball 20/14 25 Cal Row, Hollow Rock Hold 25 Cal Bike, Dball Hold 150/80 (or farmers carry hold) *One partner must be holding for the other partner to be accumulating calories on the rower/bike #torontocrossfit #crossfitcrosscheckmississauga #crossfitnearme #crossfitcro

Wednesday, December 19

Olympic work to start our day, opening with build to a heavy set of five overhead squats. This will lead us into a snatch complex, completed "On the 2:00" for 5 sets. Handstand pushups will be focus for the remainder of the day, first building to a 3-rep deficit. This will lead us into a conditioning triplet of handstand pushups, overhead squats, and deadlifts. ACTIVATION 2 Rounds, steadily building intensity: 15/12 Calorie Row + 10 Hollow Rocks 12/9 Calorie Row + 10 Superman Rocks 9/6 Calorie Row + 5 Wall Squats Barbell Warmup (empty barbell) 5 Good Mornings + 5 Snatch Grip Strict Presses 5 Good Mornings + 5 Snatch Grip Push Presses 5 Stiff Legged Deadlifts + 5 Snatch Grip Push

Tuesday, December 18

Just two parts today, with a focus on conditioning. Starting with "Dopamine", which involves three monostructural movements in the interval training setting. Handstand Walk practice to follow and close our day, combined with GHD sit-ups to challenge our midline while inverted. ACTIVATION Alternating OTM x 12 Minute 1 - :45s Row Minute 2 - 4 Inchworms - Video Minute 3 - :45s Shuttle Runs (10m course) Minute 4 - Walking Knee Tucks into Walking Quad Stretch (30s each) Minute 5 - :45s Bike Minute 6 - 15 AbMat Sit-Ups Two rounds through the cycle above. Round 1 is a conversational pace on the row/run/bike, where as Round 2 is a good deal quicker. Dopamine (5 Rounds for time) "On th

Monday, December 17

Week #8 of "Grindstone". Starting our day building upon last week's combination of ring muscle-ups and double-unders, reaching higher in percentages per set than last week. Following, we'll move into Weightlifting. Repeating a Clean and Jerk complex from early November. Conditioning comes next, in the form of a 6-station 21-15-9 workout. ACTIVATION Rotating Stations Every 2:00, for 16:00 (2 Rounds): Station 1 – 30/21 Calorie Row Station 2 – 3 Russian Baby Makers, 3 Slow Walkouts, 3 Spidermans per side Station 3 – 24/17 Calorie Assault Bike Station 4 - 5 Strict Pull-Ups + 10 Pushups + 15 Air Squats + 20 Sit-Ups Grindstone - Clean and Jerk Complex (5 x 4) 5 Sets of the Complex:

Sunday, December 16

Warm-Up Tabata Bike/Row 4 Rounds: 30s Plank 30s Side Plank/Side 15 KB Swings 15 KB Squats Metcon (No Measure) 3 Rounds: 5 Strict Pull-Ups 5 Wall Walks 5 Toes to Bar Max Hanging L-Sit Metcon (No Measure) Every 2 Minutes, 10 Rounds 5 DB Cleans 4 DB Squats 3 DB Thrusters #torontocrossfit #crossfitcrosscheckmississauga #crossfitnearme #crossfitcrosscheck #crossfit #crossfitmississauga #personaltraining #crossfitinmississauga #toronto #gym #wod #workout #gymnearme #teamcrosscheck #crosscheckcrossfit #mississauga #gymsnearme #mississaugacrossfit #crossfit #oakvillecrossfit

Saturday, December 15

Starting our weekend with a handstand walk piece, challenged by a short distance calorie row buy-in. Moving into barbell cycling to follow as we focus on our power snatch cycle capacities at three varying weights. Conditioning to finish, with two options - team or individual. ACTIVATION On the 2:00 x 2 Rounds (16:00): Minutes 0-2 - 30/24 Calorie Row Minutes 3-4 - 5 Strict Pull-Ups + 10 Pushups + 15 Air Squats + 20 AbMat Sit-Ups Minutes 5-6: 30/24 Calorie Assault Bike Minutes 7-8: :45s of Warrior Squats + 3 Spidermans (each side) 2 Rounds Barbell Warmup 5 Hang Muscle Snatches 5 Snatch Grip Push Jerks (from behind the neck) 5 Power Snatches Metcon (3 Rounds for reps) 3 Rounds:

Friday, December 14

Workout Definition Starting the day off with our newest CompTrain benchmark - "Joker". Demonstrated by 3-Time CrossFit Games Champion and CompTrain Master, Dave Hippensteel. Watch the video, here - youtu.be/Sc0X8CIS1GU Following, we'll move into a combination of heavy squat cleans and handstand walking. Body Armor to finish our day. ACTIVATION 3:00 Bike or Row Every minute, pick up our intensity just a touch. Starting from a very light conversational pace, let's progress to finish in the third and final minute with a moderate pace. 2 Rounds, walk through pace: 5 Strict Pull-Ups 10 Slow Pushups 15 Sit-Ups 20 Air Squats 20 Double-Unders 2 Rounds: :30s Walkouts :30s Alternat

Thursday, December 13

Line Drills 200 Meter Shuttle 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 (4 x 5) -warmup to 70% - add weight each set if possible Metcon (Time) 40:00 Recovery Bike/Row Conversational pace throughout, pausing every 6:00 for... On the 6:00: 3 Turkish Get-Ups, each arm, alternating On the 12:00: 4 Cossack Squats (each) 4 Waiter Squats (each) On the 18:00... 8 Dumbbell Overhead Squats (each side) Repeat this cycle, in this order, at the 24:00, 30:00, and 36:00. Following, bike until 40:00. Ath

Wednesday, December 12

Two parts today: Opening with conditioning, our focus of effort today. To follow, barbell cycling, completed with the fatigue of today's conditioning. A three round workout with descending weight, versus ascending. ACTIVATION 2 Rounds, steadily building intensity: 15/12 Calorie Row + 10 Hollow Rocks 12/9 Calorie Row + 10 Superman Rocks 9/6 Calorie Row + 5 Wall Squats Power Snatch Barbell Warmup (empty barbell) 5 Good Mornings + 5 Snatch Grip Strict Presses 5 Good Mornings + 5 Snatch Grip Push Presses 5 Stiff Legged Deadlifts + 5 Snatch Grip Push Jerks 5 Hang Muscle Snatches + 5 Power Snatches Metcon (Time) 3 Rounds: 10 Power Cleans 10 Front Squats 10 Push Jerks Round 1 -

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