Saturday, February 2

Rounding out week four of "Racehorse". Starting with sets building to a moderate-to-heavy "Close Grip" Overhead Squat triple. Here, we are aiming to move as close to our jerk grip as possible, as long as our movement holds sound. Conditioning to follow, in two parts: 1. A barbell-centric effort with both overhead squats and power clean and jerks. 2. Run conditioning in five separate intervals. ACTIVATION 1:30 Bike (Slow) 20 Hollow Rocks 20 Superman Rocks 1:00 Bike (Moderate) 15 Hollow Rocks 15 Superman Rocks :30 Bike (Fast) 10 Hollow Rocks 10 Superman Rocks After each round, complete the below mobility: After the 20's - :30s Spiderman and Reach After the 15's - :30s Wa

Friday, February 1

"Game Day Friday". After barbell-oriented "Game Day Friday" events, we are shifting gears, to a nearly all bodyweight piece. With higher volume gymnastics in the mix, it will be our stamina and conditioning tested across 20 minutes, Body Armor to close. ACTIVATION Not for Time: 3 Rounds: 20/15 Light Bike :30s Alternating Samson Stretches 1 Round of Strict Cindy :30s Spidermans Wet Floor (AMRAP - Rounds and Reps) AMRAP 20: 75 Wallballs (20/14) 60/45 Calorie Row 45 Toes to Bar 30 Burpee BJO (24"/20") 15 Ring Muscle-Ups In "Wet Floor", we have a gymnastic based "Open"-style chipper. As one can imagine, both conditioning at the aerobic level is only one of multiple factors i

Thursday, January 31

2:30 Minute Bike/Row/Run or Skip :45 sec Active Spiderman :30 sec Active Samson Barbell/PVC Warmup 5 Snatch Pulls 5 Power Snatches 5 Snatch Grip Push Press 5 Overhead Squats 5 Snatch Balance Snatch Pull (3 reps EMOM x 5) Movement finishes with a shrug and loose arms, but no upright row. The bar won't pass much higher than the waist Rest 2-3 min to transition into Snatch Balance Snatch Balance (3 reps EMOM x 5) Keep weights manageable, work on speed under the bar and landing in low squat position Rest 2-3 min to transition into Snatch Snatch (1 rep EMOM x 5) Keep weights manageable and keep the lift technique based. We shouldn't be failing the rep due to heavy weight, until set #

Wednesday, January 30

Tempo Back Squats to start our Wednesday. These repetitions, each at 10 seconds per, are purposefully lengthy in time. Leveraging time under tension to our advantage, we can perform repetitions at sub-maximal loads to yield a potent response. Conditioning to follow, coupling dumbbell front squats and double-unders. Gymnastic skills to finish, in a "not for time" conditioning piece allowing us to focus on technique and motor patterns, over intensity. ACTIVATION 300-250 Meter Row After each set: 10 Hollow Rocks 10 Superman Rocks 2 Inchworms 3 Empty Barbell Good Mornings 3 Empty Barbell Stiff-Legged Deadlifts 3 Empty Barbell Deadlifts 3 Slow Wall Squats Tempo Back Squat (5 x 2)

Tuesday, January 29

Starting our Tuesday with a "chipper style AMRAP". An AMRAP with longer round times, pushing beyond the 5:00 mark per. 2 rounds will be a challenge to finish, with very few athletes finishing three. Row conditioning to follow, using 2K paces in three intervals. Midline to close, which is also a repeat from two weeks ago. Giving us a chance to "best" our last score, not necessarily by loading used, but how by how sound our positioning is. How well we move. ACTIVATION 2 Rounds, at low intensity: 2:30 Bike, into... 3 Rounds: :30s Walkouts :30s Banded Good Mornings :30s Reverse Samson Dumbbell Warmup 2 Rounds, starting with a light dumbbell and moving to a moderate: 4 Deadlifts (

Monday, January 28

Opening Week 4 with a squat intensive start, focusing on our barbell cycling. Three parts today: A) Front Squat B) "Cluster" build (squat clean thruster) C) Conditioning, in the form of 3 x AMRAP 5:00's. ACTIVATION Rotating Stations Every 1:00, for 10 (2 Rounds): Station 1 - :50s Row (light pace) Station 2 - :20s Jump Rope + 10 Slow Air Squats Station 3 - :50s Warrior Squats Station 4 - 5 Good Mornings, 5 Elbow Rotations + 5 Front Squats Station 5 - 15 AbMat Sit-Ups + 10 Hollow Rocks Front Squat (On the 1:30 x 6 Sets) On the 1:30 x 6 Sets: Set #1 - 3 Reps @ 75% Set #2 - 2 Reps @ 80% Set #3 - 1 Rep @ 85% Sets #4+5+6 - 1 Rep @ 90-94% After each set, complete 25% Strict HSPU

Sunday, January 27

2:00 bike/row/run 5 Scap Retractions 10 Push Ups 15 Squats 2:00 bike/row/run 12 Alternating Lunges 12 Cossack Squats :30s Plank Metcon (No Measure) Gymnastics EMOM16: Min 1: 5-7 Strict Toes to Bar Min 2: 30s Handstand Hold Min 3: 10 Alternating Pistols Min 4: 5-7 Strict Pull Ups Metcon (AMRAP - Rounds and Reps) AMRAP 12: 10 Burpees 8 Sit-Ups 6 Front Rack DB Sqauts Metcon (No Measure) Body Armour: 3 sets: 15 Banded Good Mornings 15 Weighted Glute Bridges 1:00 Plank Hold #oakvillecrossfit #crossfit #mississaugacrossfit #gymsnearme #crosscheckcrossfit #mississauga #teamcrosscheck #wod #workout #gymnearme #toronto #gym #crossfitinmississauga #personaltraining #crossfitmississ

Saturday, January 26

The finish of Week 3 of "Racehorse". Three parts today: Opening with gymnastics, building off our work from last week on the rings. Power clean technique to follow, which will lead us into a three station chipper - run, rope climb, clean and jerk. ACTIVATION 1:30 Bike (Slow) 20 Hollow Rocks 20 Superman Rocks 1:00 Bike (Moderate) 15 Hollow Rocks 15 Superman Rocks After each round, complete the below mobility: After the 20's - 3 Spiderman and Reach, side + 5 Strict Pull-Ups After the 15's - 3 Walkouts + 10 Pushups Barbell Warmup (empty barbell) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Hang Muscle Cleans Power Clean (5

Friday, January 25

"Game Day Friday". Last week, we challenged ourselves with a conditioning piece that lead into a max-effort clean. We'll face a similar challenge today, now with the snatch. This is our primary focus for the day, with a stamina based finisher to conclude our Friday. ACTIVATION Not for Time: 2 Rounds: 20/15 Light Bike :30s Alternating Samson Stretches 1 Round of Strict Cindy :30s Spidermans 3 Rds of the "Clean Barbell Warmup" • 3 Deadlifts • 3 Hang Muscle Cleans • 3 Strict Press • 3 Good Mornings • 3 Front Squats • 3 Hang Squat Cleans Top Down Part A (Time) With a 12:00 Time Cap: 25 Barbell-Facing Burpees 25 Squat Snatches (115/80) 25 Barbell-Facing Burpees In time

Thursday, January 24

5:00 Minute Bike/Row/Run or Skip Line Drills 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 The Fire 2rds (:45 on :15 off) Plank Hollow Rock Hold Russian Twist V-Ups Split Jerk (Every :90sec for 8 rounds) 55%, 60% 65%, 70% 75%, 80% 85%, 90%+ Metcon (AMRAP - Rounds and Reps) Partner WOD 15min Amrap: 120 Double Unders 100 Russian KBS 50/35 80 Box Jump Overs 24/20 60 Med Ball Squat Cleans 20/14 40 Pushups 20 Strict Pullups #oakvillecrossfit #crossfit #mississaugacrossfit #gymsnearme #crosscheckcrossfit #mis

Wednesday, January 23

Stamina based squatting coupled with gymnastics to start our Wednesday. Conditioning comes next, combining biking, "Cindy" rounds, with heavy squat cleans. Body Armor to close out our day. ACTIVATION 350-200 Meter Row After each set: 10 Hollow Rocks 10 Superman Rocks 2 Inchworms 3 Spiderman and Reach, each side 4 Slow Wall Squats 5 Reps of each movement, with an empty barbell: - Good Morning - Back Squats - Elbow Rotations - Strict Presses - Stiff-Legged Deadlifts - Front Squats Metcon (5 Rounds for weight) On the 2:00 x 5 Rounds: 3 Front Squats 6 Back Squats 25-50' Handstand Walk Round #1 - 55% of 1RM Front Squat Round #2 - 60% of 1RM Front Squat Rounds #3

Tuesday, January 22

Conditioning based day, with three parts: 1) A descending ladder into an ascending ladder - "Layup". 2) Row conditioning, in the form of 6 intervals. 3) Midline, focused on static holds. ACTIVATION 2 Rounds, at low intensity: 2:30 Bike 5 Scap Retractions 5 Kip Swings 5 Strict Pull-Ups 10 Pushups 15 AbMat Sit-Ups 2 Rounds: :30s Walkouts :20s Handstand Hold (against wall) :10s Deadhang Pull-Up Bar Hold Lay Up (Time) For Time: 25-20-15-10-5: Box Jump Overs (24"/20") Toes to Bar Directly into… 5-10-15-20-25: Hang Power Snatch (75/55) Wallballs (20/14) Females 9' Target "Layup" is a two-part workout, with the score being our total time across from start to finish. Wi

Monday, January 21

"Racehorse" Week 3. Starting our week with gymnastic work, not for time or score, but for quality practice. This will lead into barbell work - on both the deadlift, and push press. Our conditioning for the day, involving both movements, comes next - a repeat from late 2018, "Go Fish". ACTIVATION Rotating Stations Every 1:00, for 10:00 (2 Rounds): Station 1 - :50s Row (light pace) Station 2 - :20s Jump Rope + 10 Hollow Rocks Station 3 - :50s Warrior Squats Station 4 - 5 Deadlifts + 5 Strict Presses + 5 Good Mornings (empty barbell) Station 5 - 15-20 AbMat Sit-Ups Romanian Deadlift (4 x 5) 4 Sets: 5 Pausing Romanian Deadlifts For a video of the romanian deadlift click here: htt

Sunday, January 20

8 Min AMRAP: Bear Crawl Gorilla Crawl Duck Walk Frog Hop The Fire 2rds (:45 on :15 off) Plank Hollow Rock Hold Russian Twist V-Ups Metcon (No Measure) EMOM 20: Min 1: 7-10 Supine Rows Min 2: 10 Weighted Goblet Squats Min 3: 10 Push Ups Min 4: 10 Weighted Cossack Squats Min 5: 10 Box Dips Metcon (Time) For Time: 1-10 Weighted DB/KB Step Ups Toes to Bar Complete 1 Weighted Step up, then 1 toes to bar. Then 2 weighted step ups, then 2 toes to bar. Then 3 weighted step ups, then 3 toes to bar...all the way up to 10 each #oakvillecrossfit #crossfit #mississaugacrossfit #gymsnearme #crosscheckcrossfit #mississauga #teamcrosscheck #wod #workout #gymnearme #toronto #gym #crossfit

Saturday, January 19

The finish of Week 2 of "Racehorse". Today our focus is on Odd-Object Conditioning, utilizing dumbbells. Our first part couples a higher skill gymnastic movement with burpee dumbbell clean and jerks (Devils Press). Our second part involves interval training with a lighter dumbbell, coupled with pull-ups and biking. Our third and final part involves weighted sit-ups with the dumbbell and two final midline movements. ACTIVATION 1:30 Bike (Slow) 20 Hollow Rocks 20 Superman Rocks 1:00 Bike (Moderate) 15 Hollow Rocks 15 Superman Rocks :30 Bike (Fast) 10 Hollow Rocks 10 Superman Rocks After each round, complete the below mobility: After the 20's - :30s Spiderman and Reach -

Friday, January 18

"Game Day Friday". On "Game Day Friday's", our focus today will be geared towards a single event, simulating an Open feel. Today's piece has two scores - a "for time" piece, leading into a max effort barbell lift in the time left remaining in the cap. A skill based recovery to finish. ACTIVATION Not for Time: 3 Rounds: 20/15 Light Bike :30s Alternating Samson Stretches 1 Round of Strict Cindy :30s Spidermans 3 Reps of the "Clean Barbell Warmup" • 3 Deadlifts • 3 Hang Muscle Cleans • 3 Strict Press • 3 Good Mornings • 3 Front Squats • 3 Hang Squat Cleans Sea Legs Part A (Time) In a 15:00 Time Cap: 2 Rounds: 30/21 Calorie Row 25 Box Jump Overs (24"/20") 20 Front Squats (

Thursday, January 17

5:00 Minute Bike/Row/Run or Skip Line Drills 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 (Emom 8) 2 Reps EMOM Set #1&2 - 80% Set #3&4 - 83% Set #4&5 - 87% Metcon (AMRAP - Rounds and Reps) Complete as many rounds as possible in 20 minutes of: 50 Hang Power Snatches 75/55 100 Double Unders 50-ft Handstand Walk 100 Double Unders 50 Cal Row 100 Double Unders 50-ft Handstand Walk 100 Double Unders Scale HS Walk with: Handstand holds (accumulate 35 seconds in handstand/wall climb) or 150-ft Bear

Wednesday, January 16

Whereas yesterday was gymnastic focused, today is strength focused. Starting our day with primers designed to optimize our body for the squatting and deadlift to follow. Box squats to start our strength work, which will lead to three sets of doubles on the back squat. Conditioning to follow and finish, in a repeated 3xAMRAP 5 from 2017 - "Frank the Tank". ACTIVATION 300-250-200-150-100 Meter Row After each set: 10 Hollow Rocks 10 Superman Rocks 2 Inchworms 3 Empty Barbell Good Mornings 3 Empty Barbell Stiff-Legged Deadlifts 3 Empty Barbell Deadlifts 3 Slow Wall Squats Box Squat (Emom 8) Set a box, or stack plates, so that we squat to just slightly below parallel. On the b

Tuesday, January 15

A gymnastic focus today. Starting with focus work at specific time intervals for a total of 5 rounds. This will lead us into our timed conditioning for the day - a two part workout that starts with a gymnastic emphasis on ends with a barbell emphasis. Midline to finish. ACTIVATION 2 Rounds, at low intensity: 2:30 Bike 5 Scap Retractions 5 Kip Swings 5 Strict Pull-Ups 10 Pushups 15 AbMat Sit-Ups 2 Rounds: :30s Walkouts :20s Handstand Hold (against wall) :10s Deadhang Pull-Up Bar Hold Metcon (5 Rounds for reps) Gymnastics Conditioning 10:00 Effort on Athlete's Choice: Bike, Row, or Run On the 2:00 - 30% of Max Ring Muscle-Ups On the 4:00 - 40% of Max Ring Muscle-Ups On

Monday, January 14

"Racehorse" Week 2. Focus of effort today will be on the Snatch barbell. Opening with two primers, focused on our technique on the movement. This will lead us into a build towards a a heavy Power Snatch single, through an "On the Minute" timing scheme. Conditioning follows, coupling four movements as we alternate between the barbell and a monostructural effort. Stamina Builder to finish our Monday. ACTIVATION Rotating Stations Every 1:00, for 15 (3 Rounds): Station 1 - :50s Row (light pace) Station 2 - :20s Jump Rope + 5 Dowel Overhead Squats Station 3 - :50s Warrior Squats Station 4 - 5 Snatch Grip Deadlifts + 3 Hang Muscle Snatches + 1 OHS (empty BB) Station 5 - 15 AbMat Sit-

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