Thursday, February 28

Team, Open 19.2 announcement tonight.. Optional active recovery below. Based purely on how you feel. No right or wrong here - some athletes prefer a light movement day, while other perform their best will a full rest day here. Line Drills Active Spiderman Active Samson Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walkouts 2 Air Squats + Broad Jump High Knees Butt Kickers Skip for Height ------------------ Core/Skill Warmup 3 Rds :30 on :30 off Hollow Rock Hold Superman Hold Kip Swings Handstand Hold Bench Press (3 x 5) Open competitors keep it at 70%. Metcon (AMRAP - Rounds) Pre-Game Not for score, at controlled, low intensity:

Wednesday, February 27

Opening today with work on the gymnastic rings, while we challenge our movement with double-unders and dumbbell work before each set. Two conditioning pieces to follow as the heart of our day: 1) Sprint Chipper 2) Odd-Object Conditioning ACTIVATION 500-250 Meter Row or Run After each set: 10 Hollow Rocks 10 Superman Rock 5 Dowel Passovers + 5 Dowel OHS + 5 Strict Pull-Ups 3 Inchworms Snatch Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Presses (behind the neck) 5 Stiff-Legged Deadlifts (Snatch) Metcon (Time) Ring Muscle Up Conditioning 3 Rounds: 50 Double-Unders 10 Alternating DB Squat Snatches (50/35) 4 Ring Muscle-Ups Rest 1:00 betwee

Tuesday, February 26

Three parts on our Tuesday: 1. Clean pulls, focusing on our bar path from the ground. 2. Interval conditioning involving heavier power cleans. 3. Body Armor to close. ACTIVATION 2 Rounds: 1:00 Light Bike + :30s Reverse Samson :45s Moderate Bike + :30s Walkouts :30s Fast Bike + 5 Good Mornings, 5 Stiff-Legged Deadlifts, 5 Deadlifts (empty BB) :15s Sprint Bike + 10 Russian Kettlebell Swings Pausing Clean Pull (3 x 3) 3 Sets of 3 - Pausing Clean Pulls Two pauses, both for a full second at each position before finishing with a strong extension: Pause #1 - 3 inches off the floor Pause #2 - Just past the knee Set #1 - 80% of 1RM Clean Set #2 - 85% Set #3 - 90% Focusing on posit

Monday, February 25

Anyone that wants to re-do or try 19.1 can do so at class. Opening our week with Weightlifting: Pause Overhead Squat Pause Snatch Balance Hang Squat Snatch Back Squats This will lead us into our conditioning for the day, which has two parts: A) "Full Send", a combination the jump rope, rope climbs and heavier thrusters. Rotating Stations Every 1:00, for 5 (1 Round): Station 1 - :50s Row (light pace) Station 2 - :20s Jump Rope + 10 Slow Air Squats Station 3 - :50s Warrior Squats Station 4 - 10 Empty Barbell Overhead Squats Station 5 - 20 AbMat Sit-Ups Pausing Overhead Squat (0:00-5:00) In 5:00, build to a heavy pausing overhead squat. In the bottom position, we are looking f

Sunday, February 24

1:00min Active Spiderman 1:00min Low Squat Hold 2rds :45 on :15 off Row Box Jump / Step Up Situp Pushup Pullup/Ring Row Skip The Fire 2rds (:45 on :15 off) Plank Hollow Rock Hold Russian Twist V-Ups Metcon (AMRAP - Rounds and Reps) 15min Amrap 25 Cal Row/Bike 20 KB Deadlifts 15 Goblet Squats 10 Burpees 5 Wall Climbs #oakvillecrossfit #crossfit #mississaugacrossfit #gymsnearme #crosscheckcrossfit #mississauga #teamcrosscheck #wod #workout #gymnearme #toronto #gym

Saturday, February 23

Team, Two parts listed below. 1. Split Jerk. Building to a heavy double for the day, with double-unders between repetitions. 2. Conditioning. Two options: team based, or individual. Combining the bike, pull-up bar work, and ascending weight power clean and jerks. ACTIVATION At low intensity to start, steadily ramping intensity on the rower through the rounds: 20 Calorie Row + 20 Slow Air Squats 16 Calorie Row + :30s Spiderman and Reach 12 Calorie Row + :30s Walkouts 8 Calorie Row + :30s Wall Squats Barbell Warmup (empty barbell) 10 Good Mornings 10 Elbow Rotations 10 Strict Presses 10 Stiff-Legged Deadlifts 10 Hang Muscle Cleans Split Jerk (On the 2:00 x 6 Sets) 2 Split Je

Friday, February 22

https://www.youtube.com/watch?feature=youtu.be&v=CYB6xxikcx0&app=desktop *Scroll to bottom for 19.1 strategy ACTIVATION 3 Sets, at a very low intensity: :30s Light Row, :30s Light Air Squats, :30s Sit-Ups After the initial, very light sweat, has been broken, complete 2 sets at a slightly higher intensity (but still very controlled): :20s Moderate Row, 5 Wallball Front Squats Rotate through the following stations twice: :30s Active Spidermans :45s Banded Hamstring Distraction (each leg) Into specific movement prep mobility: Banded Ankle Distraction: 45s/Side Place band low on the post and low on the ankle. Step forward to create tension and place foot on a 45# plate. Drive t

Thursday, February 21

Team, Open Announcement tonight 8:00pm Est Watch Announcement live on CrossFit Games Facebook page or www.games.crossfit.com Below, you will find an optional "Pre-Game" activation. If you are an athlete that feels "rusty" in a sense after a full rest day, moving today in such an active recovery fashion can restore mobility and assist us with performing at our best tomorrow. If not, we recommend full rest. No right or wrong approach here - go with what is natural. Line Drills Active Spiderman Active Samson Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walkouts 2 Air Squats + Broad Jump High Knees Butt Kickers Skip for Height Bench Press (

Wednesday, February 20

Wednesday Primer. Two days out from the Open, is it our aim to refine the engine with varied movement patterns, while keeping impact very light. Think of Wednesday's as a cross between a training day and an active recovery session. We will work on these days, but we want to leave the gym looking to do more. As a reminder, there will be a Thursday optional "pre-game" recovery piece posted. It's theme will be similar, but significantly less volume with it's intention being a setup for our best effort on Friday. Get in, spend some extra time on mobility, and then let's get out. Good to clear the mind as we prepare for our full effort in 48 hours. ACTIVATION 500-350-200 Meter Row Afte

Tuesday, February 19

Reduced volume today, moving through three parts: Power Clean Technique Interval Conditioning Recovery Midline Aim today is a low impact day, while breaking a good sweat. Tomorrow, we'll follow in suit, tapering further while keeping movements refined and ready. ACTIVATION 2 Rounds: :30s Light Bike + :30s Reverse Samson :30s Moderate Bike + 21 Banded Good Mornings :30s Fast Bike + :30s Walkouts + 10 Empty Barbell Deadlifts 2 Rounds: :20s Jumprope (singles or doubles) 5 Hang Muscle Cleans + 3 Hang Power Cleans (empty BB) :60s Thoracic Opener Power Clean (7 x 1+1) 7 Sets: 1 Pausing Power Clean 1 Power Clean Pausing Power Clean - https://www.youtube.com/watch?v=MYHSqxmn3sA&

Monday, February 18

Deloading as we enter the Open. Two parts today: Back Squats - Building to a heavy single at 90%. Conditioning - A combination of gymnastics with light loadings. Aim today is to get some heavier loading on our backs for confidence and familiarity, along with keeping our engine refined. With this week's purpose in mind, let's be diligent with our time in the gym, and spend any extra time we would like to on mobility and recovery. ACTIVATION Rotating Stations Every 1:00, for 15 (3 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 Strict Presses, 5 Front Squats Station 5 - 15 AbMa

Sunday, February 17

EMOM 12: Min 1: 45s wall sit Min 2: 15 PVC overhead squats Min 3: 10 pass throughs + 5 sit-ups Min 4: 10 shoulder taps + 2 Spider-Man and reach Metcon (AMRAP - Rounds and Reps) 8 minute AMRAP: 10 goblet squats 5 Burpees 10 KB swings Metcon (AMRAP - Rounds) 30 mins EMOM: Min 1: 20 wall balls Min 2: 12/10 calorie row Min 3: 30s handstand hold/plank Min 4: 20 jumping lunges Min 5: 10 push ups Min 6: REST #oakvillecrossfit #crossfit #mississaugacrossfit #gymsnearme #crosscheckcrossfit #mississauga #teamcrosscheck #wod #workout #gymnearme #toronto #gym #crossfitinmississauga #personaltraining #crossfitmississauga #crossfitcrosscheck #crossfit #crossfitnearme #crossfitcrosscheckmissi

Saturday, February 16

Final Saturday before the Open. Starting with a skill-based opener, coupling power snatch repetitions with work on the pull-up bar. This will lead us into our conditioning for the day, which is comprised of some movements for simple variety before we head into the Open. Metcon (AMRAP - Reps) Alternating OTM x 10 (5 Rounds): Odd Minutes - 3 Power Snatches Even Minutes - :40s for Bar Muscle-Up Practice Bar Muscle-Up practice today. Our aim today is not to build to a large sum total over the course of the 5 rounds, but to rather find repetitions inside the combination. It is our aim to place our effort instead, on the power snatch, building to a three-rep heavy. Aim is to choose a single

Thursday, February 14

For many of you it's the most exciting time of the CrossFit Season! Please come out to our Seminar this weekend at 11:00am where our coaches Meg and Dan, will be covering various topics that will help you in class and in competition! Warming up and performing a repeat CrossFit Open workout 18.1. There are rx'd and scaled versions of the workout available just like the upcoming CrossFit Open! The CrossFit Open is a test for ourselves to see how we measure up against the rest of the world in the same field (gender, age, experience level). You get to do the workout at your home gym CrossFit Crosscheck during regular class times. The Open also will allow you to gain some valuable information

Wednesday, February 13

Starting our day building to a heavy single on the power clean. This will lead us into our conditioning for the day - a triplet of double-unders, biking, and push jerks. Body Armor to close the day, building to a heavy deadlift while we work in accessory movements between. ACTIVATION 500 Meter Row 2 Rds: 10 Hollow Rocks 10 Superman Rocks 2 Inchworms Barbell Warmup 3 Barbell Good Mornings 3 Hang Muscle Cleans 3 Empty Barbell Stiff-Legged Deadlifts 3 Hang Power Cleans Power Clean (EMOM 10) On the Minute x 10: On the 0:00... 3 Power Cleans @ 65% On the 1:00... 2 Power Cleans @ 70% On the 2:00... 1 Power Cleans @ 75% On the 3:00... Rest On the 4:00... 3 Power Cleans @ 70%

Tuesday, February 12

Three parts today: 1. Back Squat 2. Conditioning 3. Row Intervals During our conditioning, pairing strict gymnastics with a moderate barbell, gauging our ability to hold gymnastic stamina throughout the effort. ACTIVATION 2 Rounds: 1:00 Light Bike/Row + :30s Reverse Samson :45s Moderate Bike/Row + :30s Walkouts :30s Fast Bike/Row + 15 Kettlebell Swings (light load) Back Squat (10-8-6-4-2) All sets are completed "On the 3:00", and all repetitions are taken from the rack. On the 0:00... 10 Reps @ 70% On the 3:00... 8 Reps @ 75% On the 6:00... 6 Reps @ 80% On the 9:00... 4 Reps @ 85% On the 12:00... 2 Reps @ 90% Top Heavy (AMRAP - Rounds and Reps) AMRAP 18: 9 Power Cleans (135

Monday, February 11

Week 6 of Racehorse. A large portion of our training day will be dedicated towards technical work on the Snatch. Starting with two primer drills, this will lead us into "On the Minute" work building towards 90% on the full movement. Two conditioning pieces to follow, both with very different intentions: 1) Gymnastics to start, in an up-ladder challenging our higher volume capacity. 2) Interval Conditioning, in the form of (6) short-range high intensity efforts. ACTIVATION Rotating Stations Every 1:00, for 6 (1 Round): Station 1 - :50s Row (light pace) Station 2 - :40s Warrior Squats + 5 Air Squats Station 3 - :50s Row (light pace) Station 4 - 5 Good Mornings, 5 Snatch Grip Pres

Sunday, February 10

EMOM 10: Min 1: 45s Bike Min 2: 10 PVC Passthroughs + 5 Overhead Squats Min 3: 20 Air Squats Min 4: 5 Kip Swings + 10 Should Retractions Min 5: 45s Warrior Squats Metcon (No Measure) E2MOM for 7 rounds: 5 Strict Pull-Ups 10 Weighted Push-Ups Metcon (AMRAP - Rounds and Reps) AMRAP 15: 6 Alternating DB Squat Snatches 12 Box Jump Overs 6 Burpees 24 Double Unders Metcon (No Measure) Cardio Conditioning: Choose either Rowing, Skipping, or Bike 10 Rounds: 30s ON (hard) 45s OFF (rest) #oakvillecrossfit #crossfit #mississaugacrossfit #gymsnearme #crosscheckcrossfit #mississauga #teamcrosscheck #wod #workout #gymnearme #toronto #gym #crossfitinmississauga #personaltraining #crossfit

Saturday, February 9

A weightlifting complex to start our day, leading us into our focus of effort - "Mumbo Jumbo". Two variations of the conditioning, team and individual. To follow, skill based conditioning with dumbbell deadlifts, dumbbell walking lunges, and rope climbs with a recovery finish. ACTIVATION At low intensity to start, steadily ramping intensity on the rower through the rounds: 20 Calorie Row + 20 Slow Air Squats 16 Calorie Row + :30s Spiderman and Reach - Video 12 Calorie Row + :30s Walkouts - Video 8 Calorie Row + :30s Wall Squats - Video Barbell Warmup (empty barbell) 10 Good Mornings 10 Elbow Rotations 10 Strict Presses 10 Stiff-Legged Deadlifts 10 Hang Muscle Cleans Clean

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