Friday, March 29

ACTIVATION 2 Rounds, Not for Time (and at a controlled, low intensity): 200 Meter Run 10 Pushups + 15 Air Squats + 20 Sit-Ups 15/12 Calorie Row 5 Deadlifts + 5 Hang Muscle Cleans + 5 Push Presses (empty BB) Macho Mile (Time) 4 Rounds: 400 Meter Run / 450m Row 3 Rounds of "Macho Man" (135/95) 1 Round of "Macho Man": 3 Power Cleans + 3 Front Squats + 3 Push Jerks Rx+ 155/105 In "Macho Mile", we have a mile of running coupled with 3 rounds of the complex every quarter of the way. Stimulus wise, we are looking for a loading that we feel very confident we could complete two full rounds of the complex unbroken, "touch and go" style (18 repetitions unbroken). If we do not believe we co

Thursday, March 28

ACTIVATION 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 (EMOM 8) Sets of 3, Emom x 8 Add weight each set if possible. Metcon (Time) Partner Wod For Time: in any order, in any rep scheme, 1 person working at a time. Both Partners Complete 60 Double Unders at the same time before and after every movement. 10 Rope Climbs - Pull to stand 40 Deficit HSPU @6"/4" - Hand Release Pushup 60 C2B - Pullup/Ring Row 80 T2B - Knees to Chest / Situps 100 Pistol Squats - One leg box squat *Solo athlete can complete h

Wednesday, March 27

ACTIVATION Alternating OTM x 16 (4 Rounds): Station 1 - 12/9 Calorie Bike or Row Station 2 - 30-50 Double-Unders Station 3 - 10 Slow Glute Bridges Station 4 - Mobility Station Mobility Stations: Round #1 - Walkouts Round #2 - Russian Baby Makers Round #3 - Cossack Squat Round #4 - Inchworms Strict HSPU (Emom 5) Pick a number to be consistent with across all 5 rounds. Scale: HR push-up, pike push-up, DB shoulder press, handstand hold Dead Broke (3 Rounds for reps) On the 0:00, Part #1: In a 5:00 Window... Buy-In: 50/35 Calorie Row Time Remaining, AMRAP: 12 Deadlifts (185/135) 8 Box Jump Overs Rest 5:00 On the 10:00, Part #2: In a 5:00 Window... Buy-In: 35/25 Calorie Row

Tuesday, March 26

CrossFit Crosscheck Athletes, Congratulations on an incredible Open season. We know how challenging it is, not just on the body, but even moreso on the mind, to compete like this. It’s been a strong five weeks on. It’s time to give our bodies and minds a period to recover. Our adrenals fired stronger, our fight-or-flight system kicking in harder. Scale as necessary. "Gruntwork" starts Monday the 1st. Time to get strong. Details to come later this week. ACTIVATION 1 Round: 1:00 Row + :30s Reverse Samson :45s Moderate Row + :30s Banded Good Mornings :30s Fast Row + 10 Pushups + 3-5 Hang Muscle Snatches (empty BB) :15s Sprint Row + 2 x 3-Position Power Snatch (pockets, knees, mid-s

Monday, March 25

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 Presses, 5 Snatch Grip Deadlifts Station 5 - :50s Row (light pace) Station 6 - 2 x 3-Position Muscle Snatch + 5 Overhead Squats Pausing Back Squat (5 x 3) 5 Sets of 3: Set #1 - 65% of estimated 1RM Set #2 - 70% Sets #3, 4, 5 - 75% 1st Squat - Pause for 3s in bottom. 2nd + 3rd Squat - No pause. Rest as needed between sets. Run and Gun (Time) 3 Rounds: 400 Meter Run/ 500m Row 30 Wallballs (20/14) 400 Meter Run / 500m Row 30 DB Hang Clean and Jerks (50/35) Altho

Sunday, March 24

5:00min Bike, Row or Run :30sec Active Spiderman :30sec low Squat Hold :30sec Band Stretch Lats (each arm) :30sec Band Stretch Chest (each arm) Metcon (4 Rounds for time) 1 min Max Effort Hollow Hold Superman Hold V-Ups Russian Twist Metcon (Time) 3 Rounds 60 Double Unders or 60 Singles 50 Sit-ups 40 Air Squats 30 DB Snatch 20 Medball Squat Clean #oakvillecrossfit #crossfit #mississaugacrossfit #gymsnearme #crosscheckcrossfit #mississauga #teamcrosscheck #workout #wod #gymnearme #toronto #gym #crossfitinmississauga #personaltraining #crossfitmississauga #crossfitcrosscheck #crossfit #crossfitnearme #crossfitcrosscheckmississauga #torontocrossfit

Saturday, March 23

ACTIVATION 27 Cal Row 20 Cal Bike :30sec Active Spider-Man Slow wall squat Russian baby maker Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts Deadlift (Emom 6) 6 sets of 5 Touch n Go reps Add weight each set Metcon (Calories) 21:00 Recovery Bike/Row Every 3:00, complete: 30 Double-Unders 1 Complex: 3-Position Power Clean #oakvillecrossfit #crossfit #mississaugacrossfit #gymsnearme #crosscheckcrossfit #mississauga #teamcrosscheck #wod #workout #gymnearme #toronto #gym #crossfitinmississauga #personaltraining #crossfitmississauga #crossfitcrosscheck #crossfit #crossfitnearme #crossfitcrosscheckmississauga #torontocrossf

Friday, March 22

Strategy Video - https://youtu.be/KhR0_2bVC7s ACTIVATION Starting with a generalized warming effort, with a few focus points: posterior chain activation along with a steady introduction of the barbell. 3 Rounds: 1:00 Light Bike 3 Strict Pull-Ups + 6 Pushups + 9 Air Squats + 12 Sit-Ups :30s Moderate Bike 1 section of the "Barbell WU" below. Barbell WU: Round 1 - 5 Good Mornings, 5 Back Squats, 5 Elbow Rotations (from back rack) Round 2 - 5 Elbow Rotations (from front rack) + 5 Strict Presses + 5 Elbow Rotations Round 3 - 5 Front Squats + 3 Thrusters Crossfit Games Open 19.5 (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time c

Thursday, March 21

Open 19.5 announcement tonight. 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. ACTIVATION 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 Metcon (Weight) Strength Stamina Alternating "On the Minute" x 12 (6 Rounds): 5 Bench Press Re

Wednesday, March 20

ACTIVATION 350-200 Meter Row After each set: 10 Hollow Rocks 10 Superman Rocks 5 Dowel Passovers + 5 Dowel OHS 3 Inchworms 2 Rounds through, rotating stations every :30s: Slow Wall Squats Banded Pull-Aparts Warrior Squats Suitcase Deadlifts (changing sides at 15s) Cossack Squats Rest 1:00 Wednesday Primer (AMRAP - Rounds) "Wednesday Primer" 3 Rounds, Not for Score: 1:00 Row + 18 AbMat Sit-Ups 1:00 Bike + 7-12 CTB Pull-Ups 1:00 Row + 7-12 Deadlifts (225/155) 1:00 Bike + 7-12 Box Jump Overs Although a row and bike is written, athlete's choice to also incorporate a run. We are looking for a light metabolic demand, resulting in the following repetitions being of more benefi

Tuesday, March 19

Two parts to our training today. 1) Back squats. On the Minute, building to a 3-Rep Heavy for the day. 2)Then five intervals, with a short rest between efforts. Aim is to move slightly faster than how we would inside of a workout, but not, our typical intensity on intervals involving time on = time off. ACTIVATION 1 Round: 1:00 Row + :30s Reverse Samson :45s Moderate Row + :30s Walkouts :30s Fast Row + 10 Pushups + 5 Barbell Strict Press :15s Sprint Row + 5 Elbow Rotations + 5 Hang Muscle Cleans 2 Rounds: :60s Thoracic Opener 5 Scap Retractions + 3-5 Strict Pull-Ups Back Squat (Emom 10) On the Minute x 10: 3 Back Squats Aim is to build to a heavy triple for the day. Intentio

Monday, March 18

19.4 Retest Day for anyone who would like to retest. We'll spend the majority of our time today on the Snatch following with a 3 Rd Wod to finish. ACTIVATION Rotating Stations Every 1:00, for 12 (2 Rounds): 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 Presses, 5 Snatch Grip Deadlifts Station 5 - :50s Row (light pace) Station 6 - 2 x 3-Position Muscle Snatch + 5 Overhead Squats Snatch (Emom 11 + 3 x 1) On the Minute x 11: Minute 1 @ 70% Minute 2 @ 75% Minute 3 @ 80% … Minute 4 - Rest Minute 5 @ 75% Minute 6 @ 80% Minute 7 @ 85% … Minute 8 - Rest Minute 9 @ 80%

Sunday, March 17

3:00min Bike/Row :30 seconds Active Spiderman Active Samson Low Squat Hold Metcon (AMRAP - Reps) 3 rds, rest 2:00min between rds :45on :15 off Bike/Row Slam Ball Burpee Pull-up Pushup KettleBell Swing Goblet Squat Plank (Time) How long can you hold your plank? Even if you go down, rest and then go back into the plank until the last person in class is done. #oakvillecrossfit #crossfit #mississaugacrossfit #gymsnearme #crosscheckcrossfit #mississauga #teamcrosscheck #wod #workout #gymnearme #toronto #gym #crossfitinmississauga #personaltraining #crossfitmississauga #crossfitcrosscheck #crossfit #crossfitnearme #crossfitcrosscheckmississauga #torontocrossfit

Saturday, March 16

ACTIVATION 27 Cal Row 5-4-3-2-1: Walkouts Russian Baby Makers 27 Cal Bike 5-4-3-2-1: Wall Squats Warrior Squats Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats Deadlift (3-3-2-2-1-1-1) Work up to a heavy set of 1 Strength Conditioning (Weight) EMOM x 16 (4 Rounds): Minute 1 - 15/12 Calorie Row Minute 2 - 40 Double-Unders Minute 3 - 12/9 Calorie Assault Bike Minute 4 - 5 Front Squats Front Squat Percentages: Set #1 - 65% of estimated 1RM Set #2 - 67% Set #4 - 69-75% Today's piece has two goals: 1) Let's break a good sweat. Let's work our legs and lungs here, but under controlled intensity.

Friday, March 15

Open 19.4 Strategy Video below. https://www.youtube.com/watch?v=3ZNsHfBc0Aw&feature=youtu.be ACTIVATION Starting with a generalized warming effort, with a few focus points: posterior chain activation along with a steady introduction of the barbell. 2 Rounds: :30s Light Bike 5 Pushups + 7 Sit-Ups + 9 Air Squats :30s Light Bike 1 section of the "Barbell WU" below. Barbell WU: Round 1 - 7 Good Mornings + 7 Snatch Grip Behind-the-Neck Presses Round 2 - 5 Snatch Grip Behind-the-Neck Push Jerks + 5 Hang Muscle Snatches Round 3 - 3 Muscle-Snatches + 1 x 3-Position Power Snatch (pockets, hang, mid-shin) Followed by, 3 Sets: 1-3 Strict Pull-Ups 1 Banded Complex (10 Pull-Aparts + 10

Thursday, March 14

Team, Open 19.4 announcement tonight. 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. ACTIVATION 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 (5 x 4) Build to a heavy set of 4 Thursday Partner Active Recovery (Time) Par

Wednesday, March 13

Wednesday Primer. Two days out from the Open 19.4, is it our aim to refine the engine with varied movement patterns, while keeping impact on the lighter side. Think of Wednesday's as a cross between a training day and an aggressive active recovery session. We will work on these days, but we want to leave the gym feeling like we could do a lot more. We'll open today with pausing back squats at moderate loads. We'll then transition to our "On the Minute" primer. ACTIVATION 500-250 Meter Row After each set: 10 Hollow Rocks or 20 sec Hollow Hold 10 Superman Rocks or 20 sec Superman Hold 5 Dowel Passovers + 5 Dowel OHS 3 Inchworms Pausing Back Squat (7 x 1) 7 Sets: 1 Pausing Repeti

Tuesday, March 12

ACTIVATION 1 Round: 1:00 Row + :30s Reverse Samson :45s Moderate Row + :30s Walkouts :30s Fast Row + 10 Pushups + 5 Barbell Strict Press :15s Sprint Row + 5 Elbow Rotations + 5 Hang Muscle Cleans Front Squat (On the 2:00 x 5) Ascending Sets of 3 Split Jerk (EMOM x 5) 1 Regular Split Jerk Set #1 - 70% of 1RM Split Jerk Set #2 - 75% Set #3 - 80% Set#4 - 85% Set#5 - 90% BeDTime (5 Rounds for time) 5 Rounds, On the 5:00: 15 Barbell-Facing Burpees 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Rx - 115/80 Rx+ 135/95 Stimulus wise, we are looking for a moderate barbell load that we are very confident that we could complete a full single round unbroken with. We do want to challen

Monday, March 11

Starting our week with strict gymnastics. Ring Muscle-Ups, challenged by rowing and double-unders. This will take us into our conditioning for the day, and we'll finish with Body Armor. No barbell today, which we will be hitting hard tomorrow. ACTIVATION Rotating Stations Every 1:00, for 10 (2 Rounds): Station 1 - :50s Row (light pace) Station 2 - :50s Warrior Squats Station 3 - 9 Pushups, 12 Sit-Ups, 15 Air Squats Station 4 - :20s Jump Rope (singles or doubles) + 5 Scap Retractions + 3 Strict PU Station 5 - Shuttle Run Gymnastics Conditioning (3 Rounds for reps) 12:00 Running Clock: On the 0:00, 4:00, and 8:00: 20/15 Calorie Row 40 Double-Unders Time Remaining: Ring Muscle Ups

Sunday, March 10

3:00min Bike/ Row / Shuttle ————- Low Squat Hold Pigeon Pose Spiderman Stretch Downward Dog Upward Dog Child’s Pose Metcon (Time) 10-9-8-7-6-5-4-3-2-1 KB Swings Goblet Squats *30 Skips after each round ——————- Core Finisher :30on :30off Dead Hang Plank Glute Bridge Hip Extension #oakvillecrossfit #crossfit #mississaugacrossfit #gymsnearme #crosscheckcrossfit #mississauga #teamcrosscheck #wod #workout #gymnearme #toronto #gym #crossfitinmississauga #personaltraining #crossfitmississauga #crossfitcrosscheck #crossfit #crossfitnearme #crossfitcrosscheckmississauga #torontocrossfit

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