Sunday, May 19

500m Row 2 Rds 8 Active Spiderman 10 Active Samson 12 Abmat Situps KB Complex-1 (EMOM x 6) 4 Single Arm KBS (Left) + 4 Single Arm KBS (Right) + 8 R.KBS Metcon (AMRAP - Reps) 4 rounds 1:00 Wall balls 1:00 Burpees 1:00 DB Lunges 1:00 Pull Ups 1:00min Rest #oakvillecrossfit #mississaugacrossfit #gymsnearme #gymnearme #crosscheckcrossfit #workout #wod #mississauga #teamcrosscheck #crossfitcrosscheck #crossfit #crossfitcrosscheckmississauga #crossfitinmississauga #torontocrossfit #toronto #personaltraining #crossfit #crossfitnearme #crossfitmississauga #gym

Saturday, May 18

ACTIVATION 2 Rounds: 1:30 Light Row or Bike 5 Scap Retractions 10 Slow Air Squats :30s Alternating Warrior Squats 2 Rounds: 200 Meter Jog 5 Dumbbell Strict Presses, each side 5 Waiter Squats, each side 2 Rounds: :30s Spiderman + Reach 10 Hollow Rocks 10 Pausing Glute Bridges :30s Russian Baby Makers Buzz Lightyear (Team Version) (Time) In Teams of 3, with a 30:00 Time Cap: 3 Rounds: 400 Meter Team Run 50 Barbell-Facing Burpees 9 Rope Climbs (15') ... Directly into... 21 Clean and Jerks (115/85) 21 Clean and Jerks (135/95) 21 Clean and Jerks (155/105) 21 Clean and Jerks (185/125) 21 Clean and Jerks (205/135) A two part workout, where we start with running and gymna

Friday, May 17

ACTIVATION On the 2:00 x 12:00 (2 Rounds): Minutes 1+2 - 30/24 Calorie Row Minutes 3+4 - 40 Double-Unders + 15 Wallballs + 5 Strict Pull-Ups Minutes 5+6 - 18 GHD Sit-Ups + 18 Banded Good Mornings 2 Rounds, not fore time: 5 Wall Squats 10 Stiff-Legged Deadlifts (empty barbell) :15s Deadhang Hold on PU Bar :30s Alternating Warrior Squats 5-4-3-2-1: Walkouts Spiderman + Reach (each side) Fight Club (AMRAP - Reps) 3 Rounds, For Total Reps: 1 Minute Thrusters (95/65) 1 Minute Power Cleans (95/65) 1 Minute Box Jump Overs (24/20) 1 Minute Pull-ups 1 Minute Bike Calories 1 Minute Rest Click the link below for a demo with Katrin Davidsdottir. youtu.be/mtvtPpxOOg8 Post total rep

Thursday, May 16

ACTIVATION 3:00 Min Bike/Run/Row/Skip 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 Handstand Hold (AMRAP - Rounds) 5 Rounds :30 On :30 Off Metcon (3 Rounds for reps) 3 Rounds For Reps: Partner Wod 10 Min Amrap: 800m Run 16 Burpees 6 Rope Climbs 6 Sled Push - 50 feet Rest 3:00 Min 10 Min Amrap: 100 Cal Bike 16 Burpees 6 Rope Climbs 6 DBall Carry - 50 feet Rest 3:00 Min 10 Min Amrap: 250 Double Unders 16 Burpees 6 Rope Climbs 6 Farmers Carry - 50 feet Rest 2:00 Min *One person works, One Rests *Split Reps

Wednesday, May 15

ACTIVATION 3:00 Tempo Bike/Row 1st minute slow, 2nd minute moderate, 3rd minute moderate/fast. 2 Rounds: 6 Cossack Squats 12 Hollow Rocks 6 Pausing Waiter Squats (3 each side) 12 Superman Rocks 3:00 Tempo Bike/Row 1st minute slow, 2nd minute moderate, 3rd minute moderate/fast. Barbell Warmup (empty BB): 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Overhead Squats Following, take 10:00-15:00 to steadily build to the heaviest weight in each of the three movements (overhead squat, bench, and deadlift). Overhead Squat (4x1) Bench Press (4 x 1) Deadlift (4 x 1) Bar Star (Team Version) (3 Rounds for reps) Bar Star" Part #1 AMRAP

Tuesday, May 14

De-Load Week ACTIVATION 1 Round: 12/9 Calorie Row, 5 Russian Baby Makers 12/9 Calorie Row, 10 Spiderman + Reach (5/side) 12/9 Calorie Row, 15 Glute Bridges Followed by 2 Rounds: 1 Round of "Strict Cindy" (5 Strict PU, 10 Pushups, 15 Air Squats) 20-30 Single or Double-Unders 5 Good Mornings 5 Elbow Rotations 5 Strict Presses 5 Hang Muscle Cleans 5 Stiff-Legged Deadlifts All done with an empty barbell 3-Pause Power Clean (6 x 2) 6 Sets of 2: 3-Pause Power Clean - http://youtu.be/MYHSqxmn3sA Each pause lasts 2 seconds: Pause #1 - Knee Level Pause #2 - Jumping Position Pause #3 - Receiving Position Set #1 - 60% Set #2 - 65% Sets #3+4+5+6 - Build to a heavy. Resting as

Monday, May 13

De-load Week. Week #7 of "Grunt Work" in our mid-cycle back off week. Following, we'll have a total of five additional weeks inside this current cycle, building upon the base built in the opening 6. Volume is reduced significantly, for a specific reason - weights take a toll. In "Grunt Work", we have a larger emphasis on weights, whether it be percentage builds on the major compound movements, or Body Armor finishers. This requires a necessary reload with the larger picture in mind. Reducing volume to the tune of ~50% this week, this will buy us the well-deserved recovery so that we can continue the push ahead. Extra time spent on mobility or light skill work is great. But, let's avoid

Saturday, May 11

ACTIVATION 2 Rounds: 1:30 Light Row or Bike 5 Scap Retractions 10 Slow Air Squats :30s Alternating Warrior Squats 2 Rounds: 200 Meter Jog 5 Dumbbell Strict Presses, each side 5 Waiter Squats, each side 2 Rounds: :30s Spiderman + Reach 10 Hollow Rocks 10 Pausing Glute Bridges :30s Russian Baby Makers Clean and Jerk Part #1 - Clean Primer 5 Sets of 3: Tall Cleans Part #2 - Clean and Jerk Complex On the Minute x 6: 1 Clean Pull 1 Hang Squat Clean 1 Jerk Sets #1+2 - 70% Sets #3+4 - 75% Sets #5+6 - 75-80%, based on feel. Beast Builder V1 (AMRAP - Rounds) On the Minute x 6: Min #1 - 6 Hang Squat Cleans + 1 Push Jerk Min #2 - 5 Hang Squat Cleans + 2 Push Jerks Min #3 -

Friday, May 10

ACTIVATION On the 2:00 x 12:00 (2 Rounds): Minutes 1+2 - 30/24 Calorie Row Minutes 3+4 - 40 Double-Unders + 15 Wallballs + 5 Strict Pull-Ups Minutes 5+6 - 18 Sit-Ups + 18 Banded Good Mornings 1 Round, not for time: 5 Wall Squats 10 Stiff-Legged Deadlifts (empty barbell) :15s Deadhang Hold on PU Bar :30s Alternating Warrior Squats 5-4-3-2-1: Walkouts Spiderman + Reach (each side) Deadlift (10:00 Min) In 10:00 minutes Build to a heavy set of 8 Touch and Go Deadlifts Napalm (Time) 2 Rounds For Time: 10 Bar Muscle-ups 20 Bar-Facing Burpees 30 Deadlifts (225/155) 40 Wallballs (30/20) Last seen on July 24, 2018. Demonstrated by Katrin Davidsdottir: http://youtu.be/EALkUt5ilZQ

Thursday, May 9

ACTIVATION 3:00 Min Bike/Run/Row/Skip 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 (3-2-1 x 3) Bench Press Waves Rest :90 sec between waves Wave #1: 3 @ 75% 2 @ 78% 1 @ 81% Wave #2: 3 @ 78% 2 @ 81% 1 @ 84% Wave #3: 3 @ 81% 2 @ 84% 1 @ 87% Bench Press (3-2-1 x 3) Bench Press Waves Rest :90 sec between waves Wave #1: 3 @ 75% 2 @ 78% 1 @ 81% Wave #2: 3 @ 78% 2 @ 81% 1 @ 84% Wave #3: 3 @ 81% 2 @ 84% 1 @ 87% Metcon (AMRAP - Rounds and Reps) 18 Min AMRAP 10 Hand Release Pushups 10 Toes

Wednesday, May 8

ACTIVATION 1 Round: :20s Jump Rope + 10 Slow Air Squats :20s Jump Rope + :30s Alternating Warrior Squats :20s Jump Rope + 10 Light Russian Kettlebell Swings :20s Jump Rope + 5 Inchworms 1 Round: 6 Cossack Squats 12 Hollow Rocks 6 Pausing Waiter Squats (3 each side) 12 Superman Rocks Barbell Warmup (empty BB): 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats Split Jerk (3x3,4x2,5x1) 3 Sets of 3 - Tall Jerk 4 Sets of 2 - Pausing Split Jerk 5 Sets of 1 - Split Jerk Our first two movements are primers for the third, where we will be building to a heavy single for the day. All repetitions are taken from the rack, or b

Tuesday, May 7

Week #6 of Grunt Work. Three parts today. 1. 50 Strict HSPU for time. Seen as a total in the recent Open, this will be a benchmark of ours to train to alongside the max-effort set number. 2. Conditioning. "Lead Foot", a repeat workout last completed in August of last year. 3. Recovery Bike. 15:00 at a restorative pace, setting up tomorrow for success. ACTIVATION 15/12 Calorie Row, 5 Russian Baby Makers 15/12 Calorie Row, 10 Spiderman + Reach (5/side) 15/12 Calorie Row, 15 Glute Bridges Followed by 2 Rounds: Walkouts 5 Scap Retractions 5 Kip Swings :30s Childs Pose Followed by 1 Round (moderate intensity): 15/12 Calorie Row 5 Burpees 3 Strict Pull-Up 50 Handstand Pushup

Monday, May 6

Week #6 of "Grunt Work". "Muscle Monday" in full effect. Starting our week off in a percentage build on last week's squats and lunges. Following, we'll turn to power snatch technique, which will prime us for "Isabel" - 30 Power Snatches for time. Midline to finish our day. ACTIVATION 1 Round, Not for Time: 1:00 Light Row 6 Slow Scap Retractions 5 Walkouts 4 Spiderman + Reach (each side) 3 Russian Baby Makers Into 1 Round, Not for Time: 1:00 Light Bike :30s Cossack Squat :30s Warrior Squat 20 Air Squats Back Squat (4-2-4-2-4-2) Set #1 - 4 Reps @ 75% Set #2 - 2 Reps @ 81% Set #3 - 4 Reps @ 75% Set #4 - 2 Reps @ 85% Set #5 - 4 Reps @ 75% Set #6 - 2 Reps @ 89% Buildi

Sunday, May 5

5:00min Bike/Run/Shuttle/Skip :45on :15off Active Spiderman Active Samson Slow Burpee Low Squat Hold Goblet Squat (4 x 10) Rest 1 minute between sets Metcon (Time) 3 rounds 200m Run 50 Kb swings 40 Box Jumps 30 DB Snatches 20 Pullups 10 Cal Row #mississaugacrossfit #oakvillecrossfit #gymsnearme #gymnearme #crosscheckcrossfit #workout #wod #mississauga #teamcrosscheck #crossfitcrosscheck #crossfit #crossfitcrosscheckmississauga #crossfitinmississauga #torontocrossfit #toronto #personaltraining #crossfit #crossfitnearme #crossfitmississauga #gym

Saturday, May 4

Closing out week #5 of "Grunt Work". Starting our Saturday with a 1RM attempt - Overhead Squat. A baseline check-in on where we are with the movement. Conditioning comes next, in the form of three intervals. A team (of three) option posted, as well as an individual. Body Armor to close out our week. ACTIVATION At a low intensity: 15-12-9: Row Calories Bike Calories Into 2 Rounds: :30s Spiderman + Reach 10 Hollow Rocks :30s Walkouts 10 Pausing Glute Bridges :30s Russian Baby Makers 5 Slow Wall Squats Overhead Squat (Build to a 1RM Overhead Squat) With a 10:00 clock... Inside the overhead squat 1RM attempt, a critical component that often gets overlooked is the jerk to

Friday, May 3

Closing in on the end of Week 5 in "Grunt Work". Starting our Friday with skills - dedicated practice time on the handstand walk. This will lead us into our benchmark for the week - 2019 CrossFit Games Age Group Qualifier Wod #3 ACTIVATION On the Minute x 12 (3 Rounds): Minute 1 - 12/9 Calorie Assault Bike Minute 2 - 1 Round of "Strict Cindy" Minute 3 - 15/12 Calorie Row Minute 4 - With very light dumbbells: 3 Deadlifts + 3 Hang Power Cleans + 3 Front Squats + 3 Push Presses. Handstand Walk (Distance) 10:00Min Practice 2019 CrossFit Games Age Group Qualifier Wod #3 (Time) For Time: 5 Rounds of: 4 Muscle Ups 13 Shoulder to Overheads 135/95 Then increase the weight, For 5 rounds

Thursday, May 2

CTIVATION 3:00 Min Bike/Run/Row/Skip 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 (3-2-1 x 3) Bench Press Waves Rest :90 sec between waves Wave #1: 3 @ 75% 2 @ 78% 1 @ 81% Wave #2: 3 @ 78% 2 @ 81% 1 @ 84% Wave #3: 3 @ 81% 2 @ 84% 1 @ 87% Metcon (Time) In 2 person teams Complete: For Time: 2000meter Row 2000meter Run 500 Double Unders 80 Cal Bike 60 Toes 2 Bar 40 Burpees *All exercises are One Person works, One person rests, combined efforts. Athletes must use the same rower. #oakvillecros

Wednesday, May 1

Warm-up Week #5 of "Grunt Work". Full cycle details in "Workout Prep Notes". Starting our Wednesday with our conditioning for the day - "Waterlogged". Transitioning to two parts afterwards: A) Body Armor, with a focus on our midline. B) Odd-Object Conditioning, with an 800 meter sled movement. ACTIVATION 500 Meter Light Row, into... 2 Rounds: 21 Banded Pull-Aparts 15 AbMat Sit-Ups 7 Horizontal Ring Rows 5 Spiderman + Reach (each side Waterlogged (Time) For Time: 1,000 Meter Row Directly into: 30 DB Snatches, 15 Burpee Box Jump Overs 20 DB Snatches, 10 Burpee Box Jump Overs 10 DB Snatches, 5 Burpee Box Jump Overs Dumbbell - 50/35 Box - 24"/20" In "Waterlogged", we sta

Tuesday, April 30

Week #5 of Grunt Work. Full cycle details posted in "Workout Prep Notes". Three parts today. 1. Starting with skills, we'll be building our capacity on the strict handstand pushup, challenged by the rower. 2. Split Jerk work comes next. Two technique primers followed by 5 sets of 2 on the split jerk, building to a heavy for the day. 3. Conditioning to finish our day, in an ascending repetition scheme of running and power clean and jerks. ACTIVATION 2 Rounds: 1:00 Light Bike, Row, or Run 15 Sit-Ups 9 Hand Release Pushups 15 Supermans / Back Extension 9 Strict Presses (empty barbell) Strict HSPU (Every :90sec x 7) "On the 1:30" x 7 Rounds: 15/12 Calorie Row Time Remaining -

Monday, April 29

Week #5 of "Grunt Work". "Muscle Monday" in full effect. Adjusting our back squat waves to smaller sets, and bringing out percentages higher. We'll build off this rep scheme next week. Following, two sets of back rack reverse lunges to strengthen our posterior from a different angle. Snatch work to follow, and Body Armor to close. ACTIVATION 1 Round, Not for Time: 1:00 Light Row 6 Slow Scap Retractions 5 Walkouts 4 Spiderman + Reach (each side) - Video 3 Russian Baby Makers Into 1 Round, Not for Time: 1:00 Light Bike :30s Cossack Squat :30s Warrior Squat 5 Waiter Squats (each side) Back Squat (4-2-4-2-4-2) Set #1 - 4 Reps @ 72% Set #2 - 2 Reps @ 78% Set #3 - 4 Reps @ 72

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