Wednesday, July 31

"SLED DOG" WEEK 5 (DELOAD WEEK): See Full "Sled Dog" - - - - - - - - - - - - - - - - - - - - - - - - - Backing off total volume in this deload week. Opening up today's training by working on our positioning off the floor. Well-balanced interval work to finish -- combining gymnastics, weightlifting, and monostructural work. ACTIVATION 2 Rounds: 10 Calorie Bike 10 Glute Bridges 10 Right Leg Glute Bridges 10 Leg Leg Glute Bridges Into… 2 Rounds: 20 Second Hollow Rocks 15 Scap Retractions 10 Kip Swings 5 Strict Pull-ups Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats Tempo Clean Deadlift (7 x

Tuesday, July 30

"SLED DOG" WEEK 5 (DELOAD WEEK): - - - - - - - - - - - - - - - - - - - - - - - - - Backing off total volume in this deload week. Our main focus for the day is a mash-up on the CrossFit benchmark workout "Kelly". Closing things out with a static and dynamic midline cash-out. ACTIVATION 1 Minute Each Easy Row Spiderman & Reach Lateral Single Leg Box Step-ups (30 Second Each Side) 40 Seconds Each Moderate Row Samson Stretch Alternating Box Facing Step-ups 20 Seconds Each Faster Row Jumping Air Squats Low Box Jump with Step Down "KELLY ROWLAND" (Time) For Time: 50/35 Calorie Row 3 Rounds of "Kelly" 50/35 Calorie Row 1 Round of Kelly: 400 Meter Run 30 Box Jumps (24/20

Monday, July 29

SLED DOG" WEEK 5 (DELOAD WEEK): See Full "Sled Dog" - - - - - - - - - - - - - - - - - - - - - - - - - Backing off total volume in this deload week. Starting the day with two Push Jerk skill builders. The focus here is on quality of movement over load. This leads us into "on the minute" percentage work for the Push Jerk. Finally, a grinder of a triplet to finish things out. ACTIVATION 1 Round: 20 Calorie Bike/Row 5 Inchworms 15 Calorie Bike/Row 5 Inchworms 10 Calorie Bike/Row 5 Inchworms Into… 2 Rounds: 15 Russian Kettlebell Swings (Light Weight) 20 Alternating Reverse Lunges (No Weight) Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Pr

Sunday, July 28

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

Saturday, July 27

Finishing out Week #4 in "Sled Dog". 3 Parts to our Saturday: 1. Clean Complex 2. Barbell Cycling - "Beast Builder", Version 2. 3. Conditioning, revisiting a workout from last year. "Heartburn". ACTIVATION 2:00 Assault Bike (Light Pace) Into 1 Round: 10 Pausing Glute Bridges 20 Abmat Sit-Ups … 1:00 Laying Front Rack Stretch 1:30 Assault Bike (Moderate Pace) Into 2 Rounds: :15s Superman Static Hold :15s Handstand Hold Stretch … 1:00 Laying Front Rack Stretch 1:00 Assault Bike (Fast Pace) Into 2 Rounds: 5 Deadlifts 4 Hang Muscle Cleans 3 Power Cleans 100 Meter Jog All with an empty barbell. Barbell Cycling - "Beast Builder V1" (Emom 7) On the Minute x 7: Min #1 - 7

Friday, July 26

Week #4 of "Sled Dog". 4 Parts to our Friday: 1. Handstand Walk Practice 2. Squat Snatch - Technique, and Stamina 3. Conditioning - "Hop Scotch" 4. Odd-Object Conditioning ACTIVATION Not for Time, and at a Controlled Intensity: 2 Rounds: 15/12 Calorie Row 1 Round of "Strict Cindy" (5 Strict PU, 10 Pushups, 15 Air Squats) 12/9 Calorie Bike 10 Russian KBS + 25 Double-Unders 2 Rounds: 5 Muscle Snatches 5 Slow Overhead Squats Both with empty barbell. Handstand Walk (Distance) 12:00Min Practice Handstand Progressions Wall Climb Hold, HS Hold, HS Shoulder taps, Pike Pushup from ground or box, Freestanding handstand practice Squat Snatch (EMOM 5) On the Minute x 5: 5 "Touch and

Thursday, July 25

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 (2 x 20) Working off the information we gained last week. Let's aim for 65-75% on 1 set of 20 this week. If you are able to do more than 20 on the weight you choose, finish the set as a max effort set. Rest and then do one more high rep set of 20. Bench Press (1 Set of 20) 20-Rep Heavy A 20-rep for the day as a gauge on where we are with our higher repetition capacity. Warming (one set at each percentage, using estimated 1RM

Wednesday, July 24

Week #4 of "Sled Dog" Three parts today" 1. Deadlift Stamina. An ascending ladder of reps, with a fixed load, we are resting just enough as needed to maintain unbroken sets. 2. Body Armor. Single arm dumbbell pressing, focusing on positions. 3. Conditioning. "Trail Blazer" is a triplet of running, double-unders and push presses at a moderate load. ACTIVATION 2 Rounds: 12 Light Calorie Assault Bike 12 Spidermans (6/each) 9 Moderate Calorie Assault Bike 50' Single Arm Overhead Carry (25' each) 6 Fast-ish Calorie Assault Bike 6 Inchworms Deadlift (3-6-9-12-15) 3-6-9-12-15: Unbroken Deadlifts (60%) After each set, 30% of our Max Strict HSPU Barbell loaded at 60% of our estimated

Tuesday, July 23

Week #4 of "Sled Dog". Four parts today: 1. Gymnastic Conditioning 2. Power Clean Complex 3. Conditioning - "Nowhere Fast" 4. Midline Conditioning ACTIVATION Alternating OTM x 8 (1 Round): Odd - 1:00 Assault Bike, Row, Jog Even - Primer movement (see below) Round #1 - :20s Deadhang, with 5-7 Scap Retractions Round #2 - :30s Walkouts Round #3 - 10 Slow Suitcase Deadlifts, each side Round #4 - :30s Pausing Glute Bridges Metcon (AMRAP - Rounds) Not for Time: (12 Min Time Cap) :30s Light Bike/Row + 60% Max Ring Muscle-Ups :30s Light Bike/Row + 12 Strict Ring Dips :30s Light Bike/Row + 50% Max Ring Muscle-Ups :30s Light Bike/Row + 9 Strict Ring Dips :30s Light Bike/Row + 40%

Monday, July 22

Week #4 of "Sled Dog". This is our last week before our mid-cycle deload, starting on the 29th. 1. Stamina Squats. This is our fourth and final week inside this specific repetition scheme. After our deload week, we will be transitioning to a 2/4 scheme at higher percentages. 2. Conditioning. "Hot Sauce", interval training with 4 x AMRAP 3's. 3. Extra - Snatch Technique ACTIVATION 1 Round, at low intensity: 18/15 Calorie Row 15/12 Calorie Assault Bike 2 Rounds: 5 Slow Wall Squats :30s Alternating Warrior Squats 5 Walkous 1 Round of "Strict Cindy" 1 Round, now at a higher intensity: 18/15 Calorie Row 15/12 Calorie Assault Bike Stamina Squat (Emom 12) Alternating "On the M

Sunday, July 21

800m Run :30s Active Spidermans :30s Active Samson :30s Ring Rows/Pullups :30s Air Squats The Fire 2rds (:45 on :15 off) Plank Hollow Rock Hold Russian Twist V-Ups 3 Rounds For time: 500m Row 40 Squats 30 Situps 20 Pushups 10 Pullups #oakvillecrossfit #mississaugacrossfit #gymsnearme #gymnearme #crosscheckcrossfit #workout #wod #mississauga #teamcrosscheck #crossfitcrosscheck #crossfit #crossfitcrosscheckmississauga #crossfitinmississauga #torontocrossfit #toronto #personaltraining #crossfit #crossfitnearme #crossfitmississauga #gym

Saturday, July 20

Finishing out Week #3 in "Sled Dog". 3 Parts to our Saturday: 1.Conditioning, with two options: Team or individual. 2. Barbell Conditioning 3. Midline ACTIVATION 2:00 Assault Bike (Light Pace) Into 1 Round: 10 Pausing Glute Bridges 20 Abmat Sit-Ups 1:30 Assault Bike (Moderate Pace) Into 2 Rounds: :15s Superman Static Hold :15s Handstand Hold Stretch 1:00 Assault Bike (Fast Pace) Into 2 Rounds: 5 Deadlifts 4 Hang Muscle Cleans 3 Power Cleans 100 Meter Jog All with an empty barbell. We Work (Team) (Time) Teams of 3 4 Rounds, with a 40:00 Time Cap: 800m Team Odd Object Carry 60 Deadlifts 60 Front Squats 60 Push Jerks 800m Team Odd Object Carry 50 Deadlifts 50 Fr

Friday, July 19

Week #3 of "Sled Dog". A focus on technical work today. Starting with skill work on the snatch, through a three-part primer. This will lead us into a build to a heavy squat snatch single, where we have a "buy-in" to each attempt with handstand walking and ring muscle-ups. Building another data point for our stamina, we have a 10-Rep Overhead Squat that follows. Conditioning for the day to finish. ACTIVATION Not for Time, and at a Controlled Intensity: 1 Round: 15/12 Calorie Row 1 Round of "Strict Cindy" (5 Strict PU, 10 Pushups, 15 Air Squats) 12/9 Calorie Bike 10 Russian KBS + 25 Double-Unders 2 Sets: 4 Cossack Squat 4 Russian Baby Makers 4 Slow Waiter Squats (each side)

Thursday, July 18

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 (1 Set of 20) 20-Rep Heavy A 20-rep for the day as a gauge on where we are with our higher repetition capacity. This will be a benchmark we will re-test at the end of the cycle. This is planned here, in week 3, after a handful of sessions allowing to gain some awareness of where this number could be. Warming (one set at each percentage, using estimated 1RM): 7 Reps @ 40% 5 Reps @ 50% 3 Reps @ 55% 3 Reps @ Target Weight (~55

Wednesday, July 17

ACTIVATION 1 Round: 12 Light Calorie Bike or Row 12 Spidermans (6/each) 9 Moderate Calorie Bike or Row 100' Single Arm Overhead Carry (50' each) 6 Fast-ish Calorie Bike or Row 6 Inchworms 2 Rounds 5 Barbell Strict Presses 5 Barbell Push Presses On the first round, use an empty barbell. On the second round, increase a bit of load. Barbell Cycling - "Beast Builder V1" On the Minute x 7: Min #1 - 7 Hang Squat Cleans + 1 Push Jerk Min #2 - 6 Hang Squat Cleans + 2 Push Jerk Min #3 - 5 Hang Squat Cleans + 3 Push Jerks Min #4 - 4 Hang Squat Cleans + 4 Push Jerks Min #5 - 3 Hang Squat Cleans + 5 Push Jerks Min #6 - 2 Hang Squat Cleans + 6 Push Jerks Min #7 - 1 Hang Squat Clean + 7

Tuesday, July 16

Week #3 of "Sled Dog". Main effort to take place on a single piece – the 2K Row. Stimulus notes below. Gymnastics and midline work to close. ACTIVATION Alternating OTM x 8 (1-2 Rounds): Odd - ::45s Row, slowly building in pace. Even - Primer movement (see below) Round #1 - :20s Deadhang, with 5-7 Scap Retractions Round #2 - 16 Hollow Rocks Round #3 - 12 Spiderman + Reach (6 each) Round #4 - 8 Pausing Hip Extensions (2s at top) Refer to the 2K warming section inside the respective part for our 2K primer. 2000m Row (Time) Last completed on August 21, 2018. This is a once a year gauge on where we are with our rowing capacity. It is not intended to be a measuring stick against t

Monday, July 15

Week #3 of "Sled Dog". Our next build in our Stamina Squats at 3% higher than last week. This will lead us into our main effort for the day, our conditioning - "Tailspin". Body Armor to finish our Monday. ACTIVATION 2 Rounds, at low intensity: 18/15 Calorie Row 15/12 Calorie Assault Bike 2 Rounds: 5 Slow Wall Squats :30s Alternating Warrior Squats 5 Walkouts 1 Round of "Strict Cindy" 1 Round, now at a higher intensity: 18/15 Calorie Row 15/12 Calorie Assault Bike Stamina Squat (Emom 12) Alternating "On the Minute" x 12 (6 Rounds): Odd Minutes - 3 Front Squats Even Minutes - 6 Back Squats Barbell - 66% of 3-Rep Back Squat This is an increase of 3% from last week, and

Sunday, July 14

500m Row 400m Run Active Spiderman (6, each side) Active Samson (6, each side) 15 Pushups 15 Ring Rows The Fire 2rds (:45 on :15 off) Plank Hollow Rock Hold Russian Twist V-Ups Metcon (AMRAP - Reps) 3 rounds: :45 on :15 off Skip DB Snatch Wall Ball Box Jump HR Pushup Ring Row Rest 2 minutes between rounds #oakvillecrossfit #mississaugacrossfit #gymsnearme #gymnearme #crosscheckcrossfit #workout #wod #mississauga #teamcrosscheck #crossfitcrosscheck #crossfit #crossfitcrosscheckmississauga #crossfitinmississauga #torontocrossfit #toronto #personaltraining #crossfit #crossfitnearme #crossfitmississauga #gym

Saturday, July 13

Finishing out Week #2 in "Sled Dog". Cycle details will live inside "Workout Prep Notes" below. Three parts to our Saturday: Barbell Conditioning - Bench Press. Conditioning - "Mind Eraser", a repeat workout of ours. Midline to finish. Barbell Stamina (3 x Max Effort + Max Effort) 3 Supersets: Max Reps Bodyweight Bench Press Max Strict Pull-Ups Move directly from the bench press into the strict pull-ups. Enter all (6) scores below, in order, and the system will compute our sum total. Stimulus wise, we are looking to find at least 7 reps on the bench press each round. "Mind Eraser" (AMRAP - Rounds and Reps) AMRAP 20: 7 Power Cleans (135/95) 7 Burpees 200 Meter Run Rx+ Barbell P

Friday, July 12

Week #2 of "Sled Dog". Full cycle details will always live in the "Workout Prep Notes". 3 Parts today: 1) build on our Snatch barbell cycling from last week. 2) Stamina squats, aiming for higher volume sets today. 3) Conditioning, with an option to go team, or individual (team preferred). ACTIVATION Not for Time, and at a Controlled Intensity: 1 Round: 15/12 Calorie Row 1 Round of "Strict Cindy" (5 Strict PU, 10 Pushups, 15 Air Squats) 12/9 Calorie Ski Erg 10 Russian KBS + 25 Double-Unders 1 Set: 4 Cossack Squat 4 Russian Baby Makers 4 Slow Air Squats :15s GHD Static Hold - Belly Up (Supine) 1 Set: 5 Muscle Snatches 5 Slow Overhead Squats Both with empty barbell. Bar

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