Thursday, October 31

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 Inchworms 2 Air Squats + Broad Jump High Knees Butt Kickers Skip for Height Skip for Distance Forward running x 2 Backward running x 2 Bench Press (4 x 8) Warmup to 65% 4 Sets of 8 Increase weight each set Metcon (AMRAP - Rounds) 3 Rounds (low intensity): 1:00 Light Row/Bike 10 Dumbbell Hang Clean and Jerks (light load) 10 Glute Bridges 10 Slam Balls 1:00 Light Bike/Row 3 Walkouts 6 Wall Squats 9 Situps Into 3 Rounds: 4 Strict Pull-Ups 8 Kettlebell Swings (light) 12 Air Squats 24 Double-Unders 2

Wednesday, October 30

Two parts to our training day: 1. Skill conditioning, coupling the OHS barbell with a gymnastic complex. 2. Conditioning in the form of a paired down benchmark workout of ours: "Tri Sprint Intervals V2". ACTIVATION EMOM 9: Minute 1: 1 Minute Easy Machine Minute 2: 1 Minute Inchworms Minute 3: 30 Seconds Front Plank + 30 Seconds of Sit-ups Metcon (5 Rounds for time) On the 2:00 x 5 Sets: 9 Overhead Squats (115/85) 6 CTB Pull-Ups 1-3 Bar Muscle-Ups Take OHS barbell from the floor. Barbell cycling and gymnastics. Fine tuning this combination. A moderate load on the OHS, where we can cycle through without a pause for all five rounds. Aim is to move directly into the gymnastic c

Tuesday, October 29

Three parts to our Tuesday 1. Push Jerk 2. Conditioning 3. Recovery Bike ACTIVATION 3 Rounds: 30 Single Unders 15 AbMat Sit-ups 5 Walkouts Push Jerk (On the 2:00 x 5 Sets:) 3 Push Jerks Barbell taken from the rack. Aim is to build to a moderate load, but not a heavy. Set #1 - 60% of estimated 1RM Set #2 - 65% Sets #3+4+5 - 70-75% Bruiser (AMRAP - Rounds and Reps) AMRAP 12: 15 Push Jerks (115/85) 30 Air Squats 60 Double Unders A moderate push jerk for reps is the focus of this effort. DU and Air Squats purely to challenge the movement. Aim is for a moderate load that we could cycle for 20-25+ reps unbroken when fresh. **EXTRA** Metcon (AMRAP - Rounds) 3 Rounds: 3:00 Re

Monday, October 28

Two parts today: 1. Gymnastics - Fine tuning our pullups / ring muscle-ups under fatigue. 2. Conditioning - A modified version of "Jackie". ACTIVATION EMOM 8: Minute 1: 1 Minute Easy Machine Steadily ramp up intensity over the 4 rounds to a moderately challenging pace. Minute 2: 2 Walkouts 2 Super Slow Wall Squats Metcon (AMRAP - Reps) Alternating EMOM x 10: Minute 1 - Work Minute 2 - Rest Minute 1: Seconds 0-20 - Max Power Cleans (135/95) Seconds 20-30 - Rest Seconds 30-60 - Max Chest to Bar Pullups Rx+ Ring Muscle Ups Track total reps between Power Cleans and Chest to Bar / Muscle Ups Jackquinn (Time) For Time: 100/70 Calorie Row ... Directly into: 3 Rounds: 50 Wa

Sunday, October 27

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 Metcon (AMRAP - Rounds) Alternating Emom x 28 Min 1: 5 Back Squats Min 2: 5 Left, 5 Right, 5 Full Kettle Bell Swings Min 3: 10 Pullups / Ring Row Min 4: 10 Dumbell Push Press Min 5: 12 Slam Balls Min 6: :30 sec Bike Rest 1:00min #lifetimefitness #crossfitnearme #personaltraining #toronto #torontocrossfit #crossfitinmississauga #crossfit #crossfitcrosscheckmississauga #teamcrosscheck #wod #workout #crosscheckcrossfit #gymnearme #mississa

Saturday, October 26

Focusing on our engine today with interval training. 3 Parts: - We'll start with a Front Squat complex. - Interval conditioning next. Option for Team of 2, or Individual. - Recovery row to help us bring about a smoother recovery to Friday's deadlifts. ACTIVATION 2 Rounds 200m Light Run 5 Strict Pull-Ups 7 Air Squats 9 GHD Sit-Ups Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats Front Squat (5 x 1+1) Wong Turn (Team Version) (AMRAP - Rounds and Reps) Teams of 2, AMRAP 25: 9 Front Squats (115/85) 7 Burpee Box Jump Overs (24"/20") 5 Bar Muscle-Ups 200m Wall Ball Run (20/14) Partner 1 completes the

Friday, October 25

ACTIVATION 2 Rounds, at very low intensity: 1:00 Light Row 3 Walkouts 5 Empty Bar Good Mornings 5 Empty Bar Stiff-Legged Deadlifts 12 AbMat Sit-Ups Load a light load onto the barbell (about half of the working load of your "Diane" weight). At low intensity, 1 round: 3 Deadlifts, :10s HS Hold 3 Deadlifts, 1 Wall Walk 3 Deadlifts, 2-3 Strict Handstand Pushups Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205 lb 50-ft. handstand walk 15 deadlifts 315/205 lb 50-ft. handstand walk 9 deadlifts 315/205 lb 50-ft. hands

Thursday, October 24

2 Rounds :30 Dead Hang 1:00 Slow Burpees :30 Handstand Hold 1:00 Air Squats :30 Plank Bench Press (5 x 5) Warmup to 70% Increase Weight Each Set Metcon (AMRAP - Rounds) At low intensity... ** Part A 3:00 Bike (Row, or Run): Minutes 1+2 - Light Pace Minute 3 - Fast Pace 3 Rounds: 3 Slow Wall Squats 3 Walkouts 3 Russian Baby Makers ** Part B 3:00 Bike (Row, or Run): Minutes 1+2 - Light Pace Minute 3 - Fast Pace 3 Rounds (moderate intensity): 300 Meter Row 5 Strict Pull-Ups + 10 Pushups + 15 Air Squats 10 Dumbbell Hang Clean and Jerks (light load) 10 Barbell Overhead Squats (light load, if not empty) *Rest :45s-1:00 between efforts. Aim is to fully control intensity.

Wednesday, October 23

"Katana" Week 6: - - - - - - - - - - - - - - - - A "no-barbell" day. One part to our training day, in the form of a longer chipper. With higher skill gymnastics in the center. ACTIVATION EMOM 9: Minute 1: 1 Minute Easy Machine Minute 2: 1 Minute Inchworms Minute 3: 30 Seconds Front Plank + 30 Seconds of Sit-ups Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats Jack in the Box (Time) For Time: 1000 Meter Row 75/50 Calorie Bike 20 Chest to Bar Pullups 40 Single DB Box Step-Ups (50/35# to 24"/20") 20 Chest to Bar Pullups 75/50 Calorie Bike 1000 Meter Row Rx+ 10 Bar Muscle Ups A "down and back ch

Tuesday, October 22

"Katana" Week 6: - - - - - - - - - - - - - - - - Two parts today, touching up on two movements specifically: - Hang Power Clean - Handstand Work (Walking and HSPU) ACTIVATION 2 Rounds: 30 Single Unders 15 AbMat Sit-ups 5 Walkouts Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats Metcon (Weight) On the 2:00 x 5 Sets: 50' Handstand Walk Practice 3 Hang Power Cleans Set #1 - 65% of estimated 1RM Power Clean Set #2 - 70% Sets #3+4+5 - Build to a moderately heavy set of 3 for the day. Practice is the focus here. The 50' HS Walk distance can be controlled by time, using the first minute of each 2:00 wi

Monday, October 21

"Katana" Week 6: - - - - - - - - - - - - - - - - Two parts to our Monday, with a focus on strength today. Athletes who would like to re-do 20.2 can do so. - Back Squats - Conditioning ACTIVATION EMOM 6: Minute 1: 1 Minute Easy Machine Steadily ramp up intensity over the 4 rounds to a moderately challenging pace. Minute 2: 3 Strict Pull-ups 6 Push-ups 9 Glute Bridges Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats Back Squat (10-8-6-4-2) 10-8-6-4-2 Reps Ascending percentages with each: On the 0:00... 10 Reps @ 60% of estimated 1RM On the 3:00.... 8 Reps @ 67% On the 6:00... 6 Reps @ 75% On

Sunday, October 20

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 Deadlift (5 x 5) Old Faithful 4 Rounds - :45 on :20 off Row Squat Hollow Rock Hold Superman Hold Box Jump / Step Up Burpee Situp/GHD Ring Row/Pull-up Run 200 meters after each round #lifetimefitness #crossfitnearme #personaltraining #toronto #torontocrossfit #crossfitinmississauga #crossfit #crossfitcrosscheckmississauga #teamcrosscheck #wod #workout #crosscheckcrossfit #gymnearme #mississauga #gymsnearme #crossfitmississauga #missis

Saturday, October 19

"Katana" Week 5: - - - - - - - - - - - - - - - - Recovery based day after our first crack at Open 20.2. We'll be compiling lessons learned throughout the weekend for a full write-up to be posted on Monday. Today, we have two parts: - Strength Conditioning - Recovery + Skills ACTIVATION 2 Rounds: 1 Minute Row 1 Minute Active Spidermans 1 Minute Alternating Box Step-ups 1 Minute Inchworms Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats Relentless (5 Rounds for weight) On the 4:00 x 5 Rounds: 500/400m Row 50% of Max Strict HSPU 5 Power Cleans Building across the five rounds on the power clean to

Friday, October 18

ACTIVATION EMOM 6: Minute 1: 1 Minute Easy Machine Steadily ramp up intensity over the 4 rounds to a moderately challenging pace. Minute 2: 2 Walkouts 2 Super Slow Wall Squats 2 Rounds: :15s Jump Rope (singles or doubles) :30s Warrior Squat :15s Alternating DB Strict Press (both bells in front rack, light loads, alternating presses) :30s Russian Baby Makers 2 Rounds: Steadily start to climb in intensity: 5 Light Dummbell Thrusters 5 TTB :15 Jump Rope (singles of doubles) Rest as needed between. Crossfit Games Open 20.2 (Ages 16-54) (AMRAP - Reps) Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50-lb/35-lb d

Thursday, October 17

2 Rounds :30 Dead Hang 1:00 Slow Burpees :30 Handstand Hold 1:00 Air Squats :30 Plank Bench Press (4 x 5) Warmup to 70% for 4 sets of 5. Open athlete's go light, if at all. Metcon (AMRAP - Rounds) 5:00 Bike/Row: Minutes 1+2 - Light Pace Minutes 3+4 - Light/Moderate Pace Minute 5 - Moderate Pace 2 Rounds: 5 Pausing Overhead Squats (light load) 200m Run 5 Thrusters (light load) 15 GHD Sit-Ups or 20 AbMat Sit-Ups 2 Rounds of :30s at each station: Superman Rocks Hollow Rocks Overhead Circles Glute Bridges 5:00 Bike/Row Minutes 1+2 - Light Pace Minutes 3+4 - Light/Moderate Pace Minute 5 - Moderate Pace *4 rounds marks completion of each section #lifetimefitness #crossfi

Wednesday, October 16

"Katana" Week 5: - - - - - - - - - - - - - - - - This is our Week 2 "Wednesday Primer". Focus today is on gymnastics. ACTIVATION EMOM 9: Minute 1: 1 Minute Easy Machine Minute 2: 1 Minute Inchworms Minute 3: 30 Seconds Front Plank + 30 Seconds of Sit-ups Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats Metcon (Calories) 3 Rounds (18:00 total): AMRAP 2: 30-40% of your Max Strict HSPU 12 CTB Pull-Ups Max Calorie Assault Bike ... Rest 1:00 In a 2:00 Window 30-40% of your Max Strict HSPU 12 Box Jump Overs (24"/20") Max Calorie Row ... Rest 1:00 There is a total of (6) intervals, where we flow

Tuesday, October 15

"Katana" Week 5: - - - - - - - - - - - - - - - - Three parts today as we get some work in before Open 20.2. 1. Box Squat 2. Conditioning 3. Recovery Effort ACTIVATION 2 Rounds: 30 Single Unders 15 AbMat Sit-ups 5 Walkouts Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats Box Squat (7 Sets of 3) Click here to see a video example of the box squat - https://youtu.be/FtfoIL-Cjyo • Set height to just below parallel. • 1s full stop at bottom. Set #1 - 50% of 1RM Back Squat Set #2 - 55% Set #3 - 60% Sets #4+5 - 65% Sets #6+7 - 70% Rest as needed (1-2 minutes) between sets. • Bar in the back rack pos

Monday, October 14

Open 20.1 Re-Attempt Day As a recap, we have two "tracks" during the Open. If we are competing in the Open, the "Open" track will be completing 20.X *twice*. Friday's, and Monday's. With the goal to leave no stone unturned in our efforts in these five weeks, we will be modifying the volume and training goals during the surrounding training days (Saturday, Monday, Tuesday, and Wednesday). If we are *not* competing in the Open, let's still throw down with our team on Fridays. We'll do a one-and-done effort each week. Using the Open workout as our main conditioning piece for the day, these athletes are to follow the "Qualifier" track. Here, we'll have additional training volume throughout

Sunday, October 13

800m Run 1:00min Active Spideman 1:00min Slow Burpees 1:00min Active Samson Back Squat (4 x 8) 4 sets of 8. Increase weight each set Metcon (AMRAP - Rounds) 4 Rounds :40 ON :20 OFF Row Sit-up Push-up Jumping Pullup Kettle Bell Swing Wall Climb Bike #lifetimefitness #crossfitnearme #personaltraining #toronto #torontocrossfit #crossfitinmississauga #crossfit #crossfitcrosscheckmississauga #teamcrosscheck #wod #workout #crosscheckcrossfit #gymnearme #mississauga #gymsnearme #crossfitmississauga #mississaugacrossfit #personaltrainer #oakvillecrossfit #gym #crossfit #crossfitcrosscheck #fitnesscoach

Saturday, October 12

"Katana" Week 4: - - - - - - - - - - - - - - - - Team, Proud of the effort across the board on the first attempts of 20.1. We will be compiling a "reflections" post in the coming 24 hours, which will live on Monday. A re-test ready strategy, with our lessons learned. Today, we have three parts, to keep our fitness primed: - Front Squat Complex - Conditioning - Recovery Row ACTIVATION 2 Rounds 100m Light Run 5 Strict Pull-Ups 7 Air Squats 9 Sit-Ups Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats Pausing Front Squat (On the 1:30 x 6:) 1 Pausing Front Squat 1 Front Squat Sets 1-3: 70-73-76% of 1R

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