Saturday, December 21

"Silverback" Week 5: - - - - - - - - - - - - - - - - The Power Snatch is a common theme across our 3 parts: 1. Power Snatch Technique 2. Power Snatch Cycling + Double Unders 3. Chipper Conditioning ACTIVATION 2 Rounds: 200 Meter Run 15 AbMat Sit-ups 10 PVC Pass Throughs 5 Strict Pull-ups Power Snatch (5 Sets of 3) 3-Position Pausing Power Snatch Set #1: 45% of 1RM Snatch Set #2: 50% of 1RM Snatch Sets #3-5: 55% of 1RM Snatch Working through 5 Sets of a 3-Position Pausing Power Snatch to start the day These 3-second pauses take places when catching the barbell overhead on each rep The 3-Positions are: High Hang (Pockets) Hang (1 Inch Above Knee) Floor All 3 reps are me

Friday, December 20

"Silverback" Week 5: - - - - - - - - - - - - - - - - Big day on the barbell coming off yesterday's recovery: 1. Silverback Primer 2. Tempo Front Squats 3. Push Press (Week 2 of Progression) 4. Couplet Conditioning: Thrusters & Row 5. Bike Recovery to Flush the Legs ACTIVATION 8 Minutes For Quality: 300 Meter Row 15 Air Squats 30 Seconds Push-up to Down Dog 15 Double Unders Tempo Front Squats (On the 1:30 x 7 Sets:) 1 Tempo Rep Tempo: 10 Second Negative No Pause in Bottom Full Speed Stand Completing 1 front squat from the rack every 90 seconds, working a slow tempo on the way down Tempo: 10 Seconds Down, No Pause, Stand Fast Start around 55% of your 1RM Front Squat and

Thursday, December 19

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 (3-3-3-3-3) Warmup to 85% for 5 sets of 3 Metcon (Time) 30 Minute Bike/Row Every 3 Minutes (Starting @ 0:00): 4 Burpees 8 Wallballs (20/14) 12 Slamballs This Active Recovery piece is to be performed for quality over speed The goal of today is to simply move and break a sweat Every 3 minutes you'll hop off the bike and complete 3 short movements These rounds of burpees, wallballs, and slamballs will happen on the: 0-3-6-9

Wednesday, December 18

"Silverback" Week 5: - - - - - - - - - - - - - - - - A shorter training day today: 1. Silverback Primer 2. Conditioning (Barbell & Gymnastics) Extra 3. 2-Part Body Armour ACTIVATION 2 Rounds 30 Seconds Active Samson Stretch 30 Seconds Inchworms 30 Seconds Active Spidermans 30 Seconds Hollow Rocks 2 Rounds 9 Calorie Bike 9 Push-ups 6 Calorie Bike 6 Strict Pull-ups 3 Calorie Bike 3 Strict Toes to Bar Metcon (AMRAP - Rounds) Silverback Primer 3 Sets For Quality: :20 Second Barbell Overhead Hold :20 Second Dead Hang :20 Second Hip Extension Hold/Superman Hold • First of two iterations, next being a week from today • Let's set the baseline today for this set with our b

Tuesday, December 17

Warm-up 20 Burpees "Silverback" Week 5: - - - - - - - - - - - - - - - - Big focus on Strict Gymnastics to start the day. Two parts dedicated to the hang power snatch follow. Finishing things out with a short sprint chipper. ACTIVATION 2 Rounds 400 Meter Run or Row 30 Second Front Plank (On Hands) 20 Overhead Circles (Each Direction) 10 Wall Squats 5 Walkouts Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats Metcon (2 Rounds for reps) Ascending Ladder for 7 Minutes: 1-2-3-4-5.... Strict Handstand Push-ups Strict Ring Dip Push-ups Rest 3 Minutes 5 Minute Window: 2 Wall Walks 10 Weighted AbMa

Monday, December 16

"Silverback" Week 5: - - - - - - - - - - - - - - - - Four Parts Today: 1. Silverback Primer 2. Week 3 of Back Squat Waves 3. Conditioning 4. Extra - Body Armor ACTIVATION 10 Minutes For Quality 40 Single Unders 200 Meter Row 10 Russian Baby Makers 5 Inchworms Metcon (AMRAP - Rounds) 3 Sets For Quality: 10 Jerk Grip Overhead Walking Lunge Steps 10 Bent Over Rows First of two iterations, the next being a week from today Let's set the baseline today for this set with our best movement We can increase the loading next week Demo vid: https://youtu.be/b_GsCgFJaqk Back Squat (6-4-2x3, :90sec emom + 3min rest) Set 1: 6 Reps @ 74% Set 2: 4 Reps @ 80% Set 3: 2 Reps @ 86% Rest 3

Sunday, December 15

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 The Fire 2rds (:45 on :15 off) Plank Hollow Rock Hold Russian Twist V-Ups KB Complex-1 (Emom x 5) 4 Single Arm KBS (Left) + 4 Single Arm KBS (Right) + 8 R.KBS Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups Women's Rx 35# #lifetimefitness #crossfitnearme #personaltraining #toronto #torontocrossfit #crossfitinmississauga #crossfit #crossfitcrosscheckmississauga #teamcrosscheck #wod #workout #crosscheckcrossfit #gymnearme

Saturday, December 14

Focusing on the Clean and Jerk today in our two parts: 1. Olympic Barbell Cycling 2. Conditioning - "Powder Keg" ACTIVATION 1 Round 400 Meter Easy Run (8x down and back in gym) 2 Rounds: 30 Seconds Active Samson 30 Seconds Spiderman + Reach 30 Seconds Russian Baby Makers 30 Seconds Box Shoulder Taps 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 2:30 x 6 Sets: 3-Position Power Clean Pausing Split Jerk (Drop Barbell) Power Clean Split Jerk Set 1: 50% of 1RM CJ Set 2: 55% Set 3: 60% Sets 4-6: Build to a Heavy Complex We'll build to a heavy barbell complex over the co

Friday, December 13

"Silverback" Week 4: - - - - - - - - - - - - - - - - 4 Parts Today: 1. Tempo Front Squats (Week 2 of Progression) 2. Conditioning Extra 3. Midline 10 Minutes For Quality: 30 Second Side Plank (Each Side) 200 Meter Row 10 Ring Rows 50 Meter Single Dumbbell Farmers Carry (Each Side) Tempo Front Squats (On the Minute x 9:) 1 Tempo Front Squat Tempo: 3 Seconds Down 3 Seconds Bottom Pause 3 Seconds Stand Sets 1-3: 63% Sets 4-6: 67% Sets 7-9: 71% This is week 2 of 2 for this iteration of Tempo Front Squats Our percentages are increasing by 3% across each lift The percentages used are based off your 1RM Front Squat Each lift should take 9 seconds to complete: 3 Seconds Do

Thursday, December 12

2 Rounds :45on :15off Skip Active Spiderman Shuttle Run Active Samson Slam Ball Dead Hang/Kipping Bench Press (6 x 10) 2 Warmup Sets 4 Working Sets Metcon (AMRAP - Rounds) 5 Rounds Not For Time: 500 Meter Row 21 AbMat Sit-ups 12 Burpees RX+ Ghd Situps The active recovery pace is not for time Move at a conversational pace, with the goal being just to move and break a sweat #lifetimefitness #personaltraining #crossfitnearme #toronto #torontocrossfit #crossfitinmississauga #crossfit #crossfitcrosscheckmississauga #teamcrosscheck #wod #workout #crosscheckcrossfit #gymnearme #mississauga #gymsnearme #crossfitmississauga #mississaugacrossfit #personaltrainer #oakvillecrossfit #gym

Wednesday, December 11

"Silverback" Week 4: - - - - - - - - - - - - - - - - The first week of a Push Press progression starts today. We'll get ready for the Push Presses with a Silverback Primer and finish out the day with conditioning and body armor. ACTIVATION 2 or 3 Sets: 30 Single Unders 20 Banded Pull Aparts 10 Wall Squats 5 Spidermans + Reach (Each Side) Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats Push Press (4 x 6) Rest 2 minutes between sets. This is week 1 of 4 in this progression Our aim is to set the baseline to build off of A good place to start is between 90-100% of your 10RM Push Press from last week

Tuesday, December 10

"Silverback" Week 4: - - - - - - - - - - - - - - - - No barbell today as we focus in on gymnastics skill. Also completing a CompTrain Benchmark in "Lead Foot". 2or3 Sets: 5 Inchworms 10 AbMat Sit-ups (No Arms) 5 Strict Pull-ups 200 Meter Row Metcon (Time) Strict Gymnastics 0:00-5:00 3 Deficit Strict Handstand Push-ups :15 Second Hanging L-Sit 5:00- 10:00 3 Deadstop Handstand Push-ups (1 Second Pause on Floor) 6 Strict Toes to Bar 10:00- 15:00 3 Tempo Strict Pull-ups (3 Seconds Up, 3 Seconds Down) :15 Seconds Freestanding Handstand or Handstand Floater Practice Similar to last week, we'll work through these 5-minute couplets AMRAP style, but for quality over speed For

Monday, December 9

ACTIVATION 10 Minutes For Quality 15 PVC Overhead Squats 10 Calorie Easy Bike 5 Lateral Box Step-ups (Each Side) 3 Walkouts Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats Back Squat (6-4-2 x 3) Waves Set 1: 6 Reps @ 72% Set 2: 4 Reps @ 78% Set 3: 2 Reps @ 84% Rest 3 Minutes Set 4: 6 Reps @ 78% Set 5: 4 Reps @ 84% Set 6: 2 Reps @ 90% Rest 3 Minutes Set 7: 6 Reps @ 84% Set 8: 4 Reps @ 90% Set 9: 2 Reps @ 96% STIMULUS • This is the 2nd iteration out of 4 for Back Squat Waves • Increasing by 2% on each lift from last weeks iteration • Rest as needed between sets, but 3 minutes after each 3

Sunday, December 8

:30 seconds each x2 rds PVC pass throughs PVC overhead squat Alternate box step ups Glute bridge The Fire 2rds (:45 on :15 off) Plank Hollow Rock Hold Russian Twist V-Ups Metcon (Weight) Alt EMOM 20 Min 1: 5 Hang Power Clean Min 2: 10 Box Jumps Min 3: 5 Push Jerks Min 4: 15 Cal Row #lifetimefitness #personaltraining #crossfitnearme #toronto #torontocrossfit #crossfitinmississauga #crossfit #crossfitcrosscheckmississauga #teamcrosscheck #wod #workout #crosscheckcrossfit #gymnearme #mississauga #gymsnearme #crossfitmississauga #mississaugacrossfit #personaltrainer #oakvillecrossfit #gym #crossfit #crossfitcrosscheck #fitnesscoach

Friday, December 7

"Silverback" Week 3: - - - - - - - - - - - - - - - - Two parts to our Saturday: 1. Olympic cycling as we build to a heavy set of 5 on the Push Jerk. 2. Conditioning to finish the week. ACTIVATION 10 Minutes For Quality: 12 AbMat Sit-ups 9 Calorie Bike 6 Push-ups 3 Strict Pull-ups Metcon (Weight) On the 4:00 x 4 Sets: 30 Double Unders 5 Bar Muscle-ups 30 Double Unders 5 Push Jerks Start with 55-60% of 1RM Push Jerk and Build We'll build to a heavy set of 5 push jerk over the course of these four 4-minute intervals Start around 55-60% of your 1RM Push Jerk and aim to build every round The 5 Push Jerks can come from the rack and should be completed unbroken each round Also

Thursday, December 5

"Silverback" Week 3: - - - - - - - - - - - - - - - - Three parts today: 1. Strict Gymnastics 2. Clean Technique 3. Intervals, the heart of our day, with "Low Tide" ACTIVATION 2 Sets: 1 Minute Row 30 Second Hollow Hold 45 Second Row 30 Second Superman Hold 30 Second Row 30 Second Wall Squats Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats Metcon (Time) 0:00 - 6:00 :20 Second Wall-Facing Handstand Hold 2 Strict Ring Muscle-ups (Or Banded Strict) 6:00 - 12:00 1 Strict Chest to Bar Pull-up + 15' Handstand Walk 2 Strict Chest to Bar Pull-ups + 15' Handstand Walk 3 Strict Chest to Bar Pull-ups +

Wednesday, December 4

"Silverback" Week 3: - - - - - - - - - - - - - - - - Three parts today: 1. Strict Gymnastics 2. Clean Technique 3. Intervals, the heart of our day, with "Low Tide" ACTIVATION 2 Sets: 1 Minute Row 30 Second Hollow Hold 45 Second Row 30 Second Superman Hold 30 Second Row 30 Second Wall Squats Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats Metcon (Time) 0:00 - 6:00 :20 Second Wall-Facing Handstand Hold 2 Strict Ring Muscle-ups (Or Banded Strict) 6:00 - 12:00 1 Strict Chest to Bar Pull-up + 15' Handstand Walk 2 Strict Chest to Bar Pull-ups + 15' Handstand Walk 3 Strict Chest to Bar Pull-ups +

Tuesday, December 3

"Silverback" Week 3: - - - - - - - - - - - - - - - - Finding a cycle benchmark today with the Push Press - a 10RM. Typically we will do our strict gymnastic work on Tuesdays. We will be pushing our weekly work to tomorrow to allow us to push on the barbell today. A mid-range sprint workout to follow with "Little Dipper". Body Armor to finish. ACTIVATION 2 Sets 30 Seconds Each Row or Bike PVC Pass Throughs Overhead Circles Walkouts Active Samson Spiderman + Reach Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats Push Press (10 RM) 10RM Setting a weightlifting baseline today with a 10RM Push Press

Monday, December 2

"Silverback" Week 3: - - - - - - - - - - - - - - - - Starting our first week of Back Squat Waves. Body Armor and Conditioning to round the day out. ACTIVATION 10 Minutes For Quality: 21 PVC Overhead Squats 15 Straight Leg AbMat Sit-ups 9 Calorie Bike Metcon (No Measure) Silverback Primer 3 Sets For Quality: 8 Suitcase Deadlifts (Each Side) 12 Double Kettlebell Front Rack Step-ups (6 Each) STIMULUS First of two iterations, next being a week from today. Let's set the baseline today for this set with our best movement. We can increase the loading next week. Demo Vid- https://www.youtube.com/watch?v=CkAq8Q0aeZs&feature=youtu.be Back Squat (6-4-2 x 3) Back Squat Waves Set 1: 6

December 1, 2019

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 Shoulder Press (5 x 5) Warmup to 70% for 1st set of 5 5 sets 5 reps Metcon (AMRAP - Reps) Double Tabata x 4 Rounds :40 ON :20 OFF Row Wall Balls Sit-ups KettleBell Deadlift Burpee Bike Rest 2 min #lifetimefitness #crossfitnearme #personaltraining #toronto #torontocrossfit #crossfitinmississauga #crossfit #crossfitcrosscheckmississauga #teamcrosscheck #wod #workout #crosscheckcrossfit #gymnearme #mississauga #gymsnearme #crossfitmississauga #mississaug

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