Saturday, February 29

"Grunt Work" Week #4 ------------------- Finishing our week out with a CompTrain benchmark as the focus - "Van Damme". 1. Mobility and Activation (~10:00) 2. "Van Damme" (~25:00) 3. Midline Conditioning (~15:00) ACTIVATION PVC Warmup 2 Rounds 40 Seconds Each PVC Pass Throughs PVC Lat Stretch - https://www.youtube.com/watch?v=loMyjjEc7_0 PVC Straight Leg Swings (20 Seconds Each) - https://youtu.be/foyEIeygllk PVC Overhead Squats 2 Rounds 10 Scap Pull-ups on Rings 3 Strict Ring Pull-ups 10 Ring Kip Swings 3 Empty Barbell Pausing Overhead Squats (10 Seconds in Bottom) "Van Damme" (Time) For Time: 30 Power Snatches, 10 Ring Muscle-Ups 30 Power Clean and Jerks, 10 Ring

Friday, February 28

Grunt Work" Week #4 ------------------- Final build on our front squats before the de-load week. Following the Body Armor, we'll move to our focus for the training day, which is our conditioning with "Fortitude". 1. Mobility and Activation (~10:00) 2. Front Squat (~15:00) 3. "Fortitude" (~35:00) Extra 4. Body Armor (~15:00) 45 Seconds Moderate Row Active Spiderman Push-up to Down Dog Slow Air Squats 45 Seconds Faster Row Active Samson Slow Burpees Low Squat Hold Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats Front Squat (On the 1:30 x 7 Sets) Set 1 (On the 0:00): 3 Reps @ 79% Set 2 (On the

Thursday, February 27

"Grunt Work" Week #4 ------------ Bench Press Thursdays, Open Wod Practice 1. Mobility and Activation 2. Bench Press & Hand Release Pushups 3. Open Wod 16.2 Practice Extra 4. The Fire Activation 1 Minute Each x 2 Active Spiderman Active Samson Single Unders Dead Hang & Kipping Situps Bench Press (Emom x 10) Odd Minutes: 5 Bench Presses at 65% Even Minutes: 8 Hand Release Pushups Alternating Emom for 10 Minutes. CrossFit Games Open 16.2 (AMRAP - Reps) 4-Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 - 15 @ 135# / 85# *Round 2 - 13 @ 185# / 115# *Round 3 - 11 @ 225# / 145# *Round 4 - 9 @ 275# / 175# *Round 5 - 7 @ 315# / 205#

Wednesday, February 26

Grunt Work" Week #4 ------------------- 1. Mobility and Activation (~10:00) 2. Beast Builder (~15:00) 3. "Biltmore" (~20:00) Extra 4. Midline (~15:00) ACTIVATION 2 Sets For Quality 1 Minute Bike 20 Single Arm Dumbbell Strict Press (10/Side) 30 Single Leg Lateral Box Step-ups (15/Side) Strict Press Performed with Very Light Dumbbell Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats Beast Builder Deadlift & PJ (On the 1:30 x 6 Sets:) Set 1: 11 Deadlifts + 11 Push Jerks Set 2: 11 Deadlifts + 9 Push Jerks Set 3: 11 Deadlifts + 7 Push Jerks Set 4: 11 Deadlifts + 5 Push Jerks Set 5: 11 Deadlifts + 3

Tuesday, February 25

"Grunt Work" Week #4 ------------------- Opening with a repeat effort on our Strict HSPU's from last week. Aim is to beat last weeks score. Intervals to follow, in two styles: first being a gymnastic buy-in that leads to a building power snatch, and the second is purely about conditioning with the bike. 1. Mobility and Activation (~10:00) 2. HSPU (~15:00) 3. "Black Rose" (~30:00) Extra 4. Bike Conditioning (~15:00) ACTIVATION 2 Sets For Quality: 12 PVC Pass Throughs 9 Calorie Bike 6 Walkouts 3 Strict Pull-ups Handstand Push-ups (On the 1:30 x 5 Sets) 1 set of Handstand Pushups Rx+ Strict • This Handstand Push-up piece is a repeat from last week, Rx+ Score can be entered in

Monday, February 24

"Grunt Work" Week #4 ------------------- Continuing our build on our back squats. As our fourth iteration, next week we'll be backing off during our de-load so that we can continue driving ahead in the back half of the cycle. 1. Mobility and Activation (~10:00) 2. Back Squat (~15:00) 3. "Black and Tan" (~30:00) Extra 4. Body Armor (~15:00) ACTIVATION 1 Minute Easy Row 1 Round: 10 Air Squats 20 Second Hollow Hold 30 Second Wall Sit 1 Minute Easy Row 1 Round: 10 Air Squats 20 Second Arch Hold 30 Second Wall Sit 1 Minute Easy Row 1 Round: 10 Air Squats 20 Second Sit-ups 30 Second Wall Sit Back Squat (Emom 14) Set 1 (On the 0:00): 9 Reps @ 78% Set 2 (On the 2:00):

Sunday, February 23

3:00 Min Bike/Row/Skip/Run 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 "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) 30 Wallballs (20/14) Starting the day with a mash-up of a CrossFit Benchmark, "Kelly" The main work is the 3 Rounds of Running, Box Jumps, and Wallballs There is 50/35 Calorie Row buy-in and a cash-out on either end of the Rounds of "Kelly" Looking for this work to take somewhere in the 20-25 minute ran

Saturday, February 22

"Grunt Work" Week 3 ------------------- Revisiting an old school Crossfit benchmark with "Barbara" today. Midline to close things out. 1. Mobility and Activation (~10:00) 2. Conditioning: "Team Barbara" (~30:00) Extra 3. Midline (~15:00) ACTIVATION 3 Rounds 5 Banded Pass Throughs 10 Calorie Machine 20 Banded Pull-Aparts Directly Into… 3 Rounds 5 Ring Rows 10 Slow Air Squats 20 Second Front Plank Team Barbara (AMRAP - Rounds and Reps) In Teams of 2 AMRAP 20: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats Working through a team version of this all bodyweight CrossFit benchmark One athlete works while the other rests in "Team Barbara" You and your teammate can spl

Friday, February 21

"Grunt Work" Week 3 ------------------- Focusing on our squat today, in all three parts. Strength, conditioning, and positioning. 1. Mobility and Activation (~10:00) 2. Front Squat (~15:00) 3. Conditioning: "Wise Men" (~20:00) Extra 4. Body Armor (~15:00) ACTIVATION 1 Minute Easy Machine Plate Lateral Squats Glute Bridges 1 Minute Easy Machine Plate Counterbalance Squats Walkouts 1 Minute Easy Machine Wall Squats Single Leg Glute Bridges (30 Seconds Each Side) Front Squat (On the 1:30 x 7 Sets) Set 1 (On the 0:00): 3 Reps @ 77% Set 2 (On the 1:30): 1 Rep @ 82% Set 3 (On the 3:00): 3 Reps @ 77% Set 4 (On the 4:30): 1 Rep @ 85% Set 5 (On the 6:00): 3 Reps @ 77% Set

Thursday, February 20

Active recovery Thursdays. 1. Bench Press 90 Second Waves 2. Partner Wod 1:00 Min Each x 2 Active Spiderman Low Squat Hold 6:00 Minutes (warmup pace) 30 Double Unders 20 Situps 15 Air Squats 10 Hand Release Pushups Bench Press (Every :90 seconds x 7) 3 Bench Press (@80-85%) 1 RM Partner WOD (Time) Buy in: 600m Run Together 3 Rounds: 30 Calorie Row 40 Air Squats 50 Box Jumps 8 Rope Climbs Cash Out: 600m Run Together 30 Minute Time Cap Partners may split reps on the 3 rounds however they see fit #lafitness #goodlifefitness #lifetimefitness #crossfitnearme #personaltraining #toronto #torontocrossfit #crossfitinmississauga #crossfit #crossfitcrosscheckmississauga #teamcro

Wednesday, February 19

"Grunt Work" Week 3 ------------------- Our next Beast Builder focuses on the thruster. Conditioning and midline to round out our Wednesday. 1. Mobility and Activation (~10:00) 2. Beast Builder (~10:00) 3. Conditioning (~20:00) Extra 4. Midline (~15:00) Activation :45 on :15 off Easy Row Alternating Box Step-ups Spiderman Stretch Air Squats Moderate Row Lateral Box Step-ups (20 Seconds Each Side) Push-up to Down Dog Air Squats Faster Row Light Dumbbell Alternating Box Step-ups Slow Burpees Air Squats Use Low Box For Warmup Beast Builder (Thrusters) (7 Rounds for reps) On the Minute x 7: Thrusters Minute 1: 115/85 Minute 2: 135/95 Minute 3: 155/105 Minute 4: 155

Tuesday, February 18

"Grunt Work" Week 3 ------------------- Gymnastic and conditioning focus today for our Tuesday. 1. Mobility and Activation (~10:00) 2. Strict Handstand Push-ups (~10:00) 3. Handstand Walking (~10:00) 4. Conditioning: "The Undertaker" (~20:00) Extra 5. Aerobic Capacity (~15:00) ACTIVATION 8 Minutes For Quality: 30 Second Front Plank 60 Seconds Row or Bike 20 Second Handstand Hold on Wall 60 Single Unders 10 Push-ups Metcon (AMRAP - Reps) On the 1:30 x 5 Sets: 1 Set of Handstand Push-ups Rx+ Strict The goal is consistency across rounds here, as the score is the lowest of the 5 rounds Pick a number of unbroken strict handstand push-ups that you think you can sustain for 5

Sunday, February 16

8 Minutes: 250m Row 10 Active Spiderman 10 Active Samson 10 Burpees Metcon (AMRAP - Reps) 3:00 Minutes Max Effort Abmat Situps Athlete must touch hands on ground above head and come up to touch toes. Shoulders in the with the knees at the front of the situp Metcon (Time) 3:00 Minutes Practice Wall Climb Hold or Handstand Hold SUB Dumbell Press and Hold Metcon (AMRAP - Reps) 4 Rounds: :45 on :15 off Machine Calories Goblet Squat KettleBell Swing Toes to Bar Dumbbell Push Press DBall to Shoulder Rest #goodlifefitness #lafitness #lifetimefitness #crossfitnearme #personaltraining #toronto #torontocrossfit #crossfitinmississauga #crossfit #crossfitcrosscheckmississauga #teamcro

Monday, February 17

"Grunt Work" Week 3 ------------------- Week #3 and the build continues on our back squats. Conditioning and Body Armor to round out our weight intensive Monday. 1. Mobility and Activation (~10:00) 2. Back Squat (~15:00) 3. Conditioning: "Foot Locker" (~20:00) Extra 4. Body Armor (~15:00) General Warmup 60 Seconds Inchworms 15 Kettlebell Deadlifts 60 Seconds Spiderman Stretch 15 Russian Kettlebell Swings 60 Seconds Samson Stretch 15 Kettlebell Swings 60 Seconds Air Squats 15 Kettlebell Goblet Squats Performed with Light Kettlebell Back Squat (Emom 11) Set #1 (On the 0:00) - 9 Reps @ 77% Set #2 (On the 2:00)- 7 Reps @ 84% Set #3 (On the 4:00) - 5 Reps @ 91% Set #4 (On t

Saturday, February 15

"Grunt Work" Week 2 --------------------------------- Working in another cycle benchmark today that we'll re-test at the close... our 15-Rep Deadlift. Conditioning and midline to close out the week. 1. Mobility and Activation (~10:00) 2. Deadlift (~10:00) 3. "Dead Sea" (~30:00) Extra 4. Midline (~15:00) ACTIVATION 30 Cal Row 10 Walkouts Plank Series :45 Seconds Each x 2: Right Side Plank Left Side Plank Front Plank Deadlift (4 x 5, 2 x 15) 15-Rep Max Working high rep cycling as we set a baseline on our 15RM Deadlift today As you build up to something heavy, look to complete 4 sets of 5 reps to prevent excess fatigue for your final few sets It's likely best to only take

Friday, February 14

"Grunt Work" Week 2 --------------------------------- Beginning our Front Squat progression here. Following, a repeat workout from July of last year - "Complex Fran". Body Armor and Skills to finish. 1. Mobility and Activation (~10:00) 2. Front Squat (~15:00) 3. "Complex Fran" (~15:00) Extra 4. Body Armor (~15:00) 5. Recovery/Handstand Walk (~20:00) General Warmup 2 Minute Bike 1 Minute Wall Squats 2 Minute Bike 1 Minute Air Squats Single Dumbbell Warmup Performed with Single Light Dumbbell 1 Set: 100 Foot Overhead Carry (50' Each Arm) 20 Second Row Static Hold (20 Each Arm) 10 Waiter Squats (10 Each Side) Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotati

Thursday, February 13

Thursday’s Active Recovery Day 1. Bench Press 2. Recovery Wod 1 Min Active Samson 1 Min Active Spiderman 1 Min Hollow Hold 1 Min Superman Hold Then: 10 Min For Quality: 70 Double Unders or 100 Singles 35 Sit-ups 25 Air Squats 15 Burpees Bench Press (6 sets of 5) Warmup to 70% Increase Weight Each Set Metcon (Time) 21-15-9-15-21: Calorie Bike Kettlebell Swings (50/35) Push-ups • The goal of this Optional Active Recovery piece is simply to move around and break a sweat • Once you finish the middle round of 9, you'll make your way back up to 15 and 21 at each movement • Choose a weight for the kettlebell swings that you won't have to break more than once during any set • C

Wednesday, February 12

"Grunt Work" Week 2 --------------------------------- Our second Beast Builder of the training cycle, and turning towards the snatch in so. Condtioning and Midline to close. 1. Mobility and Activation (~10:00) 2. Beast Builder (~15:00) 3. "Venti" (~25:00) Extra 4. Midline (~15:00) 2 Rounds: 1 Minute Row 1 Minute PVC Pass Throughs 1 Minute Single Arm Dumbbell Strict Press (30 Seconds Each) 1 Minute PVC Overhead Squats 1 Minute Alternating Box Step-ups Performed With Light Dumbbell Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats Beast Builder Snatch (On the 2:00 x 5 Sets) On the 2:00 x 5 Sets: 6

Tuesday, February 11

"Grunt Work" Week 2 --------------------------------- A gymnastic and conditioning focus today after a heavy Monday. 1. Mobility and Activation (~10:00) 2. Gymnastic Skill (~20:00) 3. "Swole Cycle" (~20:00) Extra 4. Row Conditioning (~20:00) 2 Rounds 10 Calorie Row 10 Ring Rows 2 Rounds 60 Second Single Arm Dumbbell Farmers Carry (30 Seconds Each Side) 30 Second Superman Hold Video 2 Rounds 20 Air Squats 5 Inchworms Metcon (AMRAP - Rounds) 5 Rounds: 2:30 Machine of Choice Choice From One of the Below Option 1: 1 Strict Ring Muscle-up 3 Kipping Ring Muscle-ups 5 Strict Ring Dips Option 2: 40-50% Max Ring Muscle-ups Option 3: 4 Pull-ups 3 Toes to Bar 2 Chest

Monday, February 10

"Grunt Work" Week 2 --------------------------------- Opening the week with a strong weightlifting day. Squats and Squat Cleans are the focus today. 1. Mobility and Activation (~10:00) 2. Back Squat (~20:00) 3. Hang Squat Clean Technique (~10:00) 4. "Underrated" (~15:00) Extra 5. Body Armor (~15:00) Machine Warmup 5 Minutes on Machine of Choice 2 Rounds 30 Single Unders 15 AbMat Sit-ups 8 Kettlebell Goblet Squats (Pause 5 Seconds in Bottom) Performed With Light Kettlebell Back Squat ( "On the 2:00", "On the 1:00") Set #1 (On the 1:00) - 9 Reps @ 76% Set #2 (On the 3:00)- 7 Reps @ 83% Set #3 (On the 5:00) - 5 Reps @ 90% Set #4 (On the 7:00) - 3 Reps @ 95% Set #5 (On t

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