WORKOUT OF THE DAY

Please reload

August 29, 2020

"Gymnasty" Week #1
-------------------
1. Mobility and Activation (~10:00)
2. Gymnastics Stamina Benchmark (~15:00)
3. Conditioning (~15:00)
4. Body Armor (~15:00)

ACTIVATION
2 Rounds for Quality
15 Standing Calf Raises
20 Second Handstand Weight Shift
30 Second Front...

August 29, 2020

"Gymnasty" Week #1
-------------------
1. Mobility and Activation (~10:00)
2. Endurance Benchmark (~25:00)
3. Conditioning (~20:00)
Extra
4. Midline (~15:00)

ACTIVATION
2 Rounds
1 Minute Easy Bike Spin
1 Minute Easy Row

2 Rounds For Quality
30' Walking Lunge
15 Bande...

August 29, 2020

"Gymnasty" Week #1
-------------------
1. Mobility and Activation (~10:00)
2. Strict Gymnastic Benchmark (~20:00)
3. Olympic Technique A (~7:00)
4. Olympic Technique B (~6:00)
5. Olympic Technique C (~5:00)
6. Conditioning (~15:00)

ACTIVATION
1 Round for Quality:
250...

August 29, 2020

Upper and Lower Body Stretches
Mobility to prepare for the remainder of the week.

Upper Body:
1. Puppy Pose: 1 Minute http://youtu.be/GJmSVwsnQaI
2. Shoulder to Floor: 1 Minute http://youtu.be/D0li2U56nO4
3. Wrist Stretches: 1 Minute http://youtu.be/-L-8YRim2nw
Lower Bo...

August 20, 2020

"Grindstone" Week #9
-------------------
1. Mobility and Activation (~10:00)
2. Conditioning (~25:00)
3. Capacity Builder (~15:00)

WARMUP
2 Rounds For Quality
200m Run
10 Banded Hamstring Pull Downs: 10 Each Side
15 Banded Pull Aparts
10 Scap Pull-ups on Rings
10 Push...

August 20, 2020

"Grindstone" Week #9
-------------------
1. Mobility and Activation (~10:00)
2. Clean and Jerk Stamina (~10:00)
3. Back Squat (~15:00)
4. Conditioning (~20:00)

WARMUP 2
3 Rounds for Quality
15 Banded Pull Aparts
20 Alternating Plank Shoulder Taps
5 Inch Worm to Push-u...

February 27, 2020

"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...

February 27, 2020

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...

February 27, 2020

"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...

Please reload

CALL US TODAY!

416-473-8723

OUR LOCATION:

4020a Sladeview Crescent

Mississauga, Ontario

FOLLOW US ON SOCIAL MEDIA @crossfitcrosscheck

  • Facebook - Black Circle
  • Instagram - Black Circle
  • YouTube - Black Circle
  • Google+ - Black Circle