WORKOUT OF THE DAY

Please reload

August 29, 2020

WARMUP
2 Rounds for Quality
100m Run
15 AbMat Sit-Ups
10 Scap Pull-ups
5 Strict Toes To Bar
5 Hang Muscle Snatch
5 Overhead Squat
5 Drop Snatch

Metcon (AMRAP - Rounds)

Gymnastic Complex
5 Sets:
2 Bar Muscle-Ups
3 Pull-Ups
4 CTB Pull-Ups
3 Pull-Ups
2 Bar Muscle-Ups

Rest...

June 26, 2019

Warmup
400m Run
1:00min Active Spiderman
1:00min Active Samson
1:00min Burpees

Pizza Game with Abmats - (5min)

Metcon (AMRAP - Reps)

Station Work

3 Rounds For Reps
:30 On :30 Off
Barbell Side to Side Hops
Heavy Medball Carry
Lunge Hops
Tire Flip
Star Agility
Farmers Ca...

October 11, 2017

Overhead Squat (4 x 3)

In 12 Minutes
Build to a Heavy Set of 3

"Freedom Sauce" (AMRAP - Reps)

AMRAP 3
21 Overhead Squats (95/65)
21 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
18 Overhead Squats (115/80)
18 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
1...

June 26, 2017

Power Snatch + OHS (5 x 2+2)

60%/2+2
65%/2+2
(70%/2+2)3

Halting Snatch Grip Deadlift (5 x 5)

(75%/5)5


*To Power Position with 3 sec pause

Back Squat (5-1-5-1-5-1)

75%/5
80%/1
75%/5
83%/1
75%/5
85%/1

Muscle-ups (6 x ME)

6x40% unbroken, :40 rest
- use rings if possible

Isabel (T...

June 23, 2017

Snatch (2-2-2-1-1-1-1)

Warmup to 70% for 1st set of 2. Work to a 1RM

Clean and Jerk (2-2-2-1-1-1-1)

-Warmup to 70% for 1st set of 2. Work up to 1RM

Metcon (Time)

5 RFT:
10 Power Snatches (95/65)
10 Box Jump Overs (24/20")

Rx+ 115/85

June 22, 2017

Mobility-1

Foam Roll, Lacrosse Ball.
Pvc and resistance Band Stretching.

Bench Press (1 x 2)

''Bench Press Waveload''

-3 mins to warm-up to your 70% Bench Press then

-Bench Press waveload of: 5,4,3,2,2,2,2,2 reps EMOM for 8 rounds work begins

-Your first set of 5 is go...

July 14, 2016

Mobility

Foam Roll, Lacrosse Ball.Pvc and resistance Band Stretching.

Tabata This (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps perf...

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