WORKOUT OF THE DAY

Please reload

August 30, 2018

30 Seconds
Easy Row/Bike
Active Spidermans

Moderate Row/Bike
Active Samson + Air Squats

Faster Row/Bike
Push-up to Down Dog

:20 Seconds (Banded Walks + Hollow/Arch)*
Banded Walks Right
Hollow Hold

Banded Walks Left
Arch Hold

Banded Walks Right
Hollow Hold

Banded...

August 30, 2018

Partner Rowling
1000 meters for time split between two partners. 5 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 1000 meters. There will be a penalty for the partner who gets off the rower for every meter they are under...

August 30, 2018

Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

Pausing Snatch Pulls (5 x 2)

5 Sets o...

August 30, 2018

10 minutes continuous work:
Run to fence and back
5 Push-Up Down Dog
10 Air Squats
20 Mountain Climbers

Metcon (No Measure)

EMOM 15:
min 1: 10 Single Leg Squats (5/side)
min 2: 10 Hanging Leg Raises
min 3: 12 See-Saw Row  (6/side)

Metcon (No Measure)

E3MOM x 6 rounds:

30...

August 30, 2018

Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

Handstand Pushups  (Time)

For Time:
5...

August 30, 2018

:30 Seconds
Quad Stretch
Knuckle Drags
Active Samson

PVC Pass Throughs

Cradle Stretch
Active Spidermans
Air Squats

PVC Pass Throughs

Side Lunge
Push-up to Down Dog
PVC Overhead Squats

Modified Barbell Warmup
5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Sna...

August 30, 2018

:30 Seconds
Easy Row
Active Samson

Medium Row
Push-up to Down Dog

Faster Row
Active Spidermans

Bench Press (5-4-3-2-1)

Build to a heavy set of 1

Shipwreck (Time)

5 Rounds For Time:
500 Meter Row
10 Sandbag Cleans (50/35)
16 Sandbag Reverse Lunges (50/35)
24 AbMat Sit-ups

...

August 30, 2018

:30 Seconds
Easy Row/Bike
Push-up to Down Dog

Moderate Row/Bike
Active Spidermans

Faster Row/Bike
Active Samson

Barbell Warmup
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Deadlift (On the Minute x 8:)

2 Repet...

August 30, 2018

:30 Seconds
Jumping Jacks
Push-up to Down Dog
Active Samson
Active Spidermans
Side Lunge
Air Squats
PVC Pass Throughs

Barbell Warmup
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Metcon (Time)

Handstand Push-ups
...

August 30, 2018

:30 Seconds
Easy Row
Active Spidermans

Medium Row
Active Samson + Air Squat

Fast Row
Push-up to Down Dog

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Behind the Neck Strict Press
5 Snatch Grip Deadlifts
5 Overhead Squats

Snatch Primer  (5 sets)

3-P...

Please reload

CALL US TODAY!

416-473-8723

OUR LOCATION:

3-4190 Sladeview Crescent

Mississauga, Ontario

FOLLOW US ON SOCIAL MEDIA @crossfitcrosscheck

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