WORKOUT OF THE DAY

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January 7, 2020

CrossFit Workout made for you at CrossFit Crosscheck Mississauga

January 7, 2020

Just two parts today, as we focus our efforts on the conditioning piece:
1. Pausing Power Clean (~10:00)
2. Conditioning: "Zoolander" (~20:00)

ACTIVATION
30-20-10
Meter Row (x10)
Single Unders
Walkout Seconds

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotat...

January 7, 2020

Our first full week back, and we are ready.
Today is our second to last Squat Wave session, now transitioning to a 4-3-2 repetition scheme.

Three or Four Parts Today:
1. Silverback Primer (~10:00)
2. Squat Waves (~15:00)
3. Conditioning: "Grim Reaper" (~20:00)
Extra
4...

January 7, 2020

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

2 Rounds
20 Cal Row/Bike
10 Burpees

Static Core

2 rds :30 on :15 off
Pl...

January 2, 2020

No barbell in sight today.

A running clock workout, and a total of three parts. Opening two consist of Gymnastic Conditioning, leading into "Quarter Pounder".

ACTIVATION
30-20-10
Single Unders
Push-up Plank Hold Seconds (On Hands)

1 Set
200 Meter Run
20 Alternating...

January 2, 2020

4 pieces on the first day off the deload:
1. Box Front Squats
2. Push Press (Week 3 of Progression)
3. Thruster Conditioning
Extra
4. Silverback Primer

2 Sets
15  Calorie Row
10 Glute Bridges
5 Russian Baby Makers
1 Minute Barbell Overhead Hold

Box Front Squat (On the...

January 2, 2020

10 Minutes for Quality
20 Cal Row / Bike
20 Situps
10 Active Spidemans (5 per leg)
10 Active Samson (5 per leg)
10 Burpees
10 Knees to Elbows

Bench Press (3-2-1 x 3)

Bench Press Waves x 3
Every :90 seconds with 2:00min Rest between Rounds

CrossFit Games Open 11.2 (AMRAP -...

January 2, 2020

Coach Led Group Warmup

2020 Partner Wod (Time)

Teams of 2 or 3
For Time:
2020 Air Squats

*one person works at a time

January 2, 2020

One big conditioning piece on the menu today, combining strict gymnastics with work on the machines.

6 Minutes
Easy Bike

4 Minutes
Easy Row

2 Rounds
5 Inchworms
30 Hollow Rocks
5 Walkouts
30 Superman Rocks

Montoya (Time)

For Time:
15 Strict Handstand Push-ups
15 Stric...

January 2, 2020

We'll be de-loading from Wednesday, December 25th through Thursday, January 2nd. Full volume training will resume on Friday, January 3rd.

One strength and one conditioning piece to start out the week:
1. Tempo Back Squats
2. A 20 minute workout

2 Sets
500 Meter Row
4...

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Mississauga, Ontario

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