WORKOUT OF THE DAY

Please reload

February 24, 2020

"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. Bac...

February 24, 2020

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 Calor...

February 21, 2020

"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...

February 20, 2020

"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
...

February 20, 2020

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 (@8...

February 20, 2020

"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
:4...

February 20, 2020

"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...

February 20, 2020

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)

...

February 20, 2020

"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...

February 20, 2020

"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...

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