Saturday, September 22

THE CROSSCHECK CUP Friends & Family Welcome! 5TH YEAR ANNIVERSARY PARTY! Team Black Vs. Team White

WARMUP 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

Crosscheck Gone Bad (AMRAP - Reps)

Score: Total TEAM REPS 2 rds each athlete 1 Min Wall Ball 1 Min Sumo Deadlift High Pull (75/55) 1 Min Box Jump/Step Up 24"/20" 1 Min Push Press 1 Min Row 1 Min Rest

2 Heats Heat 1 -7 members of team black will start on Minute #1 -7 members of team white will start on Minute #4 and perform the workouts EMOM style as written *The 7 members of team black & team white that will be in heat #2, will align themselves with an athlete in Heat #1 of the opposite team. You will have a notepad / clipboard and will count that persons reps with them. Finishing with a total 2 rounds reps score for each individual. -Once Heat #1 is completed. Heat #1 athletes will then switch and will count the athlete in heat #2 that counted for them in heat#1 *IF necessary barbell can be scaled to empty bar.

20 Tonne Trouble (Time)

Score: Team who lifts 20 Tonnes from Ground to Overhead the fastest wins Power Snatch or C&J -Teams will be given 10 Minutes on the clock to strategize. In the Huddle you will need to: -Figure out how much weight each of you will select for your bar - All 14 members of your team will write down the weight they are comfortable lifting several times on your team's notepad - Your team will then add up the total weight selected for your barbells - You will divide 40,000 lbs by your total weight selected (ex. 40,000 / 1200 lbs = 33.3) Round Up - Each athlete would then complete 34 reps of their selected weight in their heat - 7 athletes from each team will lift at once meaning their will be 2 Heats (more strategy, who's working with who?) - Once all 7 members of your team have completed the designated amount of reps your time will stop - Heat# 1 Score will be added to Heat #2 Score for each team to decide the winner of the event. Total time -A Member of the opposite team will help count your reps

Crosscheck Cup Presentation

Snatch (EMOM x 14)

On the Minute x 14: Minutes 1+2+3 - Snatch Pull + Hang Sq Snatch + Sq Sn Minute 4 - Rest Minutes 5+6+7 - 2 Squat Snatches Minute 8 - Rest Minutes 9+10+11 - 1 Squat Snatch Minutes 12+13+14 - 1 Squat Snatch

What Champions Are Made Of (AMRAP - Reps)

Score: Total team reps Reps= Total team Rogue Bike Cal, Total Team Burpees, Total Team Bar Hang (every 5 seconds = 1 rep) 75 sec Rogue Bike Cal 75 sec Burpees Max Bar Hang - Athletes will go one after another, every 75 sec a new athlete from the same team will start the wod - Athlete MUST be on the Bar Hang at the start of the 3rd 75 sec interval, and will hang as long as possible accumulating 1 rep every 5 seconds. Their bar hang score stop when the feet hit the ground - A member of the opposite team will help count your burpees and your bar hang, and write it down on the notepad - Total Reps for each team will be added together to decide a winner of the event - Athlete must dead hang, switching grips, one handed hang is allowed - Athletes must have their chest touch ground, stand up, clear their feet from ground and touch hands together above head

- Teams will select a captain - Captains will faceoff best of 3 Rock Paper Scissors - Winner will get to choose heads or tails on the coin flip - If the winner get's coin flip correct they can decide if they want their team to go first or 2nd - If the winner gets the coin flip wrong the loser of rock paper scissors will decide which team goes first

-Winning team will be awarded the Crosscheck Cup -you can only touch it if you win it

The Beer Mile (Time)

For Time: 1 Beer 400m Run 1 Beer 400m Run 1 Beer 400m Run 1 Beer 400m Run

#torontocrossfit #crossfitcrosscheckmississauga #crossfitnearme #crossfitcrosscheck #crossfit #crossfitmississauga #personaltraining #crossfitinmississauga #toronto #gym #wod #workout #gymnearme #teamcrosscheck #crosscheckcrossfit #mississauga #gymsnearme #mississaugacrossfit #crossfit #oakvillecrossfit

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