CrossFit On Track – Accessory

View Public Whiteboard

STR: Metcon (No Measure)

ACC STR

Strict Pull Up

5 x 5; AHAP, full rest between sets

Bentover Row // Bench Press

4 x 6-8; all heavy // 4 x 6-8; all heavy

Strict Toes to Bar // Banded Pull Over

4 x 8-12 // 4 x 12-15

COND: Metcon (No Measure)

ACC COND:

12 min AMRAP

9 Pull Ups

12 Push Ups

15 AbMat Sit Ups

10 min EDT

RIng Rows

DB Push Press

PHYS: Metcon (No Measure)

ACC Physique

Strict Pull Ups // Bench Press

5 x 6-8 // 5 x 6-8; all heavy

Bentover Row // Ring Dip OR DB Bench Press

4 x 8-12 // 4 x 8-15

Single-Arm Bench Row // Evil Wheel

4 x 8-15 // 4 x 10-15

DB Bicep Curl // Banded Reverse Flye

4 x 8-10 // 4 x 12-15

EMOM x 10

10 Hammer Curl

10 Skull Crusher

3 Rounds

Bicep Curl Negatives to failure

Bench Dip to failure

COMP: Metcon (No Measure)

ACC COMP

HSPU skill:

– 5 x max reps strict HSPU; 1 min rest

OR

– 10 min AMRAP

+2 strict HSPU

+1 Hang Power Clean @ 185/135

For Time

40-30-20

Overhead Squat @ 95/65

Pull Up

12 min AMRAP

50m Front Rack Carry @ 185/135

30 sec RIng Hold (at the top)