CrossFit On Track – Accessory

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PHYS: Metcon (No Measure)

ACC Physique

Bench Press // GHD Sit Up

5 x 5; heavy // 4 x 12-15; weighted

Strict Press // Strict Pull Up

4 x 6-8; building // 4 x 6-8; preferably weighted

DB Bench Press (optional incline) // Widegrip Pull Up

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

DB Arnold Press // Reverse Grip Bentover Row

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

Shoulder Flye // Rotation GHD Sit UPs // DB Bicep Curl

4 x 8-12 // 4 x 16-20 // 4 x 8-12

Front Delt Raise // DB Upright Row // Incline Bicep Curl

3 x 12-15 // 3 x 12-15 // 3 x 8-12

DB Curl Drop Sets

3 x 3 max rep drops

COMP: Metcon (No Measure)

ACC COMP

HS Walk Skill – pick 1

1) 10 min skill work trying to get 10 ft unbroken

2) 25-50ft EMOM x 10

3) 10 min AMRAP

50ft HS Walk

12 Burpee Box Jump Overs

Clean and Jerk

– Good long warm up with an empty barbell (10-15 min)

– 10 min to build to a heavy single

Run 3 miles for time

XMAN: Metcon (No Measure)

ACC Strongman

Push Press

5 x 3-5; all heavy, building AHAP

ASS Bike WOD

30 sec Ass Bike sprint

10 Deadlift @ 70%

Rest 90sec

– continue until you accumulate 120/100 Cal

– goal is to immediately start your deadlifts

Sand Bag Hold

8 Rounds

60 sec Sand Bag Bear Hold

rest as needed

END: Metcon (No Measure)

ACC END

Long Ride

– Time to develop your tolerance for a longer bike ride. Target time is 45-55 min on the road.

– This is not a specific distance for time, but should include as many terrain and elevation changes as you can find.

– Practice hills, straightaways and coasting.

– Get used to making gear shifts and hydrating/fueling during your ride