CrossFit On Track – Accessory

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STR: Metcon (No Measure)

ACC STR

Deadlift

5 x 3; all heavy, building

Reverse Lunge // Box Jump

4 x 6-8 per leg // 4 x 10-15

Hamstring Curl // Barbell Hip Thruster

3 x 10-15 // 3 x 12-15

COND: Metcon (No Measure)

ACC COND

20 min AMRAP

Run 200m or Row 250m

20 KB High Pull or Deadlift

15 Line-to-line lateral burpees (using the white HS Walk lines)

PHYS: Metcon (No Measure)

ACC Physique

Deadlift

5 x 5; all heavy

Romanian Deadlift // Box Step Up

4 x 8-15; optional deficit // 4 x 8-12 per leg

Barbell Hip Thruster // Cossack Lunge (side lunge)

4 x 12-15; knees banded // 4 x 12-20 alt reps, with barbell on back, light weight building

https://www.youtube.com/watch?time_continue=48&v=SNEHrRPfdvI

Walking Lunge // Hamstring Curl

4 x 100ft Lunge w/ DB // 3 x 3 max effort Drop Sets

KB Sumo High Pull // Quad Ext

4 x 20 // 3 x 3 max effort drop sets

OLY: Metcon (No Measure)

ACC OLY

Hang Squat Clean

3 x 3 @ 80%+

these need to feel good standing up; if not, lower the weight and do skill work on clean

Hang Power Snatch

7 x 2; building

Clean Pull + Hang Power Shrug

5 x 3 + 3; all heavier than your heaviest clean of the day

GHD Back Ext or Good Morning

4 x 8-12 (weighted) OR 5 x 6

XMAN: Metcon (No Measure)

ACC Strongman

Hang Power Clean

20 min to accumulate reps

– need to be around 80% within 10 min

– get as many reps in as you can pull with explosiveness

– increase load as you feel you can, decrease incrementally if you start sucking at the lifts

Deadlift

5 x 3; all heavy, building

12 min; medium pace

30-60 sec Front Rack hold – 275/175

8 Box Jumps – 36/30

COMP: Metcon (No Measure)

ACC Competitor

Hang Power Clean

– build to a heavy 3-rep TnG Power Clean

8 min AMRAP

4 Hang Power Clean -185/135

8 Front Squat

12 Bar-Facing Burpees

Front Rack Walking Lunge

5 x 100 feet – 135/95

Rest 1:1