CrossFit On Track – Accessory

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STR: Metcon (No Measure)

ACC STR

Bench Press

5 x 5; all heavy

DB Strict Press // Strict Toes to Bar

4 x 8-12 per arm // 4 x 6-12

10 min EDT

Push Up

Ring Row

COND: Metcon (No Measure)

ACC COND

EMOM x 20

Min 1: Max effort Row

Min 2: Max reps unbroken push ups

OLY: Metcon (No Measure)

Snatch

5 x 2; 75/80/85/80/80%

Snatch Pull

5 x 3 @ 100-105% 1RM Snatch

Behind the Neck Push Press // Bentover Row

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

Single Leg Hops to balance:

Multi-directional hops that finish with a 3-second balance hold; do this for 8-12 minutes. Work 1 leg at a time for 30-45 seconds

COMP: Metcon (No Measure)

ACC COMP:

Bar Muscle Up: Pick 1

A) 10 min skill work

B) 30 Bar Muscle Ups in the fewest sets possible

C) 10 min AMRAP

10 Bar MU

50 ft HS Walk

1 Rope Climb (optional Legless)

Snatch

Practice 3-position Snatch to warm up, first as power snatch, then as squat snatch – 3 sets of each

3 Position: High Hang + Above the Knee Hang + Below the Knee Hang

Then…

EMOM x 10

1 Squat Snatch

-start at 60%

– build every minute

– take 1 attempt after the clock with as much rest as you like

2 min on / 1 min off x 5 Rounds

start over each round

AMRAP

12 Toes to Bar

9 Strict HSPU

6 Box Jump Overs -24/20″

XMAN: Metcon (No Measure)

ACC Strongman

Thruster

8 x 3; all sets heavy, explosive, option to take it from the rack

Deadlift

30 rounds

1 Deadlift @ 60%

30 second Deadlift hold; double overhead

8 min AMRAP

20/16 Cal Assault Bike Sprint

15 Shoulder to Overhead w/ Fat Bar – 125/85

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