CrossFit On Track – Accessory

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STR: Metcon (No Measure)

ACC STR

Front Squat

5 x 5; all Heavy

Box Step Up // Romanian Deadlift

4 x 6-10 per leg // 4 x 6-10; heavy

Am KB Swing // Box Jump // GHD Sit Up

4 x 15-20 // 4 x 12-15 // 4 x 10-12

COND: Metcon (No Measure)

ACC COND

10 Rounds

Run 200m

5 Pull Ups

10 Push Ups

15 Air Squats

OLY: Metcon (No Measure)

ACC OLY

in addition to the class work

Front Squat

5 x 3-5; all heavy

Bulgarian Split Squat // Single Arm Strict Press

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

Barbell Hip Thruster // Hamstring Curl

4 x 6-8; heavy // 4 x 8-12

XMAN: Metcon (No Measure)

ACC Strongman

Front Squat

10 x 2; all heavy, short rest

Deadlift

As singles, complete:

5 Reps @ 85%

10 Reps @ 80%

15 Reps @ 75%

20 Reps @ 70%

25 Reps @ 65%

30 Reps @ 60%

– Keep a steady pace

– Focus on a good set up on each rep

– slow down the more fatigued you get

Assault Bike

15 min x

2 min easy pace (50-60rpm)// 1 min tougher pace (65-70rpm)

PHYS: Metcon (No Measure)

ACC Physique

Back Squat

10-8-6-6; building from 70%

Front Squat

4 x 5; building from 70%

Bulgarian Split Lunge // Romanian Deadlift

4 x 8-12 per leg// 4 x 8-12

Barbell Hip Thruster // Quad Ext

COMP: Metcon (No Measure)

ACC Competitor

Muscle Up Skill

Pick 1:

1) Work on MU skill

2) Do 30-40% of your Max Reps muscle ups EMOM x 10 or until you hit 40 reps

3) Every 3 min x 5

Round 1: 15 muscle ups, rest remainder

Round 2: 12 muscle up, rest remainder

Round 3: 10 MU

Round 4: 8 MU

Round 5: 8 MU

Wall Ball Practice

10 Rounds

1 min Max Reps Wall Ball

1 min Rest

Burpee Practice

5 Rounds

15 Burpee Box Jump Overs for Time

– rest as needed

– we’re trying to build a practice of doing these faster, so don’t feel bad about resting and getting quicker at them