CrossFit On Track – Accessory

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STR: Metcon (No Measure)

ACC STR

Deadlift

5 x 3; build AHAP

Back Squat

4 x 6-8; heavy

mobilize

COND: Metcon (No Measure)

ACC Conditioning

10-20-30-40-50

DB Snatch

15 Burpee Box Jump Overs

COMP: Metcon (No Measure)

ACC COMP

Snatch

10 x 2; TnG doubles, building

Deadlift

5 x 3; heavy

XMAN: Metcon (No Measure)

ACC Strongman

Power Clean & Push Jerk

10 x 3; building

Grip Strength

4 Rounds

1 min x Pinch Grip KB Plate Hold

1 min x KB Front Rack Hold

1 min x Bar Hang

END: Metcon (No Measure)

ACC END

Swimming Practice

40 min to accumulate distance

PHYS: Metcon (No Measure)

Back Squat

5 x 5; building heavy

Romanian Deadlift // Quad Ext

4 x 6-8; heavy // 4 x 12-15

Barbell Hip Thruster // Hamstring Curl

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

Single Leg Calf Raise

4 x 15-20 per leg

OLY: Metcon (No Measure)

ACC OLY

3-position Snatch

Hi-Hang + Lo Hang + Full

7 x 1+1+1; for skill

Snatch Balance

5 x 4; medium load

Good Morning

5 x 6; heavy