CrossFit On Track – Accessory

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STR: Metcon (No Measure)

ACC STR

Strict Pull Up

5 x 3-5; building AHAP

Reverse Grip Bentover Row // Strict Press

4 x 6-10 // 4 x 6-10

Pull Up Negatives // Ring Holds // Strict Toes to Bar

3 x 3 max effort negatives // 3 x accumulate 60 sec hold // 3 x 10

COND: Metcon (No Measure)

ACC Conditioning

2 min on / 1 min off x 6 Rounds

15 Toes to Bar

12 Hand Release Push Ups

9 Burpees

AMRAP DU

XMAN: Metcon (No Measure)

ACC Strongman

Bench Press

Build to a heavy single

10 Rounds for Time

10 Bench Press @ 70% of 1RM

Row 250m

Yoke Carry

8-10 Rounds

50m Yoke Walk; heavy

Rest as needed

COMP: Metcon (No Measure)

ACC Competitor

Swimming Practice x 45-60 min

– get in the pool and do some laps

Running Practice x 20-30 min

– go to the track and run

OLY: Metcon (No Measure)

ACC OLY

Jerks from Class

Skill Complex

7 x 3 Front Squat + Push Jerk + Split Jerk

– build and practice at medium weight

Box Jumps for Height

7 x 3-5; all tall

4 Rounds

12 GHD Back Ext

12 Barbell Curls

12 GHD Sit Ups

12 Skull Crushers w/ Barbell

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