ACCESSORY WORK

Additional work to supplement on top of structure group class training.

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Big D's Accessory Program is where you can get that extra work to take that next step in your training. It will help you achieve all levels of goals, whether you want to improve your gymnastics skill and overall strength, compete in a local competition or even The CrossFit Games, . This program is not just for the "elite" but for those who wish to be tried and tested to compete at their personal best each and every day. If you have a strong desire and passion to test yourself beyond the group class, add this is your regular program.

For more information about this program and what it takes to compete

ACCESSORY WORK: Monday

Back Squat:

- 10 Reps at 50%

- Rest as needed

Wall Walks:

- 3 Reps

- Rest as needed

Back Squats:

- 10 Reps at 60%

Wall Walks:

- 3 Reps

- Rest as needed

- 2 x 1 Reps at 10” decent 10” hold at bottom at 50%

Wall...

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ACCESSORY WORK: Tuesday

WALL BALL WORK:

Warm-up (5 min)

2 Minute bottom of goblet squat hold

2 Sets:

10 Wall Ball Cleans

10 Wall Ball Push Press

10 Wall Ball Thrusters

Rest 90-120 Seconds Between Sets

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ACCESSORY WORK: Wednesday

4 Sets:

4 x 400m Row at Easy Pace

- Rest 30” between efforts

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4 x 300m Row at Moderate Pace

- Rest 45” between efforts

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4 x 200m Row at Fast Pace

- Rest 60” between efforts

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ACCESSORY WORK: Friday

4 Sets:

Back Squat:

- 4 x 10 reps at 54%

Strict HSPU:

- Max Reps until failure

- Rest as needed b/t sets

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Saturday: Competition Training

GYM CLOSED FOR SEMINAR

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