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:

- 3 x 5 Reps at 80%

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Bench Press:

- 3 x 5 Reps at 80%

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ACCESSORY WORK: Tuesday

5 Sets:

25” L-Hang

50” Handstand Hold

10/10 Dual KB Single Leg Deadlifts w/ 35/26# each leg

Rest 2 min

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ACCESSORY WORK: Wednesday

Box Squat:

- 1 x 5 at 65%

- 1 x 5 at 70%

- 1 x 5 at 75%

- 1 x 5 at 80%

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Deadlift:

4 Sets:

A1.) Dead x 3 at 80%

A2.)20 Power Jumps w/ 40/25# DB”s

- Rest 3-4 mins

BIKE/RUN:

For Time:

8000m...

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ACCESSORY WORK: Friday

Front Squat:

- 3 x 5 Reps at 80%

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Strict Press:

- 5 x 3 Reps at 80%

more

Saturday: Competition Training

100’ DB Overhead Lunge w/ 85/60#

100 Double Unders

50 Wall Ball at 30/20#

10 Rope Climbs

50 Wall Ball

100 Double Unders

100’ DB Overhead Lunge

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