CrossFit Accessory Program.
Get stronger & learn skill.
The CrossFit Accessory Program which helps you to get stronger, practice and learn new skills without paying for the whole package.
With RX Accessory you work 5 days a week in 30-40 minutes on your gymnastic skills, strength and maintain your body primed for 3 weeks of action!
Get that first pull up, bar muscle up or PR your heavy lifts with the CrossFit Accessory Program!
Ideal for if you want to do some extra work after your WOD in the Box, or in Open Gym!
iDeal transactions will take upon 24hours to complete. You will receive an e-mail with instructions to get access in FITR
Improve your CrossFit with 30 minutes of accessory work
Gymnastic skills + Strength
Twice a week we have programmed a skill day in the CrossFit Accessory Program. We focus on developing skills such as the pull ups (kipping and butterfly), toes 2 bar, ring dips, handstand push and bar / ring muscle ups! All with video explanations and 8-week cycles so that you can develop and ultimately master each step as well as possible.
In addition to gymnastic skills, we work on pure strength. Strict pull ups, ring dips, toes 2 bar and HSPU. Everything passes so that you might do your first pull up, HSPU or even Muscle Up.
We master the basic strength to improve our high skill gymnastics.
Strength training
With the CrossFit Accessory Program we take into account large and small gyms. If we have programmed barbell work – for example back squats or bench pressen – we provide a DB or KB substitution which hits the same stimulus.
Our strength training consists of tempo work, bodybuilding and unilateral work (working with 1 arm or 1 leg at the time). We do this to reduce the risk of injuries and get stronger in different positions.
Every 8-10 weeks we start a new cycle in bigger lifts such as the back or front squat and the bench press or strict press.
CrossFit Core Work
The most important part of CrossFit is a strong core. This not only supports us with heavy lifts such as the power clean of a heavy front squat. But also helps us to handle high volumes in the gymnastic movements.
We work specifically on our core once a week by training it from every angle. It’s not performing 200GHD Sit Ups. But we work with heavy kettlebells, sandbags, loaded carries and bands. We give the core new stimuli and implement movement from other athletic sports.
This does not mean we do not throw in a big burner once in a while.
*We do have different options in the app if your gym does not have a GHD, heavy sandbags (60kg / 135LBS) plus
Conditioning
Once a week we provide you with a conditioning-based workout. In case you missed the ‘conditioning’ WOD of your box or you want to improve your cardio.
We mix longer & basic AMRAPS with, running and machine work.
