Accessory Work: The Secret Weapon for Performance, Longevity, and Aesthetics
- Jeremiah Woods
- Sep 21
- 2 min read
When most people think about CrossFit, they picture barbells flying, fast metcons, and sweat angels on the floor. But there’s another piece of training that often flies under the radar — accessory work. It might not look as glamorous as hitting a new clean PR or racing through a workout, but it’s one of the most important parts of becoming a well-rounded, resilient athlete.
What Is Accessory Work?
Accessory work is the focused strength, stability, and mobility training we add after the main workout. Think of things like:
Core circuits and carries
Glute bridges, lunges, and single-leg work
Shoulder stability and strict pressing variations
Midline strength (planks, rollouts, Pallof presses)
Pump work for arms, chest, and shoulders
These movements aren’t random. They’re carefully programmed to target weak points, balance the body, and prevent injuries.
Why It Matters
Builds Strength Where It Counts Big lifts rely on strong supporting muscles. Accessory work strengthens the small stabilizers and secondary movers, giving you more control and power in the main lifts.
Prevents Injuries Overuse injuries usually come from imbalances. Single-leg and unilateral accessory work expose weaknesses and correct them before they become problems.
Improves Performance in Metcons A strong midline, healthy shoulders, and powerful glutes all translate into faster, more efficient movement when the clock is running.
Pump Work = Aesthetic Balance Let’s be honest — sometimes you just want to look jacked. Pump sessions for arms, shoulders, and chest add muscle, improve symmetry, and help you feel confident outside the gym. It’s the “bonus work” that pays off at the beach just as much as it does under the barbell.
How We Use Accessory Work at FH
At Fast and Heavy, accessory work is not optional fluff — it’s built into our programming to complement the main lifts and metcons. A typical week might include:
Core circuits to reinforce midline stability for barbell cycling.
Farmer carries to bulletproof your grip and shoulders.
Glute bridges or RDLs to support squatting and deadlifting power.
Shoulder “pump-outs” and strict pressing to balance overhead volume.
Dedicated pump sets (biceps curls, triceps pushdowns, delt raises) to add muscle where you want it.
These 10–20 minutes add up week after week, building durability, performance, and aesthetics so you can train harder, look better, and stay in the game longer.
Bottom Line
Accessory work might not get all the hype, but it’s the secret weapon that makes you stronger, healthier, and better-looking inside and outside the gym. When you see it programmed, treat it with the same focus as the WOD — your future self will thank you.
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