Why We Program Accessory Work and Metcons to Complement the Main Lift

If you've been to one of our classes, you've probably noticed a pattern: the strength portion of the class often focuses on one major lift — and the finisher/conditioning feels like it’s connected. That’s not a coincidence. It’s very intentional.

At CFGG we don’t just throw movements into workouts randomly. Every lift, every superset, every finisher has a purpose — and that purpose is to help you move better, get stronger, and perform at your best.

Here’s why we choose complementary accessory work and metcon movements to support part A (the main lift).

1. Reinforcing Movement Patterns

Let’s say the main lift is the back squat. Your body needs strong quads, glutes, hamstrings, and core engagement to move safely and effectively under load. That’s why we might program accessory work like:

• lunges or split squats

• front squats

• heavy KBS

These movements isolate and reinforce the same muscles and mechanics used in your squats — but with lower loads and higher control.

2. Building Strength Where You’re Weak

complementary lifts and movements give us a chance to target muscles or stability areas that may not get enough attention during heavy barbell lifts. For example:

• Struggling with your bench press lockout? We’ll hit triceps a little more with DB bench press

• Fighting your front squat position? Expect midline and front rack mobility work with KB front rack movements

It’s not just about getting stronger — it’s about balancing your body and preventing plateaus (and injuries).

3. Translating Strength to Conditioning

Strength is great but we also love strength under fatigue.

We often include metcon movements that mirror or support the lift of the day. If you deadlifted heavy earlier in class, you might see kettlebell swings, running, or box jumps in your workout — all of which demand posterior chain engagement, coordination, and stamina.

The result? You don’t just build strength — you learn to use it when your heart rate is up and fatigue sets in.

4. Better Movement Quality Over Time

When you move with intention — under load, with relevant accessory work, and in metcons — you train your body to be efficient, resilient, and powerful.

Our goal is always to help you:

• Move well first

• Build strength second

• Apply both under intensity

This approach means you get better results, with less wear and tear and more confidence in your movement.

Final Thought

We don’t program random workouts. We program purposeful progress.

Each lift has a reason.
Each accessory drill supports your progress.
Each metcon is an opportunity to train smarter, not just harder.

Next time you see box jump overs and lunges after squats, know this: it’s not filler. It’s the bridge between where you are and where you want to go.