“Back to Basics”: January 6th - March 15th
7 weeks of strength followed by a 3-week deload/maintainer during the Open (10 weeks total)
We are starting the new year with our "Back to Basics" cycle. Unlike the past few years, this cycle will include multiple strength lifts to help athletes develop a well-rounded foundation. Our power lifts will concentrate on grunt work and stability training, aiming to improve activation, control, and bar path. Athletes will be encouraged to slow down their lifts with tempo work, perform dead-stop/pause exercises, and incorporate more posterior-dominant movements. We want athletes to start with lighter weights and build up while maintaining quality and consistency across all sets. This cycle is also an excellent opportunity for newer athletes to begin and progress while building strength and confidence.
We will follow a similar approach for Olympic lifting, focusing on strengthening and fine-tuning our skills through various lifts in the Snatch and Clean and Jerk. Remember, consistency is key; it's not just about how much weight you can lift. We don't want athletes to add weight simply to outlift others; our goal is to set everyone up for success in future workouts and cycles.
The first seven weeks of the cycle will feature a gradual progression in building strength and skill. In week eight, we will transition into a three-week maintenance phase. During this period, athletes will still have the opportunity to improve, but the volume will decrease slightly in preparation for the CrossFit Games Open. Please note that we are unsure of the specific workouts during the Open, so adjustments may be necessary as workouts are published to suit your gym's needs.
10-Week Layout:
Wk1 (Jan 6th)
Day 1:
Day 2: Heavy 3-rep Dead Stop Clean Grip Deadlift
Day 3:
Day 4: Heavy 3-rep Pause Bench Press (3-second)
Day 5: Heavy 3-rep Pause Back Squat (3-second)
Wk2 (Jan 13th)
Day 1: Every 2:00 (7 sets) 3 Power Snatches + 3 Overhead Squats (moderate-heavy)
Day 2:
Day 3: 5x10 Back Rack Step Back Lunges (moderate weight)
Day 4: 6x3 Pause Shoulder Press (Build in weight)
Day 5:
Wk3 (Jan 20th)
Day 1:
Day 2: 10x3 Tempo Front Squat (60-70%)
Day 3:
Day 4: 10x3 Tempo Bench Press (60-70%)
Day 5: Every 2:00 (7 sets) 3 Power Cleans + 3 Push Jerk (moderate-heavy)
Wk4 (Jan 27th)
Day 1: Heavy 2-rep Dead Stop Clean Grip Deadlift
Day 2:
Day 3: Heavy 2-rep Pause Back Squat (3-second)
Day 4: Heavy 2-rep Pause Bench Press (3-second)
Day 5:
Wk5 (Feb 3rd)
Day 1: Every 2:00 (7 sets) 2 Power Snatches + 2 Overhead Squats (moderate-heavy)
Day 2: 6x2 Pause Shoulder Press (Build in weight)
Day 3:
Day 4: 5x8 Back Rack Step Back Lunges (moderate-heavy weight)
Day 5:
Wk6 (Feb 10th)
Day 1:
Day 2: 8x2 Tempo Front Squat (70-80%)
Day 3: 8x2 Tempo Bench Press (70-80%)
Day 4:
Day 5: Every 2:00 (7 sets) 2 Power Cleans + 2 Push Jerks (moderate-heavy)
Wk7 (Feb 17th)
Day 1: Heavy 1-rep Clean Grip Deadlift
Day 2:
Day 3: Heavy 1-rep Pause Back Squat (3-second)
Day 4:
Day 5: Heavy 1-rep Pause Bench Press (3-second)
- 3-Week Open-
Wk8 (Feb 24th)
Day 1: Every 2:00 (5 sets): 5 Hang Power Snatch (build-in weight)
Day 2: 5x3 Front Squat (75-80%)
Day 3:
Day 4: 5x3 Bench Press (75-80%)
Day 5:
Wk9 (Mar 3rd)
Day 1: 5x3 Deadlift (75-80%)
Day 2: 5x3 Shoulder Press (75-80%)
Day 3:
Day 4: Every 2:00 (5 sets): 3 Squat Clean and Jerks (build-in weight)
Day 5:
Wk10 (Mar 10th)
Day 1: Heavy 2 rep Pause Front Squat
Day 2:
Day 3: Heavy 2 rep Pause Shoulder Press
Day 4:
Day 5: Heavy Snatch Balance
NOTE: the lifts will remain the same, but the order within each week is subject to change depending on future workouts and events.
GYMNASTICS CYCLE:
Our next gymnastic cycle begins on January 6th and will last for 10 weeks. During the cycle, we will be rotating between working on ring muscle-ups (or pull-ups) and handstand push-ups (or push-ups). All levels will be accommodated. Each week, athletes can choose between an option to build strength in the movement or to work on conditioning. The conditioning option is meant for athletes who are already proficient in the movement and would like to work on conditioning in preparation for the Open and/or other competitions. Full cycle details will be shared prior to the cyle. |
WORKOUTS:
We have had an unbelievable year and are beyond excited to carry that momentum into 2025. The CrossFit Games Open is now in our sights, and it’s time to prepare. Starting Friday, January 10, we will perform a classic CrossFit Open workout from years past and an “Open Style” workout every Friday until the announcement of the first Open workout. The month will continue to be packed and rotated with AMRAPs, Chippers, Couplets, Triplets and intervals to acclimate new athletes and keep regulars on their toes. |
THE 2025 CROSSFIT OPEN:
Registration for the 2025 CrossFit Open begins January 15th and the Open workouts take place from Feb. 27-March 17:
Open Workout 25.1: 12 p.m. PT Feb. 27 - 5 p.m. PT March 3
Open Workout 25.2: 12 p.m. PT March 6 - 5 p.m. PT March 10
Open Workout 25.3: 12 p.m. PT March 13 - 5 p.m. PT March 17
Like years before, The Open workouts will be programmed for classes every Friday during the Open. Throughout the week, we will be sensitive to the volume of the body and will try to offer as much variance as possible, since we won’t know the details of the Open workout until Thursday each week.
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