CrossFit Proficient | January 2025 Programming Focus

Jesse Humphrys

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December 24, 2024

JAN | MONTH I, PHASE I – IGNITE

PREVIOUS MONTH’S HIGHLIGHTS

3 Holiday Themed Workouts
2 New Years Themed Workouts
Ending the year with traditional CrossFit
Hero Workout – ROY

THE MONTH AHEAD – JAN 2025

Starting this year off strong with our IGNITE phase (Jan-Feb-Mar)! In this first phase of 2025, we will be focusing on Preparing for the Open & Higher RPE Workouts . In January, we kick off our first strength cycle of the year focusing on tempo work for the Front Squat and Deadlift! The cycle starts with a test of 1-Rep heavy efforts for both lifts then moves into a 6-week work-up using various tempos. This is going to keep athletes under tension for longer, getting them stronger and more confident with different positions of the lifts!

The beginning of a new year also brings around the CF Open. The key to success in the Open is exposure to those style workouts. With this in mind we will see (1) historic Open workout each week in January to get ready for the 2025 workouts! In addition, the Open almost always tests different skills and we will help athletes prepare for those tests. In the programming, we will see at least (1) skill session per week dedicated towards some of those ‘trickier’ Open movements to help athletes build more skills and more confidence.

Lastly, we will see our testing workout for Phase 1 of this year’s programming, Fight Gone Bad! Each phase will have its own testing workout that will be tested and retested. Throughout each Phase we will continue to see other big name workouts but the Phase test/retest will be something that we want all athletes to pay attention to. We believe this will feel less cluttered each month and really allow athletes to focus on crushing their retest! We are excited to kick off 2025 – so let’s get to work!

WEEKLY ACTIONABLES & MONTHLY HIGHLIGHTS

(2x/ Week) Tempo Strength Sessions
(1x/ Week) Throwback CF Open Workout
(1x/ Week) Skill Practice for CF OPEN
(1x/ Week) Partner Workout
(1x/ Month) Hero Workout
(1x/ Month) Classic Workout: Cindy/ Mary
(1x/ Month) Benchmark Workout: Fight Gone Bad

TEMPO STRENGTH CYCLE (6/1-21/2)

Week 1 – Test 1RM Front Squat & Deadlift
Week 2 – 5x4 (32X1) FS / (31X1) DL
Week 3 – 5x3 (31X1) FS / (31X1) DL
Week 4 – 5x2 (21X1) FS / (21X1) DL
Week 5 – 5x1 (20X1) FS / (20X1) DL
Week 6 – Deload
Week 7 – Retest

THIS MONTH IN COMPETE:

JAN | MONTH I, PHASE I – ENGINE BUILDING

PREVIOUS MONTH’S HIGHLIGHTS

Thruster Cycle finished (Other Lifts Included)
Open and Quarterfinals Workouts
Saturday Throwdowns
Gymnastics Focus and Barbell Cycling

THE MONTH AHEAD – JAN 2025

A new year and new look to our Compete program! We are going to be bringing more structure to each training week in Compete for 2025. You will see more consistent lifting and metcons, along with skill and high intensity, and weekly longer workouts. Here’s our weekly training blueprint breakdown in 2025!

3 Days | Strength or Skill + Metcon
1 Day | Long Conditioning (30min+)
1 Day | Sprint Conditioning or Skill Conditioning + Accessory
2 Days | Rest or Active Recovery

Our focus in January (and well into February) will be on prepping and priming for the 2025 CrossFit Open. This means training that focuses on shorter, high intensity workouts. In this lead-up phase, we’ll be tackling very challenging couplets and triplets with an array of movements and modalities we’ve seen in previous open workouts. Following many of the metcons will be a lifting portion to give athletes more exposure to tackling heavier weights while under fatigue. On our longer training days we are going to see cardio intervals that build in length and intensity until we eventually test the old school benchmark, “Mikko’s Triangle.” January will be a very challenging month of training as we prep for the 2025 Open!

THE MONTH AHEAD – JAN 2025