PREVIOUS MONTH’S HIGHLIGHTS
- Father’s Day Workout
- Higher focus on Pistol Squats
- Weekly Barbell Complexes
- Extra Credit Focus on Hyrox/ Conditioning
- Classic workout – Gwen
- Hero Workout – Morrison
THE MONTH AHEAD – JULY 2025
July starts our newest cycle: ADDING FUEL! The next few months are going to be about dropping the hammer both in workouts and during our strength sessions. Expect to see more SPRINT workouts to help everyone find another level of intensity and interval workouts that will allow athletes to practice challenging but repeatable efforts. Our strength cycle is going to revolve around the Crossfit Total, testing 3RM of the Back Squat, Deadlift, and Strict Press. Keep in mind, we will NOT be testing all 3 lifts on the same day…we will be spreading out our 3RM attempts over the course of the week to ensure we can effectively implement these strength pieces into a 60min timeline. We will start the cycle off working inversion movements and end the cycle focused on pulling gymnastics!
Normally our strength cycle would start at the beginning of the month but with July 4th being a holiday and athletes potentially traveling we have pushed the start date to 7/14 so everyone can hopefully be in the gym for test day! Speaking of July 4th we will be tackling Badger and then the following week will retest our Phase II benchmark: Nasty Girls V2/ Nasty Girls. Once these big workouts are out of the way we can really focus on our strength cycle!
Along with starting the CF Total Strength Cycle this month we will also be testing our Phase III benchmark at the end of the month. Get ready for one of my favorite workouts: Holleyman! This will be a blast of a workout and with the first two months of this phase paying a bit more attention to the Handstand Push-Up and inversion movements we will for sure see improvements next time it comes up. Not only will we be practicing the HSPU/ PU during classes, but we will also focus on building strength in the Push Jerk and getting more comfortable/ confident with inversion for our extra credit. This is going to be a very strength and shoulder focused month so let’s get ready and get after it!
CF TOTAL STRENGTH CYCLE (7/14 – 8/29)
- Week 1 – Test 1RM Back Squat/ Deadlift / Strict Press
- Week 2 – 10-8-6-10-8-6
- Week 3 – 8-6-4-8-6-4
- Week 4 – 6-4-2-6-4-2
- Week 5 – 5-4-3-5-4-3
- Week 6 – Deload
- Week 7 – Retest
WEEKLY ACTIONABLES & MONTHLY HIGHLIGHTS
- (3x/ Week) Extra Credit – Push Jerk/ Inversion Practice
- (3x/ Week) CF Total Strength Cycle (7/14-8/29)
- (1x/ Week) Handstand Push-Ups
- (1x/ Week) Optional Partner Workout
- (1x/ Month) Classic Workout: Power Elizabeth
- (1x/ Month) Hero Workout – Holleyman
