| THIS MONTH IN NCFIT WORKOUT: |
| 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) Optional Partner Workout (1x/ Month) Hero Workout (1x/ Month) Classic Workout: Cindy/ Mary (1x/ Month) Benchmark Workout: Fight Gone Bad TEMPO STRENGTH CYCLE (1/6-2/21) Week 1 – Test 1RM Front Squat & Deadlift Week 2 – 5×4 (32X1) FS / (31X1) DL Week 3 – 5×3 (31X1) FS / (31X1) DL Week 4 – 5×2 (21X1) FS / (21X1) DL Week 5 – 5×1 (20X1) FS / (20X1) DL Week 6 – Deload Week 7 – Retest |
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