August 2025 Programming Focus

AUG | MONTH II, PHASE III – ADDING FUEL

PREVIOUS MONTH’S HIGHLIGHTS

• Started 3RM Strength Cycle
• July 4th Hero Workout – Badger
• Higher focus on Handstand Push-Ups / Push-Ups
• Extra Credit Focus on Push Jerk/ Inversion Practice
• Classic workout – Power Elizabeth    
• Hero Workout –  Badger
• Phase III Benchmark – Holleyman

August is going to be a SOLID month of training! We started our strength cycle mid July and we are continuing it strong into the month of August. We will have a few more weeks of wave loading and then retest our 3RM to see the progress we’ve made over the 7 weeks. While that will take center stage for our strength we will see another emphasis put on the Split Jerk for the Extra Credit this month. We will see skill/ drill work for the movement with the opportunity to go heavy on Fridays! This Extra Credit focus will be partnered with Chest to Bar practice and capacity work where we look to build efficiency with the movement and grow our ability to do MORE in a single go. Just remember, don’t rip while practicing!

One of our workouts to look out for is Helen+/ Helen. Those of us that can do Helen unbroken can challenge ourselves with a heavier KB and a more complex pulling option! The Hero workout DT is a crowd favourite and will allow athletes to compare their scores to last year and see how much fitter they have gotten. Another highlight will be sprinkling HS Holds and Walks into skill sessions throughout the month so athletes can take what they learned in the Extra Credit from July and put it into practice during classes! Lastly, we will see an emphasis on rowing sprints or intervals to get everyone working on consistency on one of CrossFit’s most used machines. Midway through Phase III with the end of the year on the horizon…keep getting after it this month!  

CROSSFIT  TOTAL STRENGTH CYCLE (14/7-29/8)

• Week 1 – Test 3RM 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 – Split Jerk/ Chest to Bar Practice + Capacity  
• (3x/ Week) CF Total Strength Cycle (14/7-29/8)
• (1x/ Week) Partner Workout
• (1x/ Month) Classic Workout: Helen+/ Helen
• (1x/ Month) Hero Workout – DT

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AUGUST | MONTH II, PHASE III – INCREASING CAPACITY

PREVIOUS MONTH’S HIGHLIGHTS

• (2x/week) Power Snatch/Clean Technical + TnG Work
• (1x/week) Long Conditioning (25+ min AMRAPs)
• (1x/week) Ring Muscle-Up Practice
• (3-4x/month) Lower Body Strength (Squats & Lunges)

In July, we continued building on our Olympic lifting cycle with technical work leading into touch-and-go reps, helping athletes sharpen mechanics under fatigue. Long conditioning pieces challenged our pacing and mental grit over extended time domains, while RMU remained a consistent skill focus. Strength-wise, we reinforced solid movement patterns through squats and lunges to support barbell work and improve general athleticism. July was about refining our base while continuing to develop engine, skill, and capacity – a strong launchpad for August!

August brings the culmination of our Power Snatch and Power Clean cycle, with the month building toward testing our 3-rep max in both lifts. Expect continued barbell work with an emphasis on sound mechanics, consistency, and barbell stamina leading into heavier lifts. Another test is going to be “Open 23.1” to see how much improvement we’ve made since we last saw this one come out!

Long AMRAPs will remain in the mix, pushing aerobic capacity and mental grit while reinforcing pacing strategy. Ring Muscle-Ups will continue to show up weekly as we approach the end of this skill cycle – giving athletes a final push to refine technique or increase volume.

To complement our gymnastics work, we’ll also introduce more strict pulling and pressing volume, especially in accessory blocks. This will build strength through the upper body and support athletes progressing toward more advanced skills!

MONTHLY HIGHLIGHTS

• (1x/week) Volume Strict Pulling / Pressing
• (2x/week) Power Snatch/Clean Technical + TnG Work
• (1x/week) Muscle Up Practice
• TEST 3-Rep Power Clean
• TEST 3-Rep Power Snatch
• TEST “Open 23.1”

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