CrossFit Proficient | February 2025 Programming Focus

Jesse Humphrys

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January 22, 2025

FEB | MONTH II, PHASE I – IGNITE

PREVIOUS MONTH’S HIGHLIGHTS

Beginning of Tempo Strength Cycle
Phase I Benchmark – Fight Gone Bad
Focus on CF Open Skill Work/ Workouts
Classic Workout – Cindy/ Mary
Hero Workout – Nate

THE MONTH AHEAD – FEB 2025

We’re already one month into the new year and we are firing on all cylinders! We started our Tempo Strength Cycle of Deadlifts & Front Squats 6/1 and are scheduled to retest our 1RM the week of 17/2. This finishes right before the 2025 CrossFit Open (27/2) so we can go into those 3 weeks (4 weeks for those joining our Intramural Open) with some new PR’s and some confidence to crush whatever gets thrown at us! Speaking of preparation, we will continue to see Skill work and old CrossFit Open workouts to help us better prepare for common movements/ workout formats we might see.

The rest of the month is going to be business as usual except for one wrinkle…Diane/ Diane+. This year we are going to be programming one CrossFit Classic workout a month and we realize that some of those workouts athletes have done A LOT, or they are extremely quick workouts that might not challenge some of your more advanced athletes. That is why for a handful of these Classic Workouts we will see a “+” as a second option.

These should be treated as a secondary option to the day rather than looked at as Performance vs. Fitness. These workouts can be an added challenge for athletes that have done a workout numerous times/ or are extremely proficient with the movements. For those that are still trying to RX the original version, that should be their focus…hit the stimulus at, or as close to, the RX standards. As always remember within both workouts there are adjustments that can be made to be best tailored to the athlete! February is going to ramp up, especially towards the end when the Open is here so get excited and ready to rock!

WEEKLY ACTIONABLES & MONTHLY HIGHLIGHTS

(2x/ Week) Tempo Strength Sessions
(1x/ Week) Throwback CrossFit Open Workout
(1x/ Week) Skill Practice for CrossFit Open
(1x/ Week) Partner Workout
(1x/ Month) Hero Workout
(1x/ Month) Classic Workout: Diane/ Diane+

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:

FEB | MONTH II, PHASE I – ENGINE BUILDING

PREVIOUS MONTH’S HIGHLIGHTS

Mikko’s Triangle and Progressions
Revamped Compete Style
Metcon + Strength Format

THE MONTH AHEAD – FEB 2025
February is where we put all of our hard to the ultimate test of the CrossFit Season, the CrossFit Open. As always, this is a chance to see where we stack up against others participating in the same competition. We can showcase any new capacity and skills we’ve acquired.

What we will see as we lead up to the Open is the completion of our Mikko’s Triangle progression. We will retest this again just before the Open. We will continue to see our Strength post metcon for most of February in anticipation of this possible format appearing in the Open. And again we will play with various couplets to test and continue to push our capacity with different combinations of movements. Make sure to take the time to congratulate yourself on all the hard work you’ve put in up to this point, and then go out there and crush it!

MONTHLY HIGHLIGHTS