CrossFit Proficient | March 2025 Programming Focus

Jesse Humphrys

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February 21, 2025

MAR | MONTH III, PHASE I – IGNITE

PREVIOUS MONTH’S HIGHLIGHTS

Finishing Tempo Strength Cycle
Focus on CF Open Skill Work/ Workouts
Classic Workout – Diane+/ Diane
Hero Workout – Taylor

THE MONTH AHEAD – MARCH 2025

We go into March with a lot on our plate but it is going to be an exciting beginning to the month! First, you will see that CrossFit Open workout rolling out on Saturday's with the third week programmed on the Friday as a part of our "Friday Night Lights" event! We will still run “normal” training weeks where the first 2 days will be higher intensity, with the rest of the week slightly tapering off to Saturday. This is to ensure athletes participating in the Open or not will still have a well-rounded week, with Saturday being the big workout to look forward to!

The other big focus of the month is Leading Ladies Week! This is our third year we pay homage to the badass women around the world with a week full of workouts named after some pretty famous women. This jam packed week will come after the open and will be pretty high on the intensity/ RPE scale so get ready to get after this awesome week of workouts!

Lastly, we will be focusing on Strict/ Weighted Pull-Ups either in strength sessions or workouts once a week. This is one of the foundational skills to have in your arsenal so we are going to get touches on it once a week to hopefully see some improvement! We will also work on higher volume Push-Ups and longer running distances in workouts to help us be proactive in our prep for Murph in a few months! There will still be strength days but we will be lifting just to lift, not in a linear progression to lead to a 1RM. This entire month is going to be packed with fitness goodness so get ready to work hard, and enjoy those rest days!

WEEKLY ACTIONABLES & MONTHLY HIGHLIGHTS

(1x/ Week) Strict/ Weighted Pull-Up Strength
(1x/ Week) Partner Workout
(3x/ Week) Extra Credit – Overhead Prep + Midline Work
(1x/ Month) St. Patrick’s Day Workout
(1x/ Month) Leading Ladies Week
(1x/ Month) Hero Workout – Laura

MAR | MONTH III, PHASE I – ENGINE BUILDING

PREVIOUS MONTH’S HIGHLIGHTS

Mikko’s Triangle Retest
CF Open Prep - High Intensity Couplets
Post-Metcon Strength
2025 Crossfit Open

THE MONTH AHEAD – MAR 2025

Going into March we are going to see the 2025 Crossfit Open. Each week of the Open, we are going to do short low volume but moderate to high intensity circuits as movement prep. Think about movement integrity; what counts as a rep and what would be called a no rep. After we complete the Crossfit Open, we have one more task to take on that’s with a Hero Benchmark: “Klepto.”

With the conclusion of the Open and wrapping up our 1st Quarter of the year, make sure to take some time to reflect on the ups and downs along the way as we hit lighter workouts to finish off the month. Give yourself the gratitude to appreciate both the strengths and the struggles so that we can appreciate the journey. Set some personal goals for yourself as well as ways to hold yourself accountable. Once we wrap up our reflection, gather your thoughts and let’s get ready to put our best foot forward to take on the rest of the year!

MONTHLY HIGHLIGHTS