CrossFit Proficient | November 2024 Programming Focus

Jesse Humphrys

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October 24, 2024

Looking back on October, we had a lot on our plate! We started our final strength cycle of 2024, working through a Deadlift/ Back Squat/ Push Press 5-3-1 cycle that might be short but will effectively build athletes up to new PRs.

We saw one Oly complex a week to keep our skills sharp, and we began to see prep for our Rememberance Day workout, Chad. We hit some big retests of DT and Jackie, tackled a new Halloween workout, and got after Mary/ Cindy for the gymnastically inclined.

Lastly, we saw a broad distribution of workout types throughout the week…this means we weren’t focusing on specific time domains or workouts types like previous Phases, last month and the next 2 months will be all about as much variety as possible.

Looking ahead to this month, we have some BIG benchmarks to get us excited.

The first thing we have on the agenda is Chad…1000 Weighted Step-Ups is a great way to pay tributes to any and all Veterans around the world and has become the staple workout for CrossFit Proficient on such a special day.

We will also finish off our 5-3-1 strength cycle right around the same time and take note that because Chad falls on a Monday, we will be splitting the retest days (2 retests the week of Chad, one the week after) to ensure everyone is primed to hit some PRs. On top of these two exciting things happening almost simultaneously we will be doing the Proficient Lift-Off right around this time as well.

Think of this similarly to the Mid-Year Challenge…3 consecutive Fridays (8/11, 15/11, 22/11) that will prioritise a longer strength session instead of the metcon. This is just for fun and no extra work has to be done, just get people excited to lift heavy!

For the rest of the month, we will still see a broad range of workout types to get us as much variety as possible. We have stuffed a lot into this month, so hang on for the ride!

5-3-1 Strength Cycle 7/10-18/11 (Deadlift/ Back Squat/ Push Press)

W1 - 1RM Tests
W2 - 3x5 @ (RPE 7)
W3 - 3x3 @ (RPE 8)
W4 - 5-3-1 @ (RPE 7-8-9)
W5 - Deload
W6 - 1RM Retests

Workout Weekly November Commitments

(3x/ Week) Back Squat/ Deadlift/ Push Press Strength
(1x/ Week) Proficient Lift-Off (8/11, 15/11, 22/11)
(1x/ Week) Workout of the Week or Benchmark/ Classic workout
(1x/ Week) Partner Workout
Chad Hero Workout 11/11

October brought in a new wave of focus as we shifted into our next phase. We are ramping up our gymnastics skills such as Handstand Push-Ups, Handstand Walks, etc., while also performing these movements under fatigue. We are also seeing a bigger mix of previous Open and Qualifier workouts during the week.

This is to keep our head in the game for the Open and Quarterfinals! We have also been working on the Thruster. In October we have been taking the bar from the rack so we can focus purely on the strength and leg drive under the bar. With that, we are seeing more of the Thruster in our workouts under fatigue. Here are some of the highlights from last month’s COMPETE programming…

COMP OCT HIGHLIGHTS

Tests → Max Box Jump Height, 4RM Back Rack Lunge, 40yd dash, 1RM Thruster (From Rack)
Focuses → Thruster Strength and Thruster capacity, Gymanstics
Skill Development → Gymnastics (Handstand Push-Up and Handstand Walking)

November is a continuation of our October focus. We will continue to see our Thruster Strength progressions. These lifts, however, will be coming from the floor now so we will be utilising the Squat Clean. We will be seeing more of the barbell as we also are bringing back some more barbell cycling. You will see these under slight fatigue. We will also continue to see Open and other Qualifier workouts that will emphasize higher barbell cycling as well. Let’s keep the ball rolling as we get closer to wrapping up the year in our final Phase!

COMP NOV COMMITMENTS