November 2025 Programming Focus

NOV | MONTH II, PHASE IV – REIGNITE

PREVIOUS MONTH’S HIGHLIGHTS

• Bench Press/ Overhead Squat/ Power Clean 1x/ week
• Extra Credit – CHAD Prep + Deadlift Accessory
• Higher volume/ exposure to gymnastics
• Benchmark Workout – Death Row
• Halloween Workout
• Hero Workout – Holleyman + Hamilton

THE MONTH AHEAD – NOVEMBER 2025

Two more months in the year and then we are already looking at 2026, WILD! November will sort of be a continuation of the things we focused on in October. The first big focus is going to be Chad on 11/11. This is something we have done for the past few years and will continue to do in years to come. Grab a weightvest, a box, and your best playlist to grind this one out! The following week we will finish our strength cycle…talent show day will be Monday/ Wednesday/ Friday of that week so make sure you’ve been practicing. Once we finish this strength cycle we will still be doing strength movements, but they will be GPP, as we have done after all our cycles, for the remainder of the year. We will see different schemes, different movements, and we will still continue to build strength even if it’s not in a dedicated cycle!

Our extra credit will change a bit to highlight the Snatch and the Bar Muscle-Up. Expect drills and lifting sessions that can be taken advantage of to brush up on those skills. Note that the first week of the month will still have one day of Chad Prep and is meant to act as a deload. We will continue to focus on gymnastics volume/ exposure this month, similar to last month. This will mostly be seen in workouts although a strength/ skill session or two might sneak in during the weeks to come. Lastly, we will have TWO classic workouts this month: Nancy and Barbra. October got very busy and we missed getting Barbra programmed in so she will make her appearance in November along with Nancy! This will be a stuffed month so get ready and let’s get goin!

THE OTHER CF TOTAL STRENGTH CYCLE 6/10-21/11
NOTE – the Power Clean will follow a different rep scheme!

• Week 1 – Test 1RM Power Clean / Overhead or Front Squat / Bench Press
• Week 2 – 1x7 @ RPE 5/ 1x7 @RPE 6/ 1x7+ @RPE 7
• Week 3 – 1x5 @ RPE 6/ 1x5 @ RPE 7/ 1x5+ @ RPE 8
• Week 4 – 1x3 @ RPE 7/ 1x3 @ RPE 8 / 1x3+ @ RPE 9
• Week 5 – 1x5 @ RPE 8/ 1x3 @ RPE 9/ 1x1+ @ RPE 9+
• Week 6 – Deload Week
• Week 7 – Retest

WEEKLY ACTIONABLES & MONTHLY HIGHLIGHTS

• (3x/ Week) Extra Credit – Snatch/ Bar Muscle-Up Development  
• (3x/ Week) Bench Press/ Overhead/Front Squat/ Power Clean Strength Cycle  
• (1-2x/ Week) Higher volume/ exposure to gymnastics  
• (1x/ Week) Partner Workout
• (1x/ Month) Classic Workout: Barbra + Nancy
• (1x/ Month) Hero Workout – Chad

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COMPETE

NOV | MONTH II, PHASE IV – RETESTING

PREVIOUS MONTH’S HIGHLIGHTS

• (1x/week) Thruster Foundation & Integration Cycle
• (1x/week) Hang Snatch Position Development & Consistency Cycle
• (1x/week) Strict Handstand Push-Up Foundation & Strength Base
• (2-3x/month) Repeat Open Workouts

October brought the heat as we entered the final quarter of the year. We kicked off a Thruster strength cycle as we started our building toward a heavy 3-Rep max, and transitioned our Olympic lifting focus to the Hang Snatch, emphasizing full-depth movement and technical precision. On the gymnastics side, we turned all our overhead pressing volume into inverted pressing capacity as we’ll be revisiting the benchmark of 50 Strict Handstand Push-Ups for time, a true test of shoulder stamina and control!

Alongside our lifting and gymnastics work, we revisited classic CrossFit Open workouts, giving athletes a chance to test fitness across familiar, high-intensity benchmarks. October was all about putting together strength, skill, and capacity, setting a strong tone for the final stretch of the year.

LOOKING AHEAD – NOVEMBER 2025

In November, we’ll continue progressing through our Thruster and Hang Snatch strength cycles as we move closer to testing both lifts. During October, the focus for the Thruster was on foundational elements, building squat strength and reinforcing overhead stability. This month, the emphasis shifts toward leg intensity, driving more power out of the bottom position as we prepare to close out the cycle with a 3RM Thruster test.

For the Hang Snatch, we’re moving away from block work and transitioning into floating hang positions, challenging athletes to stay tight, balanced, and explosive through the pull. The goal is to build greater strength and speed through the middle portion of the lift while improving bar path consistency.

Finally, on the gymnastics side, we’ll continue to develop overhead and inverted pressing capacity, focusing on accumulating higher handstand push-up volume to solidify positioning and muscular endurance.

November is all about building intensity, putting the finishing touches on our strength cycles while pushing skill and stamina to new levels.

MONTHLY HIGHLIGHTS

• (1x/week) Thruster Intensification and Specificity
• (1x/week) Hang Snatch Peak Speed & Strength Expression
• (1x/week) Strict Handstand Push-Up Skill Integration & Volume Progression
• (2-3x/month) Repeat Open/QF Workouts
• TEST 3RM Thruster

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