2025 is upon us and before we know it the CrossFit Open (our yearly chance to
throwdown together) will be upon us. With this in mind January will focus on building
some strength and capacity before we get into a little bit more skill-based work in
February.
For CrossFit expect plenty of strength work focusing on our Squat, Deadlift and
Lunge as well as our overhead pressing and strict pulling work. We are building the
foundations for everything we do in our metcons and Olympic lifting.
The CrossFit workouts will focus on relatively simple movement patterns, with some
sprint, mid length and longer workouts thrown in. We will be pushing the pace where
we can and working on developing both our aerobic capacity and muscular
endurance.
For our gymnastics programme we will rotate through 2 strength focus sessions
and 1 Skill/play session. Again, we will be building the foundations for our higher skill
gymnastics and then utilising this newfound strength during the skill days. This ratio
of 2:1 will flip as we approach the open.
Build will focus on an upper lower split, alternating between the two. Each session
will be centred around one or two foundational lifts and two to three complimentary
movements.
For Olympic lifting we will be adding more accessory and skill transfer exercises to
the programme for January. As well as building strength with things like our ‘bottoms
up’ front squat and snatch deadlifts, we will be building confidence and awareness
with movements such as the snatch balance, tall jerks, and various other
accessories.
Our Hyrox and Sweat classes will continue to focus on building amazing aerobic
capacity, muscular endurance, and provide fun and challenging workouts for us to
tackle on a daily and weekly basis.
Overall, January is about building capacity, strength, and resilience. We want each
and every one of you to start February feeling amazing and ready for things to come!
