January
MONTHLY PROGRAMMING FOCUS
NCFIT WORKOUT
JAN | MONTH I, PHASE I – IGNITE
PREVIOUS MONTH’S HIGHLIGHTS
3 Holiday Themed Workouts
2 New Years Themed Workouts
Ending the year with traditional CrossFit
Hero Workout – ROY
THE MONTH AHEAD – JAN 2025
Starting this year off strong with our IGNITE phase (Jan-Feb-Mar)! In this first phase of 2025, we will be focusing on Preparing for the Open & Higher RPE Workouts . In January, we kick off our first strength cycle of the year focusing on tempo work for the Front Squat and Deadlift! The cycle starts with a test of 1-Rep heavy efforts for both lifts then moves into a 6-week work-up using various tempos. This is going to keep athletes under tension for longer, getting them stronger and more confident with different positions of the lifts!
The beginning of a new year also brings around the CF Open. The key to success in the Open is exposure to those style workouts. With this in mind we will see (1) historic Open workout each week in January to get ready for the 2025 workouts! In addition, the Open almost always tests different skills and we will help athletes prepare for those tests. In the programming, we will see at least (1) skill session per week dedicated towards some of those ‘trickier’ Open movements to help athletes build more skills and more confidence.
Lastly, we will see our testing workout for Phase 1 of this year’s programming, Fight Gone Bad! Each phase will have its own testing workout that will be tested and retested. Throughout each Phase we will continue to see other big name workouts but the Phase test/retest will be something that we want all athletes to pay attention to. We believe this will feel less cluttered each month and really allow athletes to focus on crushing their retest! We are excited to kick off 2025 – so let’s get to work!
WEEKLY ACTIONABLES & MONTHLY HIGHLIGHTS
(2x/ Week) Tempo Strength Sessions
(1x/ Week) Throwback CF Open Workout
(1x/ Week) Skill Practice for CF OPEN
(1x/ Week) Optional Partner Workout
(1x/ Month) Hero Workout
(1x/ Month) Classic Workout: Cindy/ Mary
(1x/ Month) Benchmark Workout: Fight Gone Bad
TEMPO STRENGTH CYCLE (1/6-2/21)
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
COMPETE
JAN | MONTH I, PHASE I – ENGINE BUILDING
PREVIOUS MONTH’S HIGHLIGHTS
Thruster Cycle finished (Other Lifts Included)
Open and Quarterfinals Workouts
Saturday Throwdowns
Gymnastics Focus and Barbell Cycling
THE MONTH AHEAD – JAN 2025
A new year and new look to our Compete program! We are going to be bringing more structure to each training week in Compete for 2025. You will see more consistent lifting and metcons, along with skill and high intensity, and weekly longer workouts. Here’s our weekly training blueprint breakdown in 2025!
3 Days | Strength or Skill + Metcon
1 Day | Long Conditioning (30min+)
1 Day | Sprint Conditioning or Skill Conditioning + Accessory
2 Days | Rest or Active Recovery
Our focus in January (and well into February) will be on prepping and priming for the 2025 CrossFit Open. This means training that focuses on shorter, high intensity workouts. In this lead-up phase, we’ll be tackling very challenging couplets and triplets with an array of movements and modalities we’ve seen in previous open workouts. Following many of the metcons will be a lifting portion to give athletes more exposure to tackling heavier weights while under fatigue. On our longer training days we are going to see cardio intervals that build in length and intensity until we eventually test the old school benchmark, “Mikko’s Triangle.” January will be a very challenging month of training as we prep for the 2025 Open!
THE MONTH AHEAD – JAN 2025
(1x/week) Machine Work – Long Cardio Intervals
(1-2x/week) Open Style Couplets and Triplets – High Intensity
(2-3x/week) Post Workout Lifts – Lifting Under Fatigue
(1-2x/week) Gymnastic Capacity – Common Open Tests
FLEX
JAN-MAR | PHASE 1 | GVT Volume & 5RM Foundational Strength
Welcome to FLEX Phase 1, a 12-week training cycle designed to maximize muscle growth, strength, and body composition through a balance of German Volume Training (GVT) and progressive strength work. This phase focuses on building a solid foundation of hypertrophy and endurance while driving strength gains in key lifts.
Split into two 6-week micro-cycles, this program strategically alternates between high-volume training and progressive overload, ensuring sustainable progress and measurable results:
Cycle 1: High Volume, Moderate Intensity – Designed to improve muscular endurance and hypertrophy with GVT-style supersets.
Cycle 2: Moderate Volume, Higher Intensity – Shift to heavier loads and focused strength-building while maintaining hypertrophy.
PHASE HIGHLIGHTS
TESTING WEEK
We kick off with a testing week to establish your 5RM in three foundational lifts:
Back Squat
Incline Bench Press
Conventional Deadlift
These benchmarks will guide your progression throughout the phase and serve as a measure of your success when we re-test in the final week.
MICRO-CYCLE 1: HIGH VOLUME (WEEKS 2–7)
The first half of the phase is all about volume and endurance. Using 10x10 and 8x8 supersets, we’ll maximize hypertrophy by challenging your work capacity and pushing your limits.
Programming includes:
3 Functional Strength Days: Two upper-body-focused and one lower-body-focused sessions.
2 Bodybuilding Days: High-volume hypertrophy workouts targeting specific muscle groups.
2 Rest Days: Planned recovery on midweek and weekend days to optimize adaptation.
This cycle builds a base of muscular endurance and primes your body for heavier, more intense training in the second cycle.
MICRO-CYCLE 2: HIGHER INTENSITY (WEEKS 8–12)
The second half of the phase shifts to strength progression with heavier weights and moderate volume. This is where we push your 5RM numbers while maintaining hypertrophy gains.
Programming includes:
5RM Strength Days: Dedicated sessions to progressively improve your back squat, incline bench press, and conventional deadlift.
Push/Pull Strength Days: Balanced sessions incorporating compound lifts and accessory movements.
Bodybuilding Days: Hypertrophy-focused workouts with progressive overload using tri-sets and drop sets.
The phase concludes with a re-test of your 5RM lifts to showcase the strength gains you’ve worked so hard to achieve.
SAMPLE WEEKLY SPLIT
Day 1: Chest & Back (High Volume or Strength)
Day 2: Upper Body (Push/Pull Strength or Tri-Sets)
Day 3: Lower Body (High Volume or Strength)
Day 4: REST
Day 5: Arms & Shoulders (Hypertrophy or Drop Sets)
Day 6: Lower Body & Conditioning (Strength or Deload)
Day 7: REST
SAND MEDBALL INTEGRATION (OPTIONAL)
This phase introduces the sand medball as an optional piece of equipment to enhance functional strength and variety. Substitutions will be provided for those without access to this tool.
