Phase IV - OPEN PREP:

Test week: week of January 20, 2025

CrossFit Open starts in week 6 of Phase IV

Phase IV takes us right up to the culmination of our training year: the CrossFit open. We believe the real value in participating, along with the opportunity to build our communities further, is that athletes get to see what a year of hard work can do for their overall fitness, and therefore health. Just like testing and re-testing at the beginning and end of a training phase or re-testing an old benchmark, the open serves the same purpose of making measurable, observable, and repeatable progress from year to year. You can expect a spicy conditioning test that will feel like an open workout in week 1 and a re-test in week 7, with the surrounding training being constantly varied, functional movements, executed at high intensity!

Heavy Days: Rotates

A heavy lifting session each week that gives athletes the chance to go as heavy as possible, pushing for new PRs if the time is right.

Gymnastics Focus: Rotates

Each week with have a training piece specifically dedicated to improving a gymnastics skill, or a conditioning piece with biased slightly toward a gymnastics movement.

Cardio Focus: Mixed Modality CrossFit

Each week your “cardio day” will alternate between a traditional machine-based training piece, or a training piece that involves light, low skill movements that allow everyone to play and test their fitness.

What Else?

The above categories only account for 3 of the 6 training days we provide, so expect our other training days to follow a ‘general physical preparedness’ approach where we ensure athletes get a mix of everything, they need throughout the week: long, short, heavy, light, benchmarks, high skill, grunt work, and everything in between.