CrossFit Coordinate 2025 Programming Cycle – The Centaur
Welcome to the CrossFit Coordinate 2025 Programming Cycle – The Centaur – For this cycle, we continue our theme this year with mythical creatures! The centaur has the lower body strength of a horse while having a human upper body. With our 4th cycle of the year, we are looking for that rare creature that can use their lower body to squat and deadlift while using that upper body for some strength and gymnastics. Let’s rise up to the challenge and channel our inner centaur to lift heavy while developing new skills!
Here’s what we are going to focus on:
Front Squat – We focused on the thruster before the Open, then moved to the back squat, and just completed a cycle of the most difficult squat of the them all – the overhead squat! For cycle four, we move our focus back to a foundational squat movement – the front squat! Our test for this movement will be a 1-rep max.
Here’s what the founder of CrossFit, Greg Glassman, has to say about the squat in general, “The squat is essential to your well-being. The squat can both greatly improve your athleticism and keep your hips, back, and knees sound and functioning in your senior years.” This is one of the reasons why you will see a squat in EVERY cycle that we do.
Click this link to read the full article on the squat.
Bench Press – Our pressing movement will be many folks favorite – the bench press! The bench press is a great exercise to build upper body strength in the chest, shoulders, and triceps. It will get us a ready for our pressing movement in our last cycle of the year (more on that later in this post!)
Deadlift– It’s time to focus on good technique and lift heavy weights. Be patient with this movement and focus on pushing the earth away. We will test your grip as well with a 5-rep max!
HSPU / TTB – We will do two 4-week cycles focused on these common gymnastics movements – hand stand push ups and toes-to-bar – emphasizing different and challenging options. This is your opportunity to learn new skills and test your ability to hit larger sets of them and improve your technique. We see these movements quite a bit, so let’s get better at them!
Keep an eye out for 2 of our benchmark workouts this cycle! Need to learn more about these CrossFit Coordinate benchmarks…click here!
Let’s get stronger together 💪!
