CFC 2025 Programming Cycle – The Gryphon
Welcome to the CFC 2025 Programming Cycle – The Gryphon – We chose the Gryphon as it has the legs of a lion and that fits well with our back squats! The Gryphon has the wings of an eagle and we will be developing our upper body strength with our push press! We will also be adding in the explosive power of the snatch. The Gryphon is a symbol of strength and courage. You’ll need both as we build strength with our squats and presses and courage and confidence with our snatch!
Here’s what we are going to focus on:
Back Squat – We focused on the Thruster before the Open and now we will build on that light squat, with a heavier back squat. Our goal will be to improve our 3 Rep Max. We all know the hardest part of the back squat is coming out of the bottom, so we will throwing in some partial reps to get us more confident with this part of the movement.
Push Press – In our first cycle we did a lot of upper body pulling with the pull-up, and now we will transition to an upper body push. The goal here will be to improve and try and hit a 1 Rep Max. We will mix it up with some tempos to build time under tension and therefore strength.
Snatch – This snatch cycle will focus on the full snatch, while giving athletes an option to power snatch and overhead squat. As the Gryphon is a perfect combination of two animals, you’ll need to be the perfect combination of technique and speed to get that bar in the right position. Start light and build your confidence!
Double Unders / Core – It’s time to focus on our Double Unders. If you have them great, get ready to get better. If not, it’s time to learn and develop that muscle memory! Our Core work will be a bit different, so look for something a bit more functional and fun than just sit-ups every week 😀
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 💪!
