CFC 2025 Programming Cycle – The Unicorn
Welcome to the CFC 2025 Programming Cycle – The Unicorn – We continue our theme this year with mythical creatures! With our 3rd cycle of the year, we are looking for that rare creature that can run, squat, and crush an olympic lift. Let’s rise up to the challenge and not shy away from developing the skills, strength, mobility, and running to be the best version of ourselves. Read on for all the details and a fun image of a weightlifting unicorn (you can thank google for that one!)
Here’s what we are going to focus on:
Overhead Squat – We focused on the thruster before the Open, the back squat with our previous cycle, and now we are going to lighten the loads and challenge ourselves with the Overhead Squat. We will train with lighter weights and higher volume.
Here’s what the founder of CrossFit has to say about the Overhead Squat “This functional gem trains for efficient transfer of energy from large to small body parts – the essence of sport movement. For this reason it is an indispensable tool for developing speed and power. The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability.” Click this link to read the full article on the Overhead Squat.
Clean Complex – Our “Pull” focus will be on the clean. We focused on the power clean in our 1st Cycle of the year, now we will mix it up with some complexes. A little big of hang, little bit of power, and a little bit of squat cleans. Good time to practice that hook grip!
Jerk – We have focused on push press and now it’s time to add that second dip to help us lock out those elbows before we stand up completely. The Push Jerk will be our major focus as we seek to combine this lift with our Clean Complex to test our 1 Rep Max Clean and Jerk, but you may see a sprinkle of Split Jerk in there just to keep it fun!
Running – As the weather has warmed up in Cycle 2 we started running a bit more, it’s time to kick that run into high gear with our Running cycle. For those of you who completed our Spring 2025 Conditioning program, the runs will continue but maybe feel a bit more “sprinty” 😀
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 try and be magical weightlifting unicorns!
Let’s get stronger together 💪!
