CrossFit Coordinate 2025 Programming Cycle – The Kraken

Welcome to the last CrossFit Coordinate 2025 Programming Cycle – The Kraken – For this cycle, we continue our theme this year with mythical creatures! The Kraken thrives in the water has strong arms and a mean streak! We will focus on the strong arms part 😀. You will need them to press and pull this cycle as we move weight overhead and pull a barbell from the ground! Like the Kraken, you will become a master of the water with our rowing cycle!

Before we dive into this cycle, let’s take a moment and share some interesting insights from our previous cycle! Check out this blog post on how our athletes were able to PR their lifts and get stronger before the cycle even began!

CrossFit Coordinate Kraken Movements

Back Squat – We will get back to basics with the back squat. It’s been a while since we focused on the back squat! For this cycle we will do a lot of percentage based work with a decent amount of volume, so your legs will feel it! We will be mixing in accessory and mobility exercises to challenge your legs in new ways! 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.

Strict Press – We will continue our strict pressing, but this time in a different plane. The strict press will challenge your ability to lift weigh overhead. That definitely sounds like something functional we need in our everyday lives! We will be using some tempos to help increase time under tension and build strength. We will focus on slowing down the concentric phase (the lowering of the weight).

Clean Complex – It’s time to focus on good technique and lift heavy weights. We will give you a couple of options in terms of the type of clean, but either way, the complex will challenge you to practice technique. At the beginning of this cycle look for a full session on technique and testing as we work to address many of the common faults of the clean. The video below shows the squat clean (or just the “clean” for the olympic weightlifters out there 😀)

Rowing – It’s time to focus on rowing technique and making sure those we get those meters in! Our Rowing cycle will coincide with Rowvember to help us get those meters in for our Rowvember t-shirts! Interested in learning more about Rowvember and signing up, just click the link here.

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 💪!