February 2024 Programming Preview
Reminder: Our high level 2024 programming plan is posted here!
We started off the year building our Back Squat and Deadlift; simple lifts that pay BIG dividends. This cycle was different because each lifting session came AFTER a short primer workout. This was meant to replicate previous CF Open formats where athletes are asked to lift post-workout… so we decided that to prime the pump for that possibility, we would complete our strength post-workout. We’ll find out soon if that pays off.
We also tackled our January Benchmark: Death Row… if that doesn’t set the tone for 2024, I don’t know what will. We saw a CF Open workout each week and also attacked the Hero Workout Abbate. Now let’s shift gears and see what’s in store for February!
First and foremost, we are going to finish our strength cycle with a 1RM test for the Back Squat and Deadlift.
This will happen the week of 2/5, so mark your calendars and eat your Wheaties.
Our February Benchmark, The Chief, is a double threat; it counts as our monthly Benchmark AND Hero Workout. Don’t let that fool you though, because you will see Diane sometime this month as well, along with some other fun benchmarks and Heroes. Stay on your toes!
We’ll still see skill sessions throughout the month, plus some repeat CF Open workouts to prep for the Open, which starts on 2/29. When the Open kicks off, we’ll format the higher RPEs towards the beginning of the week and taper off to a recovery workout on Thursday before hitting the Open Workout on Friday.
January has flown by and February will too, so get ready to throw down in the final weeks before the CF Open!
Progressive Overload Cycle (1/1 – 2/11)
- W1 – 5×5 @ RPE 6
- W2 – 6×4 @ RPE 7
- W3 – 7×3 @ RPE 8
- W4 – 8×2 @ RPE 9
- W5 – 5×5 Deload Week
- W6 – 1RM Tests
Weekly February Commitments
- (1x/ Week) Back Squat & Deadlift (Post Metcon)
- (2x/ Week) RPE 9-10 Workouts
- (1x/ Week) Past CF Open Workout
- (1x/ Week) Benchmark/Classic workout
- (Saturdays) Partner Workout with Solo Option
- (Sundays) Hero Workout
