Group CrossFit May Programming Focus

Here’s what you’ll see in our group CrossFit workouts this may!

We’re closing in on the halfway point of 2024, but before we talk about May, let’s review April and everything we worked on! First, we saw the beginning of our Volume/ Capacity cycle for the OH/Front Squat + Bench Press that carried through the month. Each week the reps got a little lower with the intent of increasing the weight!

We saw some big benchmark workouts like Ava, The Filthy Fifty, and Holleyman…we also got the opportunity to retest Death Row and see the engine improvement!

The Handstand Push-Up showed up a few times during the month, both as a skill session and in workouts…the goal was to develop strength and awareness while inverted, and even if this didn’t result in your first HSPU, it still helped get some practice upside down!

We saw a change in the conditioning focus, too…we are working on rowing capacity for the next few months, which means 2-3 GRIND workouts per week! Lastly, the beginning of our 4 week extra credit Murph Prep starts this week, which will lead us up to Memorial Weekend and make sure everyone is ready to rock! Since we’re talking about Murph, let’s see what May has in store!

The first full week of May is going to start on a high note as we test our 3RM for the OH/Front Squat & Bench Press!
Once the strength cycle is done, we go back to GPP (general physical preparedness) lifting, which will consist of barbell complexes and strength days, but there will not be a specific progression behind them as we’re not trying to build to a specific test. We will continue to get stronger by varying our strength movements!

We have a great Mother’s Day Weekend Workout, our Benchmark workout: Kelly, and of course, we are tackling Murph on Memorial Weekend!
Throughout this month, we will see the gymnastics focus shift from HSPU to building confidence/ capacity in the Toes to Bar. This will take the form of skill sessions and higher volume TTB workouts, so prep those lats and midlines! We also will be prepping everyone for a fun Mid Year Mini In House Competition that will take place in the final 3 weeks of June! More to come on this.

We will see some “Open Style” workouts to help us get ready for the 3-week event! We will still be focusing on longer GRIND workouts a couple times a week, so let’s get ready to keep building those engines through the month of May, especially with one of the best examples of an engine workout, Murph, right around the corner! 

NCFIT Workout Weekly May Commitments 

  • Overhead/ Front Squat + Bench Press 3RM Test
  • (2x/ Week) Grind Workouts 
  • (1x/ Week) Workout of the Week or Benchmark/ Classic workout 
  • (2x/ Week) Extra Credit Murph Prep 
  • (1x/ Week) Toes to Bar Capacity/ Focus 
  • (1x/ Week) Optional Partner Workout    
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