CrossFit Open Planning
The coaching staff has been working on our 2025 CrossFit Open strategy. Full plans will be shared next week. The community will compete on three dates: February 28th, March 7th, and March 14th.
Journal Article of the Week
[Science: Rest When You're Dead](https://journal.crossfit.com/article/rest-saline-2) — Research demonstrating that activity is better for injuries and soreness than complete rest.
Programming Overview
Last week's testing identified specific cycle rates under fatigue to guide upcoming interval training. This week emphasizes strength development through heavy sets of five reps in bench press, back squat, and deadlift. Primary lifts are paired with secondary movements targeting strict pulling and pressing for gymnastics progression.
Thanks to Parker, Armando, and Ben for their collaborative contributions to this week's programming.
Daily Workouts
**MONDAY 1/20** — Buy-in: 50/40 bike calories + 50 toes to bar + 50 power cleans (155/105) + Cash-out: 50/40 bike calories
**TUESDAY 1/21** — Bench press: 15 min to heavy 5. Then four rounds: 1-min wall walks, double-unders, row calories, rest.
**WEDNESDAY 1/22** — Back squat: 18 min to heavy 5. Then team of 2 AMRAP (12 min): alternating lunges and burpee pull-ups.
**THURSDAY 1/23** — Three sets: upright rows, dead-bugs, hammer curls. Descending ladder (5-4-3-2-1): rope climbs with shuttle runs. 15 AbMat sit-ups every 2 minutes.
**FRIDAY 1/24** — Deadlift: 18 min to heavy 5. Then 15-12-9-6-3 deadlifts and handstand push-ups. Optional: skill work or recovery.
**SATURDAY 1/25 — "Giosi"** — Memorial workout honoring Jeff Giosi. 29-minute time cap featuring deadlifts, chest-to-bar pull-ups, power cleans, front squats, handstand push-ups, bar-facing burpees, dumbbell snatches, and toes-to-bar.
