Progression Overview:
This 8-week strength and skill progression will run from October 19 through December 11, 2026. We will establish baseline numbers during the week of October 19 and retest during the week of December 7.
The primary focus of this cycle is building toward a 12-repetition max back squat and 12-repetition max bench press. Across the next several weeks, we will progressively overload these lifts by gradually reducing repetitions while increasing weight. This approach helps us build strength, gain confidence with heavier loads, and improve their ability to produce force across several rep ranges.
The general progression will follow a pattern such as:
- Week 1: 3 sets of 12 repetitions
- Week 2: 3 sets of 10 repetitions
- Week 3: 3 sets of 8 repetitions
- Week 4: 3 sets of 6 repetitions
- And so on, with loads increasing as repetitions decrease
Bench press will be programmed primarily on Monday through Wednesday, while back squat work will take place primarily on Wednesday through Friday. Spacing the lifts this way allows us to train consistently while providing adequate recovery between major strength sessions.
Alongside our foundational strength work, we will develop barbell cycling capacity throughout the week. We can expect regular exposure to different barbell movements, grips, loading strategies, and rep schemes. At least one barbell-cycling complex will be included each week, with the goal of improving efficiency, strength, technique, and confidence when cycling a barbell under fatigue.
Gymnastics skill and strength work will also be mixed throughout the full 8-week cycle. Rather than narrowing the focus to one movement, we will encounter a broad range of gymnastics skills and progressions. This variety will create multiple opportunities to improve body awareness, upper-body strength, coordination, confidence, and the willingness to challenge individual abilities.
Purpose of this Progression:
The goal is simple: build strength, become comfortable moving heavier loads in multiple rep ranges, and finish the cycle stronger than when you started.
Progressively increasing load as volume decreases gives us the opportunity to develop strength without jumping immediately into heavy, low-repetition work. Beginning with higher-repetition sets establishes a foundation of quality movement and muscular endurance. As the repetitions decrease over the cycle, we will have the opportunity to handle heavier weights while maintaining the positions, control, and consistency developed early in the progression.
The back squat and bench press will serve as the primary strength benchmarks for the cycle. Improving these lifts can support stronger leg drive, better total-body force production, and increased pressing strength that carries over to a wide range of CrossFit movements.
The barbell cycling component will complement this strength development by challenging us to move efficiently through different loads and rep schemes. Regular practice with clean and jerks, snatches, and other barbell variations will help us improve transitions, bar path, timing, grip strategy, and composure when workouts demand repeated repetitions under fatigue.
Gymnastics work will round out the cycle by building a wider base of skills and strength. Exposure to a variety of movements gives us more opportunities to improve their confidence and develop useful movement patterns that transfer to both workouts and higher-skill progressions.
Test and Retest Dates:
- Week 1 Testing
- Week of 10/19/26
- Week 8 Retesting
- Week of 12/7/26
Saturday Programming
Saturday CrossFit classes will continue at 8:30 a.m. and 9:45 a.m. Partner and team workouts will remain part of the Saturday programming, continuing in the same format we have come to expect. These sessions will provide a fun, community-centered training environment while still supporting the overall goals of the progression.
Chad Prep
As we prepare for Team Chad on November 7, programming will include additional box step-ups and single-leg strength work. This preparation is intended to help us build the leg endurance, stability, and unilateral strength needed for the workout while allowing time to practice sustainable movement strategies before the event.
Special Workouts
Several special workouts will take place during this progression:
- November 7: Team Chad Hero WOD in recognition of Veterans Day
- November 10: Marine Corps Birthday Hero WOD
- November 17: Coach Allen Birthday Hero WOD
- November 26: Turkey Ruck
- November 27: Turkey Burner
- December 7: Pearl Harbor Hero WOD