January 2023 CrossFit Programming Focus

We kick the year off with an Oly cycle that is going to focus on the power variation of the Snatch/ Clean+Jerk along with growing efficiency with cycling the barbell.

Becoming more proficient with the bar will pay huge dividends come the 2023 CrossFit Open! We will complement this Oly cycle with one day of Deadlifts and one day of Squats to keep our strength up!

We will also be seeing one CF Open workout per week to get that “game day” feel. Movement choices in workouts most days will prioritize those that have commonly been seen in the CF Open.

This will allow various looks/ stimuli to make us as well-rounded as possible going into the 2023 season! We are hitting the ground running this year…get ready to rock! 

Weekly Commitments

  • (1) Snatch Day 
  • (1) Clean Day 
  • (1) Deadlift Day 
  • (1) Squat Day
  • (1) Old CF Open Workout Weekly 

Oly Cycle (1/2-2/19)

  • Week 1 (1/2-1/8)
    • 10-8-6-10-8-6 Hang Power Clean 
    • Hang Power Snatch Skill/ Position 
    • 8-8-8-8 Deadlift 
    • Overhead Squat 
  • Week 2 (1/9-1/15)
    • 10-8-6-10-8-6 Hang Power Snatch 
    • Hang Power Clean + Jerk Skill/ Position 
    • 8-8-8-8 Deadlift 
    • Back Squat
  • Week 3 (1/16-1/22)
    • 8-6-4-8-6-4 Power Clean 
    • Power Snatch Skill/ Position 
    • 6-6-6-6 Deadlift 
    • Front Squat 
  • Week 4 (1/23-1/29)
    • 8-6-4-8-6-4 Power Snatch 
    • Power Clean Skill/ Position 
    • 6-6-6-6 Deadlift 
    • Overhead Squat
  • Week 5 (1/30-2/5)
    • TNG Power Clean + Jerk 
    • TNG Power Snatch
    • 4-4-4-4 Deadlift 
    • Back Squat 
  • Week 6 (2/6-2/12)
    • 1 Rep Power Clean 
    • Power Snatch Skill/ Position 
    • 4-4-4-4 Deadlift 
    • Front Squat 
  • Week 7 (2/13-2/19)
    • 1 Rep Power Snatch 
  • Deload for CF Open 

POPULAR POSTS

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals. Get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!

By providing your phone number, you agree to receive text messages from CrossFit Fixx