Our Next 12-Week Strength Cycle (Jan 5 – Mar 28, 2026)
The New Year always brings energy, motivation… and a bit of rust..
Not because we’re chasing chaos or burnout, but because this cycle is about rebuilding fundamentals, earning confidence under the bar, and coming out the other side stronger, calmer, and more capable than when we started.
This is a 12-week strength-focused cycle designed to support beginners, returning athletes, and experienced members alike, while setting everyone up perfectly for the 2026 CrossFit Open and beyond.
What This Cycle Is About
This Cycle is built around three simple, powerful lifts:
Back Squat
Shoulder Press
Deadlift
These are the backbone of long-term strength. They’re predictable, scalable, and incredibly effective when trained well.
Instead of rushing or chasing fatigue, this cycle focuses on:
Consistent movement patterns
Smart, controlled loading
Clear progression over time
Confidence under the bar
Each strength session fits inside a 20-minute window, so classes stay smooth and athletes stay fresh.
Why We’re Not Doing a Traditional CrossFit Total
Rather than testing all three lifts in one day, we test them individually in Week 1 and again in Week 12.
Why?
Safer attempts
Better focus and warm-ups
Higher quality lifts
Cleaner data
When fatigue doesn’t stack up, athletes express their true strength. Simple as that.
How the 12 Weeks Are Structured
Part 1: Open Prep (Weeks 1–6)
This phase is about rebuilding the base.
Week 1: Individual testing for Squat, Press, Deadlift
Weeks 2–3: Volume work at moderate percentages
Weeks 4–5: Controlled exposure to heavier loads
Week 6: Deload focused on speed and positions
If you’ve had inconsistent training over the holidays, this phase resets everything without overwhelming you.
Part 2: Maintainer → Post-Open Peak (Weeks 7–12)
This is where the cycle gets smart.
Week 7: Reduced intensity to keep athletes fresh
Weeks 8–9: Open weeks with very light lifting
Weeks 10–11: Rebuild and prepare for peak
Week 12: Retest all three lifts individually
Strength supports performance in the Open, it doesn’t compete with it. After the Open, we turn the dial back up and finish strong.
What About Olympic Lifting?
Each week includes one dedicated barbell cycling day, alternating between Snatch and Clean & Jerk.
These sessions use RPE instead of percentages
The focus is timing, positions, and smooth reps
Loads stay intentional, not maximal
This keeps Olympic lifting technical and repeatable without draining athletes during Open prep.
Who This Cycle Is For
Beginners and New Year returners
Follow RPE instead of strict percentages
Prioritise clean movement over load
Tempo reps encouraged
Intermediate athletes
Follow prescribed percentages
No grinding reps
Consistency beats ego
Masters athletes
Extra rest as needed
Smart variations allowed
Technique always comes first
This cycle meets athletes where they are and moves them forward safely.
What You’ll Get Out of this Cycle
By the end of these 12 weeks, athletes can expect to:
Rebuild a strong strength foundation
Move better and lift with more confidence
Stay fresh and capable during the Open
Avoid burnout
Hit new post-Open PRs
Improve barbell efficiency and control
It’s a bridge from:
Starting the year strong → Navigating the Open → Peaking afterward
