Bolder Athletes,

We’re about to embark on an exhilarating journey that blends CrossFit Open preparation with Semifinals readiness, ensuring you’re primed not just for what’s next, but for what lies beyond. This unique approach ensures we build a strong foundation while strategically incorporating advanced skills and challenges to set you apart when it matters most.

Dual-Focused Training Approach

Phase 1: CrossFit Open Preparation with a Semifinals Edge

Dates: January 6 – February 24, 2025

Our Open preparation won’t just focus on mastering the workouts—it’s your launchpad for Semifinals success. Here's how we’re blending the two:

• Engine + Efficiency: Classic Open-style workouts (thrusters, burpees, and gymnastics) will develop your ability to push hard while staying smooth and efficient.
• Semifinals Complexity: We’ll weave in elements like heavier barbell lifts, advanced gymnastics, and longer time-domain efforts, which mirror Semifinals demands.
• Skill Refinement: Transition mastery and fine-tuning under fatigue will bridge the gap between Open tests and the higher skill expectations of Semifinals.
• Strategic Recovery: Deliberate aerobic sessions and machine intervals will not only boost recovery but also lay the groundwork for endurance events typically seen at the Semifinals level.

Phase 2: Peak Performance for Semifinals

Dates: March 3 – March 31, 2025

After the Open, we shift into high gear. Building on the strength, conditioning, and skills we’ve honed, this phase emphasizes:

• Heavy Barbell Progressions: Prepare for Semifinals loads through focused strength cycles with squats, Olympic lifts, and pressing work.
• Gymnastics at Volume: Expect complex combinations like muscle-ups, handstand push-ups, and rope climbs, performed in high-rep sets under competition-like fatigue.
• Full Event Simulations: Recreate Semifinals intensity with multi-event sessions that test pacing, transitions, and execution under pressure.
• Endurance Meets Power: High-power metabolic conditioning alongside long, grinding efforts to enhance durability and resilience.

Why We Combine Open and Semifinals Prep

The Open is just the beginning. By strategically integrating Semifinals-level elements early, we ensure:

1. Skill Crossover: You’re already practicing the complexity you’ll face later in the season.
2. Strength for All Stages: Developing barbell confidence and stamina now means fewer surprises as weights increase in later rounds.
3. Mental Toughness: Training through varied challenges prepares you to handle the unpredictable with composure.

Weekly Structure Explained

Our training days are designed to balance both phases seamlessly:

• Open-Specific Intensity: Shorter, faster workouts that push you to adapt under pressure.
• Semifinals Depth: Sessions with heavier weights, advanced movements, and longer time domains to build capacity and confidence.
• Active Recovery Focus: Low-impact, restorative sessions (like swimming) to enhance recovery while keeping you moving.

This isn’t just another training cycle; it’s the foundation for your best competitive season yet. You’re building not only fitness but also the confidence to excel across every test.

Let’s tackle this together and make 2025 a year to remember!

Stay strong, stay focused, and let’s crush it,

The Bolder Athlete Team