CrossFit Programming Plan for 2018

Congratulations on finishing the Crescent CrossFit Open Intramural 2018 for all of you who participated! It was challenging, rewarding, and lots of fun!  Many people had personal records and did new skills they’d never done before.  We’re so excited to see the results of all your hard work over the last year.  Many of you went from our Essentials Program in this last year to competing in the Open this year- that’s amazing and courageous and we’re super proud of you!   Now’s its time to turn our attention to the CrossFit programming of our classes for 2018.Crossfit Crescent 18.4

CrossFit Assessments

We wanted to take the time to explain what the next two weeks will look like as we finish the CrossFit Open.  We are going to be setting benchmark scores in strength, skills, and conditioning.  These scores will help yourself and your coaches know what are your strengths and weaknesses and give us all insight into what to focus on in the rest of 2018!  So make sure you attend classes these next two weeks!

Since July 2017- CrossFit Crescent has followed the programming of Ben Bergeron through his work on Comptrain.  We will continue to follow his CrossFit programming in our classes.  Throughout the year, we will focus training through (5) training cycles.  Each cycle is designed to build upon the last, but there is no need to ever go and start at the beginning. New members will jump right in, and stay current with our classes. In every week, we will continue towards the larger goal towards being the “three-headed player” (Strength, Skills, Conditioning), with our training cycles below providing specific progressions, instructions, and programming towards five unique skill sets.

“Silverback”    (April – May)

Foundational strength. Silverback aims to lay the groundwork for the season, incorporating squat wave training, overhead strength, and a focus on simply moving better through varied influx of positioning drills.

“Grunt Work”    (May – August) 


Crushing the Deadlifts of 18.4

Taking our foundation from Silverback to the next level. Here we aim to build stamina strength into our weekly progressions, building capacity through barbell cycling, stamina squat sessions, and unilateral dumbbell work to improve positioning and correct imbalances.

“Barbell Ninja”   (August – October)

Taking out base of strength and stamina to a focus of Olympic speed. A targeted progression not just towards lifting new personal bests on the clean and jerk and snatch, but a focus to dial in mechanics and technique on the Olympic lifts. Olympic accessory work with dedicated clean and jerk / snatch days.

“Gymnasty”    (November – December)

Improving body awareness and honing in on movement stamina and quality. Progressions towards the ring muscle-up, bar muscle-up, handstand pushup, and more. A focused progression towards improving our body movement through space.

“Racehorse”    (January – February)

Open preparation. Inspired by the internal focus of the racehorse. Dialing in conditioning and targeted skill refinement for the movements tested in the Open.

We’re looking forward to an awesome 2018 of progress in our health, fitness, and character!  The Programming of our classes is a small but important part of your journey.  Remember to focus on your nutrition, set the right goals, and continue to focus on your weaknesses!  Throughout the year we will do Vitality Challenges that will jumpstart your fitness.

If you need a competition to train for check out our special Running Guide for Amman that can help Expats and people new to Jordan.  We’ve got many details for you including running events and the best places to train. We picked the top 8 places to run in Amman.  Then given you a map of the routes, distances, running surface, where to park, and so much more!

Crescent Running Guide

We even created a healthy Restaurant and Grocery guide specific to Amman Jordan to help you get started. Sign up and we’ll send you the free download!

Crescent Grocery Guide

If you are new to Amman, or just starting your journey in fitness in Amman, you should check out our 5 Fitness Tips for moving to Amman.  We can help make your transition smooth!





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Have a burning question about our gym or program? Want to know if CrossFit Crescent is right for you? Send us an email to [email protected]  or give us a call at 962 7 9722 8865.