Bantam CrossFit Weekly Training – Final Week + The Other Total

Final Week of the Cycle + “The Other Total”

We’ve officially made it to the final week of our current training cycle—part testing week, part transition week.

You’ll notice the lifting volume is dialed back slightly…that’s intentional. This week is all about preparing your body to perform at its best as we test The Other Total on Friday.

Next week, we begin our new cycle: Novus (meaning “new”).

This phase will shift our focus toward:

• Linear strength progressions

• Pauses, isometrics, and positional work

• Reinforcing strong, efficient movement patterns

Olympic lifting will emphasize technique and positions, while conditioning will remain intense but gradually evolve into longer, grindier efforts.

👉 The goal: rebuild and strengthen our foundation so we can continue progressing through the rest of the year.

Quarterfinals Wrap-Up

Before we jump into the week ahead, we want to say thank you to everyone who supported our Quarterfinals athletes this weekend.

Your patience, energy, and encouragement mean a lot—and it’s a big part of what makes Bantam special.

To our athletes: you’re almost there.

🚨 Reminder:
Scores must be submitted by Monday at 3:00 PM

• All scores will be manually verified

• Double-check your entries before submitting

• No changes can be made after the deadline

Finish strong—we’re proud of you.

What to Expect This Week

Monday
Unilateral leg + core strength work
Followed by a workout that may look familiar…
👉 Murph prep is already starting—don’t skip these days

Tuesday
Arm strength work using bands and the rig
Workout: short AMRAP intervals
Same couplet, different rep schemes each round

Wednesday
Speed-focused front squats
Then a spicy 12-minute AMRAP 🌶️

Thursday
Recovery and prep day
Get ready to perform

Friday – The Other Total
Bench Press
Squat Clean
Overhead Squat

⏱️ 30-minute running clock
You’ll have designated windows to establish a heavy single in each lift

Saturday
Partner workout
Alternating EMOM with a friend

Schedule Update

We will run a normal schedule this week with one adjustment:

• 5:00 AM classes only on Monday, Wednesday, and Friday

There is a possibility of additional changes as we approach the holiday weekend—stay tuned.

Merch Update

Our new designs are ready to go.

We’ll be putting out a pre-order sign-up sheet this week with the following options:

• Unisex t-shirts (3 colors)

• Long sleeve unisex tees

• Hooded performance long sleeves

• Women’s crop tees

• Women’s crop muscle tanks

Stay tuned—these are going to be good.

Spring Break Travel

For those traveling this week—safe travels and enjoy it.

Don’t forget to get a little movement in while you’re away.

For everyone staying local—we’ll see you in the gym.

Why This Matters

This week is about more than testing.

It’s about showing up, finishing what you started, and setting the tone for what’s next.

Every rep, every class, every effort continues to build momentum.

See You at the Gym

We appreciate each and every one of you. Bantam is what it is because of this community.

— Your Bantam Coaching Team

BantamCrossFit.com

“Success is never final; failure is never fatal. It is the courage to continue that counts.” — Winston Churchill