March Training Insights

From Open Intensity to Structured Strength Development at Kracht Amsterdam

March marks a clear transition at Kracht Amsterdam.

After the intensity and composure demanded by the CrossFit Open weeks, we move back into structured strength development — with measurable progression, focused technique work, and long-term performance in mind.

Across KRACHT45, Strength, and Olympic Weightlifting, this month is about channeling competitive energy into sustainable progress.

KRACHT45 – Submaximal Strength, Measurable Progress

With the Open behind us, KRACHT45 transitions into a new 8-week strength cycle focused on developing submaximal strength in the bench press and deadlift.

Testing & Tracking

We’ll test a 3RM in both lifts at the start and end of the cycle, giving you clear benchmarks and measurable improvement over time.

This cycle is not about maxing out every week.It’s about building capacity under submaximal loads — consistently and intelligently.

Overhead Stability & Squat Capacity

Alongside bench press and deadlift development, we’ll continue to build:

• Overhead stability

• Shoulder integrity

• Squat capacity and control

Each week includes an overhead squat or snatch-based movement pattern to reinforce stability, positioning, and mobility. There is no formal overhead test this cycle — the focus is quality repetition and long-term improvement.

Targeted Accessories – Building the Bench

To support upper-body pushing strength, expect:

• One dedicated shoulder and triceps accessory session per week

• Increased training volume for pressing musculature

• Structural support for heavier bench loads later in the cycle

Structured. Progressive. Measurable.

This cycle rewards consistency.

Olympic Weightlifting – Precision Under Load

Our current Olympic Weightlifting phase continues to revolve around structured complexes that connect power, strength, and precision within a single session.

A typical class includes:

• An explosive lift within a complex structure

• Heavy technical work

• Positional drills to sharpen movement awareness

While the structure remains consistent, weekly variations challenge coordination, stability, and timing.

Expect:

• Work from different hang positions

• Continued emphasis on the pulling phase

• Consistent overhead stability training

• Controlled exposure to heavier loads

This phase is about lifting smarter, not just heavier.

Stay sharp. Stay technical. The kilos will follow.

Strength Class – Entering the Final 6 Weeks

We’re now entering the final six weeks of our 16-week Strength cycle.

This is where intensity rises. The foundation has been laid — now we build toward max-out efforts at the end of the cycle.

What to Expect

• Heavy primary lifts

• Sub-heavy and heavy accessory work

• Structural reinforcement of weak points

• Explosive efforts to maintain power output

Strength isn’t just about moving heavy weight.It’s about moving heavy weight with intent and control.

This is the business end of the cycle.

Stay consistent. Stay focused.Be ready for max week.

One Direction, Three Programs

March programming at Kracht Amsterdam shares one principle:

Turn intensity into structure. Turn effort into progress.

The Open tests you. This cycle develops you. Let’s build.