CrossFit 40477

Schwerinstraße 17, Düsseldorf 40477, Deutschland


Program 7.22.24 - 7.28.24

CrossFit 40477 19. Juli 2024 um 12:43

Hi Team,

next week, the programming is based on the limited equipment variant. From Monday to Friday, we have also made adjustments for the outdoor sessions:

Monday - Summer Olympics

WOD: Limited Equipment Option

  • 42 Burpees
  • 300m Run
  • 30 Burpees
  • 300m Run
  • 18 Burpees
  • 300m Run

CORE: 5 Rounds

  • 1:00 Front Plank
  • 0:30 Side Plank (Left)
  • 0:30 Side Plank (Right)
  • 0:30 Back Plank

Tuesday - Olympic Medalists

WOD: Limited Equipment Option

  • 10-20-30-40 Jumping Air Squats
  • 40-30-20-10 V-Ups / Situps
  • 200m Run after each round


Spend 15-20 minutes on a mobility routine of your choice

Wednesday - Paris, France

WOD: Limited Equipment Option

12 Rounds

  • 15m Walking Lunges
  • 6x15m Shuttle Run (each shuttle run rep is 7.5m down + 7.5m back)


The Hotel Room: 20 Rounds for Time

  • 5 Push-ups
  • 5 Air Squats
  • 5 Sit-ups

Thursday - Stade de France

WOD: Freedom (RX’d)

5 Sets

  • 20 V-Ups
  • 20 Shoulder Taps
  • 15m Burpee Broad Jumps

Rest 1:00 after each set

Friday - XXXIII Olympiad Freedom (RX’d)


  • 8 Rounds for Time
  • Run 400m
  • Rest 90 seconds

PUMP: 5 Rounds for Time (5RFT)

  • 10 Banded Bent Over Row
  • 10 Push Ups


Over the next nine weeks, we will follow a modified Wendler 5-3-1 cycle to boost power in our deadlifts and back squats. In the first week, we will determine our “Heavy Single” and use 90% of that weight as our base for each session. Each session begins with 10 reps to activate the leg muscles.

Example: If your heavy single in the back squat is 90 kg, your training weight will be 81 kg (90%). All percentages each week will be based on 81 kg, not 90 kg. We will repeat this cycle twice. In the second round, add 5 kg to the 90% of your heavy single. So, if 81 kg was your working weight, you will use 86 kg as the base for the percentages.

For Olympic lifting, we are introducing “Squats By Dre.” These sessions will focus on power and volume in the Power Snatch and Power Clean and Jerk, with athletes working through moderate-heavy sets. Start with 6x6 (weeks 1 and 2) to establish a consistent starting weight through single repetitions, NO touch-and-go! Increase the barbell weight by 2-5 kg total for each Olympic session, adding weight only if proficient movement is demonstrated across sets. As sets progress, reps will decrease, and athletes should note the reduced time for each set.

Athletes missing a week should take 5% off their lifts to stay comfortable and work with the class. If they miss their heavy single, they should do that before continuing with the progression, subtracting 5% as mentioned.


See you under the bridge 😊


Box News - Classes & FAQs - Please read

CrossFit 40477 19. Juli 2024 um 10:23

Liebe Community, [English below]

hier kommt das Update zu den Outdoor-Klassen der kommenden Woche sowie die Antworten auf einige häufig gestellte Fragen der letzten Wochen.


  • Early Bird (7 Uhr): Diese Kurse finden statt, wenn sich mindestens 5 Personen 10 Stunden vorher angemeldet haben.
  • Alle anderen Klassen: Diese Kurse finden statt, wenn sich mindestens 5 Personen 2 Stunden vorher angemeldet haben.


  • Treffpunkt: Basketballplatz unter der Theodor-Heuss-Brücke in Golzheim (Rheinpark)
  • Mitbringen: Sportsachen passend zur Witterung, ggf. Handtuch, etwas zu Trinken.
  • Schlechtes Wetter? Kein Problem. Unter der Brücke sind wir vor Regenschauern geschützt. 😊

Da wir am Freitag, den 26.6., die Halle wieder einsatzbereit für den Trainingsbetrieb machen müssen, findet an diesem Tag nur ein Outdoor-Kurs statt. Ab Samstag, dem 27.7., findet das Training wieder in der Halle mit regulärem Kursbetrieb statt.


  • Re-Opening Party: Einige von euch haben sich nach der Re-Opening Party erkundigt. Wir sind noch dabei, einen geeigneten Termin zu finden. Der 3.8. steht im Raum – ob dieser Termin machbar ist, entscheidet sich kommende Woche. Watch out.
  • Preise Mitgliedschaften: Für alle bestehenden Mitglieder ändert sich nichts. Ihr könnt weiterhin in den bestehenden Tarifen up- oder downgraden. Dazu benötigen wir bitte eine Mail von euch.


Wir freuen uns darauf, euch nach intensiven und arbeitsreichen Wochen bald das Ergebnis unserer Renovierungsarbeiten zu zeigen. Einige Kleinigkeiten mussten wir verschieben – aber das ist, um mit den Worten von Coach Kai zu sprechen, „Schmuck am Nachthemd“ und wird den Trainingsbetrieb nicht beeinträchtigen.

Ein herzliches Dankeschön an unser Team und an euch – die Community! Ohne euch wäre das alles nicht möglich.

Liebe Grüße von Bob und Bobby, den Baumeistern 😉 Aka Kai & Vanessa


Dear Community,

Here is the update on the outdoor classes for next week, along with answers to some frequently asked questions from the past weeks.


  • Early Bird (7 AM): These classes will take place if at least 5 people sign up 10 hours in advance.
  • All other classes: These classes will take place if at least 5 people sign up 2 hours in advance.


  • Meeting Point: Basketball court under the Theodor-Heuss Bridge in Golzheim (Rheinpark)
  • Bring: Weather-appropriate sportswear, possibly a towel, and something to drink.
  • Bad weather? No problem. We are protected from rain showers under the bridge. 😊

Since we need to get the hall ready for training on Friday, 26.6., only one outdoor class will take place on that day. Starting from Saturday, 27.7., training will resume in the hall with the regular course schedule.


  • Re-Opening Party: Some of you have asked about the re-opening party. We are currently working on finding a suitable date. August 3rd is under consideration – whether this date is feasible will be decided next week. Watch out.
  • Membership Prices: Nothing will change for existing members. You can still upgrade or downgrade within your current plans. Please send us an email for any changes.


We look forward to showing you the results of our renovation work after these intense and busy weeks. Some minor details had to be postponed – but as Coach Kai would say, it’s just “icing on the cake” and will not affect the training.

A big thank you to our team and to you – the community! Without you, none of this would be possible.

Best regards from Bob and Bobby, the Builders 😉 Aka Kai & Vanessa


Class Program 15-21 July - Update renovation

CrossFit 40477 14. Juli 2024 um 09:27

Dear Community,

We're halfway through our renovation work, and we want to take this opportunity to thank all the helping hands from our team and community!

We are on schedule – starting July 22nd, our supplier Eleiko will begin installing the flooring. During the week of July 22nd (Monday to Friday), we will be offering outdoor classes as previously announced, since the hall will be entirely closed for Eleiko's work (no classes, no Open Gym).

Details about the classes can be found in RESAWOD – we will also send you additional information separately. Depending on the progress, we might be able to offer classes as early as Friday evening (July 26th). We will make this decision on short notice.

Here are the program details for the upcoming week – as always, we will post the updated versions on Instagram.

  • Monday: We'll begin with a fast 3-round workout followed by a chipper to finish off.
  • Tuesday: The workout will include box jumps, sit-ups, and biking for a max-calorie effort.
  • Wednesday: The focus is on high-intensity snatch and running sets.
  • Thursday: We'll tackle lunges and cleans, all with a wall ball.
  • Friday: Dedicated to an upper-body workout with a cardio component.
  • Saturday: Team workout will be challenging, focusing on the legs and overall endurance.

    Enjoy your Sunday! See you tomorrow!


    Schwerinstraße 17, Düsseldorf 40477, Deutschland
    +49 174 1517129
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