Dear Community,
Please find your weekly preview below:
CrossFit Classes
Strength Cycle: Week 2 Tips
We are going into week 2 of the strength
cycle. We’re building on the foundation from last week by continuing to slow
things down and master every position. This phase is about control,
consistency, and reinforcing mechanics so they hold when the weights climb
later in the cycle. h. Control every inch
of the lift.
- Stay within range: Honor the prescribed RPEs and
percentages.
- Chase consistency: Every rep should look the
same, start to finish.
- Feel the positions: Pauses aren’t rest. They’re
where strength is built.
- Don’t get greedy: Better movement beats heavier
weight, every time.
Gymnastics: Rope Climbs
We’re in Week 2 of our 8-week gymnastics
cycle, alternating between handstand walks and rope climbs with one dedicated
skill session each week. This week, the focus shifts to rope climbs by dialing
in footwork, efficiency, and control. No matter the level, the goal is to move
with confidence and build consistency on the rope.
WHAT'S NEW (Beyond the Whiteboard)
New Track Names: We changed a few track
names to make things simpler:
- Mayhem Affiliate ➡️ Mayhem Gym
- Mayhem Endurance ➡️ HYROX
- Burgener Strength ➡️ Olympic Lifting
Specialty Classes
Weightlifting Advanced (Foundation is adjusted):
SNATCH
Technique 1: High Hang Shrug + Low Hang Shrug
3x2+1 @ 60%, 65%, 67.5% 1RMS
Technique 2: Tall Snatch
3x3 @ 57.5%, 60%, 62.5% 1RMS
Technique 3: Segment High Pull + Hang SS
4x2+1 @ 70%, 75%, 80%, 85% 1RMS
Technique 4: Squat Snatch
4-3-2 @ 82.5%, 82.5%, 85%, 87.5%
Strength 1:
EMOM12:
1) 3 Tempo Floating Snatch First Pull (x331)
2) 6 Deadlifts
Volume: 6x3, 6x6
Intensity: 100%–120% 1RMS for both lifts
Strength 2:
EMOM5:
5 SG Bent Over Row
Volume: 5x5
Intensity: 60%–70% 1RMS
Gymnastics Classes:
Tuesday (Handstand) - week 4
Warm-up: Line Drills +
3 rounds of:
20 wrist rolls / 10/10 sec one arm pike position hold / 1 box around the world (scale to feet on floor)
Skill 1: Handstand Push-Up
10 sets of: 1–3 wall facing handstand push-ups
*with a 5–7 sec controlled eccentric
Skill 2: Headstand Pike Progression
Complete 50 headstand pike progressions
*Every time you break: do 10 V-ups.
Accessory: Lat Accessory
3 rounds of:
12 barbell rows, medium-heavy
10 banded straight arm lat pull downs with 3 sec eccentric
Thursday (Pull) - week 4 - Focus: Bar Muscle Up
Warm-up - Line Drills +
Complete 3 Rounds:
- 10 Scap Pull-Ups
- 5–10 V-Ups
- 8–10 Light DB Bicep Curls
Skill 1: Pullover + Reverse Down Pullover
6 sets of 1 rep
Skill 2: Jumping Bar Muscle-Up
4 sets of 3 -> 5 sec hold in support each rep
Skill 3: Beat Through
10 reps for quality
Skill 4: Hips to Bar
10 reps for quality
Strength Accessories
3 rounds:
- 20 Banded Lat Pushdowns in Hollow
- 3–5 Strict Pull-Ups / Chest-to-Bar
- 10 Maltese Presses
- 8–10 Box Dips
Scale Pull-Ups to toe spot if needed.
Strength Classes:
DAY 1 – LOWER BODY
Main Lift: Back Squats: 5x5 @ 70%
Superset 1:
3 rounds: DB Split Squat Pulses with Front Foot Elevated x 12/12 & Split Stance RDL Single DB x 8/8
Superset 2
3 rounds: Double KB Front Rack Carry x 20 m & Barbell Hip Thrust x 10 reps
Core
EMOM 10
Odd minutes: 30 sec Hollow Body Hold
Even minutes: 10 KB Swings @ moderate weight
DAY 2 – UPPER BODY
Main Lift: Bench Press 4x6 @ 65%
Superset 1
3 rounds: Ring Rows x 10 reps & DB Lateral Raise x 12 reps
Superset 2:
3 rounds: Incline DB Press x 10 reps & Banded Reverse Fly x 15 reps
Finisher
Banded High Pulls x 20 reps
Banded Curls x 20 reps
Banded Triceps Extensions x 20 reps
Looking forward to the next week of training with you!
________________________________________________________
Details & Tracking (BTWB)
Details can be found in the Beyond the Whiteboard (BTWB) App. Don’t have access yet? Ask us. It is included in Performance and can be booked as an add-on for all other memberships (3 EUR / month).
What is BTWB?
BTWB (Beyond the Whiteboard) is a workout tracking and programming platform. It helps you log loads, times, reps, and PRs—so you can measure progress, make smarter training decisions, and stay consistent. You’ll also be able to see all our program tracks in one place (CrossFit, Gymnastics, Weightlifting, Strength, and Extra Weekly Fitness).
BTWB Website: https://beyondthewhiteboard.com
