CrossFit 40477

Monday – Shoulder Burner Intervals

• Movements: Strict HSPU → Air Bike → HSPU
• Stimulus/Focus: Push strength + high-heart-rate cycling; repeat upper-body fatigue under duress.
• Accessory Strength: Gymnastic pressing endurance.

Tuesday – Fast & Flowing Triplet

• Movements: Row calories → Toes-to-Bar → Box Jump Overs
• Stimulus/Focus: Steady aerobic pacing with core-to-engine turnover; smooth transitions.

Wednesday – Jump & Clean Density Work

• Movements: Double-Unders → Max Squat Cleans
• Stimulus/Focus: High-skill rope work into heavy barbell cycling under fatigue; repeatable power output.
• Accessory Strength: Squat clean pulling and leg drive stamina.

Thursday – Midline & Motor

• Movements: Short run → GHD Sit-Ups → Walking Lunges
• Stimulus/Focus: Aerobic flow with big midline demand and steady lower-body volume.

Friday – Classic Gas-Pedal Sprint

• Movements: Power Snatch + Burpee Over Bar (21-15-9)
• Stimulus/Focus: Fast, gritty, high-intensity conditioning with moderate barbell cycling.

Saturday – Surprise surprise

It will not be 12 Days of Christmas (we will do that on December, 24th) - but we will come up with another nice Team Workout :-)

Dear Community,

third Edition of our 24h Rowing Event is around the corner.

We will start the event on Friday, 19th Dec 14:00h and finish on Saturday, 20th Dec 14:00h.

In addition to two community boats, which are exclusively for our members, we are trying to fill another third boat with friends, acquaintances and partners. So if you have friends and acquaintances who would like to row, please invite them.

Hardfacts 24h Row

Beginning: Friday, 19th December - 14.00h

Ending: Saturday, 20th December - 14.00h

What do you have to do to take part in the event?

Enter your name and the duration of your rowing commitment in the following Google Sheet:

https://docs.google.com/spreadsheets/d/1--zkOCQpjmFTiI9llEDWjAytvUqXlBOT6IVurfnAo8o/edit?gid=355327295#gid=355327295

As last year, the minimum duration is 30 minutes, but can also be extended.

If you invite friends and acquaintances, enter their names in the 'Supporter Boat' and also your name so that we can trace the connection. :)

Who are we supporting with the event?

This year we will be supporting the work of the ProMädchen Mädchenhaus Düsseldorf e.V. and donating EUR 1 for every kilometer rowed by the three boats.

If you would like to make your own donation afterwards, you will have the opportunity to do so again this year. You will receive details shortly before the event.

If you have any questions about the event, please contact Kai.

Looking forward to see you on the Rower. 🚣🚣🚣

Monday

Strength: Front Squat (8-8-8-8)

• Heavy sets of 8 to build leg strength, bracing, and midline endurance.
• Focus: Consistent heavy effort across all sets; solid bottom-position control.

WOD: 2 x 10-min Stations

• Movements: Air bike → Hang power cleans → Air bike → Chest-to-bar pull-ups
• Stimulus: Big engine test with upper-body pulling fatigue. Grip & lungs on fire.
• Focus: Manage pace on the bike; smooth barbell cycling; steady C2B sets.

Tuesday

15-min AMRAP

• Movements: Wall walks, DB bench press, sit-ups
• Stimulus: Shoulder stamina + horizontal pressing strength with core fatigue.
• Focus: Quality wall walks, controlled bench reps, fast sit-ups.

Wednesday

Overhead Squat Ladder (For Time)

• Movements: Box jumps paired with decreasing OHS weights, reps increase each block.
• Stimulus: Explosive legs + stability under fatigue; mobility demand stays high.
• Focus: Stay efficient in OHS positions; maintain quick but steady box jump rhythm.

Thursday

Shuttle Run / Rower Sandwich

• Movements: Short shuttle intervals + long calorie row
• Stimulus: Aerobic grind with repeatable speed efforts.
• Focus: Settle into a sustainable row pace; strong posture during the runs.

Friday

Strength: Clean & Jerk (1-1-1-1-1)

• Heavy singles to sharpen power and barbell confidence.
• Focus: Technical precision under heavy load.

WOD: Power Clean + Double-Under Pyramid

• Movements: Climbing PC reps to a peak, back down, with DU rounds between.
• Stimulus: Moderate-heavy barbell cycling meets jump-rope breathing test.
• Focus: Smooth barbell mechanics; stay relaxed on the rope.

Saturday

5 Rounds for Time

• Movements: Air bike → DB lunges → short run → rope climb
• Stimulus: Steady conditioning with grip and midline demands.
• Focus: Strong legs on lunges, efficient rope climbs, stay moving.