Strength Cycle: Week 7 Tips We’re in Week 7 of the strength cycle and entering the final phase. You should be starting to feel the payoff from the work you’ve put in over the last six weeks. On Wednesday, you will have the opportunity to build to a heavy snatch single if positions and movement quality are looking good. Heavy lifts are earned through consistency, confidence, and clean movement patterns. Reminder: If it doesn't look great, weight shouldn't be added. This week is about trusting the positions and staying composed under heavier loads.   Strength Tips: Stay patient off the floor: Strong positions early lead to confident lifts overhead. Commit to the turnover: Aggressive movement under the bar creates successful catches. Don’t chase misses: If positions or speed break down, bring the load down. Lift with confidence: Heavy attempts should still look smooth, controlled, and intentional. Gymnastics: Handstand Walks We’re wrapping up our handstand walk progression this week with a continued focus on control, balance, and confidence upside down. You should prioritize strong midline positions and smooth, controlled movement over simply chasing distance. For Level 2 athletes, this is a great week to step away from the wall and spend time practicing true handstand walking as an alternative to the programmed EMOM. It would be awesome to see some new handstand walkers this week!   Handstand Walk Coaching Tips: Stay stacked: Keep wrists, shoulders, hips, and heels aligned throughout the movement. Own the midline: Tight core positions create balance and control upside down. Move with control: Small hand placements and steady breathing lead to better success. Be willing to fall: Confidence upside down comes from spending time upside down.

CrossFit 40477 — Weekly Program 05.18 – 05.24

Week 7 — Freedom (RX) Level

CrossFit

Monday 05.18 — Half Murph (Retest)

Strength: No Strength or Gymnastics

800m Run
—into—
10 Rounds:
5 Strict Pull Ups (or 1 Rope Climb)
10 Push Ups
15 Air Squats
—into—
800m Run

Scored by Time

Tuesday 05.19 — Annie Oakley

Strength: Gymnastics: Handstand Walk

40-30-20-10
Box Jumps (20)
50ft Handstand Walk (or 4 Wall Walks) after each set

Scored by Time

Wednesday 05.20 — Will Rogers

Strength: Heavy Snatch Single | Work to 85% OR RPE 8-9 | *If form looks good, build to 1RM

27-21-15-9
Calorie Air Bike
Dumbbell Snatch (50/35)
—rest till 12:00—
21-15-9
Calorie Air Bike
Dumbbell Snatch (50/35)
(Women's Cal: 22-16-12-8)

Scored by Time each set · KG conv: 22.5/15

Thursday 05.21 — Gene Autrey

Strength: Every 1:30 x 6 sets | 2 Back Squats @ 65% OR RPE 6 | *fast out of the hole!

15:00 AMRAP
50/40 Calorie Row
50 Air Squats

Scored by Rounds + Reps

Friday 05.22 — Bass Reeves

Strength: Power Clean + Jerk | Build to 80–85% OR RPE 8-9 | Complete 3 singles at that weight

3 Rounds: 50 DU + 5 C&J (115/75)
3 Rounds: 50 DU + 5 C&J (135/95)
3 Rounds: 50 DU + 5 C&J (155/105)

Scored by Time · KG conv: 52.5/35, 60/42.5, 70/47.5

Saturday 05.23 — Wild Bill Hickok

Strength: Mini Pump — Upper Pull | 3-4 sets: 8 Weighted Chin Ups + 10 Double DB Bent Over Row + 12 Reverse Grip Lat Pulldown + 10 Alt DB Curls (each) — all @ RPE 8/10. Rest 2:00-3:00

Teams of 2 · 8 sets (each / 1:1)
200m Run
15 Toes to Bar

Scored by Total Time

Cool Down / Optional Accessory

Monday: CD: 3-5 min easy cardio, then 2 sets: 1:00 Alternating Calf Stretch + 1:00 Bench Stretch for Lats + 1:00 Chest Stretch | Acc: 2-3 sets: 15 Overhead Plate Sit Ups + :30-60s Chinese Plank + 15 KB Side Bends (each) + 15 Pulse Ups. Rest 2:00 between sets

Tuesday: CD: 3-5 min easy cardio, then 2 sets: 1:00 Wall Jefferson Curl + 1:00 Scorpion Stretch | Acc: Accumulate 3:00 Front Rack Sandbag Hold @ RPE 7-8. Rest as needed. 10:00 time cap.

Wednesday: CD: 3-5 min easy cardio, then 2 sets: 1:00 Bench Stretch for Lats + 1:00 Foam Roller Angels | Acc: 4 sets: 8 Alt DB Bench Press (each) @ RPE 8/10 + 15 Resistance Band Chest Fly High-to-Low @ RPE 8/10. Rest 1:00 between sets

Thursday: CD: 3-5 min easy cardio, then 2 sets: 1:00 Barbell Forearm Stretch + 1:00 Toe Touch Stretch + 1:00 Rig QL Stretch | Acc: 3-4 sets: 8 DB Bulgarian Split Squat (each) @ RPE 8/10 + 10 3-Way Calf Raises (each way) @ RPE 8/10. Rest 1:00 between sets

Friday: CD: 3-5 min easy cardio, then 2 sets: 1:00 Lacrosse Ball Foot Smash + 1:00 Forearm Smash | Acc: 3 sets: 8 Seated DB Shoulder Press + 10 Diamond Push Ups + 10 Plate Front Raise + 10 Seated Alt DB Hammer Curl (each) — all @ RPE 8/10. Rest 1:00

Gymnastics — Week 4

Tuesday: HSPU

• Strict Primer: 3 Rounds — 16s Thumb Touching HS Hold, 8x No Monies w/16s Hold, 3x Strict Pike HSPU w/5s Pause
• Deficit Strict Wall Facing HSPU % Work: 3 x 5 @ 80–90% of highest rep from Week 1, rest 3 min
• Kipping Primer: 3 Rounds — 1x Eccentric Strict HSPU, 9s Head Stand, 1x Kip Back to Top w/9s Hold
• Kipping HSPU % Work: 3 x sets @ 80–90%, 3 min rest between sets
• Accessories: 3 Rounds — 6s/16s Single Arm Pike HS Hold, 16x Lateral Plate Climbers, 16/16m OH + Front Rack Carry (36/28KG)

Thursday: Toes-to-Bar

• Strict Primer: 3 Rounds — 7x Scap Pull-Ups, 7s Hollow Hang, 1x Ball Up w/7s Hold, 7s Hollow Hang, 7x Jefferson Curls
• Strict TTB % Work: 3 x 1 Tempo @ 70–80% of Slowest Rep — as slow as possible, rest 3 min
• Kipping Primer: 2x Beat Swings, 1x Kipping TTT progressions (Hip → Sternum → Eye → Bar)
• Kipping TTB % Work: 3 x sets @ 70–80% of Max Effort from Week 1, rest 3 min
• Accessories: 3 Rounds — 14x Hollow Rocks, 14x V-Ups, 14x Hollow Rocks, rest 1 min

Weightlifting (Clean)

• Tall Clean: 4 x 2 — 55%, 57.5%, 60%, 60% 1RMC
• Hang High Pull + LH Squat Clean: 3 x (2+1) — 70%, 80%, 85% 1RMC
• 3-Position Squat Clean: 3 x 1 — 75%, 80%, 82.5% 1RMC
• Squat Clean: 3 x 3 — 80%, 85%, 90% 1RMC
• EMOM 10: 2 Front Squats + 4 Back Squats: 5 x 2 / 5 x 4 — 85%–97.5% 1RMC
• EMOM 10: 2 Tempo Floating Clean Pull (x331) + 4 Deadlifts: 5 x 2 / 5 x 4 — 110%–120% 1RMC

Strength Class

Monday

• Back Squat — 4x4 @ 75% 1RM: Back Squat 4-4-4-4, using heaviest weight per set
• 3 RFQ: DB Farmers Hold Step Ups + Deadlift Fulls: 3 rounds: 5 DB Farmers Hold Step Ups + 8 Deadlift Fulls, pick load. Rest 1:30
• 3 RFQ: Bulgarian Split Squats + Nordic Hamstring Curls: 3 rounds: 14 Bulgarian Split Squats + 5 Nordic Hamstring Curls. Rest 1:30
• E1M for 6 min: Core: 12 Weighted Sit-ups + Copenhagen Plank + 10 V-ups

Wednesday

• Deadlift — 4x4 @ 75% 1RM: Deadlift 4-4-4-4, using heaviest weight per set
• 3 RFQ: Romanian Deadlifts + Push Press: 3 rounds: 7 RDL @ 60% 1RM + 5 Push Press, pick load. Rest 1:30
• 3 RFQ: Single Leg KB RDL + Strict Pull-ups: 3 rounds: 16 Single Leg KB RDL + 5 Strict Pull-ups
• E1M for 7 min: Core: 10 GHD Sit-ups + L-Sit Hold + Pallof Press + 10 Hollow Rocks

Saturday

• Strict Press — 4x4 @ 75% 1RM: Strict Press 4-4-4-4, using heaviest weight per set
• 3 RFQ: Push Press + Strict Pull-ups: 3 rounds: 5 Push Press + 6 Strict Pull-ups
• 3 RFQ: DB Lateral Raises + Face Pulls: 3 rounds: 10 DB Lateral Raises + 15 Face Pulls
• Pump Finisher — 3 RFQ: 3 rounds: 5 Close Grip Bench Press + 5 Barbell Rows, pick load. Rest 1:30

All details/videos on BTWB.

CrossFit 40477 — Weekly Program 05.11 – 05.17

 

Strength Cycle: Week 6 Tips We’re in Week 6 of our 8-week strength cycle and continuing through Phase 3. The loads continue to climb, but the expectation stays the same: quality movement, strong positions, and consistent execution.You should be starting to realize you can move heavier weight with confidence and composure. This week is about controlling the reps, not forcing them. Heavy exposure is earned through consistency and good movement.   Strength Tips: Stay disciplined: Heavy weight should not change mechanics or tempo. Own the positions: Strong receiving positions and clean movement come first. Move with confidence: Commit to the lift and stay aggressive through the finish. Scale with purpose: If positions break down, lower the load and reinforce quality reps. Gymnastics: Rope Climbs We’re in Week 6 of our 8-week gymnastics cycle, alternating between handstand walks and rope climbs. This week brings us back to the rope with a focus on efficient footwork, controlled pulling, and repeatable climbs under fatigue. The goal across all levels is the same: build strong mechanics and move efficiently on the rope.   Rope ClimbTips: Lock in the feet: A strong foot lock is the foundation of every good climb. Use the legs: Stand tall and let the legs drive the movement. Stay efficient: Smooth, controlled reps beat rushed effort every time. Control the descent: Fast hands and efficient movement down the rope save grip and energy. Don’t have climbing ropes? No problem! There’s an alternative option programmed.

CrossFit

Monday 05.11 — Profiterole

Strength: No Strength or Gymnastics

25:00 AMRAP
1 Mile Run
Max Rounds of "Cindy"
5 Pull Ups
10 Push Ups
15 Air Squats

Scored by Rounds + Reps

Tuesday 05.12 — Mille-Feuille

Strength: Every 2:00 x 5 sets | 3 Clean Deadlifts @ 90–95% (1RM Clean or RPE 9)

Every 5:00 (5 sets)
25/20 Calorie Row
25/20 Calorie Air Bike

Scored by Time each set

Wednesday 05.13 — Tarte Tatin

Strength: Every 1:00 x 5 sets: 3 Power Snatch @ 70% (RPE 6-7) | then Every :30 x 10 sets: 1 Power Snatch @ 75–80% (RPE 8)

30 Toes to Bar
30 Overhead Squats (75/55)
30 Burpee Over Bar
—Rest 1:00—
30 Burpee Over Bar
30 Overhead Squats (75/55)
30 Toes to Bar

Scored by Total Time · KG conv: 35/25

Thursday 05.14 — Saint-Honoré

Strength: Gymnastics: Rope Climbs (see Specialty section)

4 Rounds
400m Run
20 Box Jumps (24/20)
100ft Bodyweight Walking Lunge

Scored by Time

Friday 05.15 — Clafoutis

Strength: Every 2:00 x 6 sets | 2 Squat Cleans (singles) @ 78–80% (RPE 8)

10 Rounds
15 Wall Balls (20/14)
3 Wall Walks

Scored by Time · KG conv: 9/6

Saturday 05.16 — Pain au Chocolat

Strength: Mini Pump — Core | 3 sets: 20 Stick Sit Ups + 30 Heel Taps (each) + 30 GHD Russian Twist (each)

Teams of 2 · 8 sets
2:00 AMRAP
15/12 Calorie Air Bike (each/same time)
Max Sandbag Cleans over Box (48") (150/100)
—rest 1:00 between sets—
(Sub Power Cleans 185/125 if needed)

Scored by Total Cleans · KG conv: 70/45 SB, 85/57.5 PC

Sunday 05.17 — Palmier

OPTION 1 — WORKOUT
5 Rounds
100ft Farmers Carry (70s/50s)
50ft Handstand Walk (or 4 Wall Walks)
KG conv: 32.5/22.5

OPTION 2 — RECOVERY
15 Min Bike (Zone 2)
15 Min Incline Walk (or Slow Jog)
15 Min Row
Mobility: 2-3 Rounds of 12 Scap Push Ups, 12 Wall Slides, 15 Banded External Rotations, 1:00 Child's Pose w/Reach (per side)

Scored by Time (Option 1)

Cool Down / Optional Accessory

Monday: CD: 3-5 min easy cardio, then 2 sets: 1:00 Quad Foam Roll + 1:00 Couch Stretch | Acc: 3 sets: 5 Tempo Push-Ups, 10 Hanging Leg Raises, 1:00 Side Plank (each side)

Tuesday: CD: 3-5 min easy cardio, then 1:00 Seated QL Stretch (each side) + 1:00 Seated External Rotations (each side) | Acc: 3-4 sets: 12 Incline DB Hammer Curls @ RPE 8 + 12 Barbell Skull Crushers @ RPE 8

Wednesday: CD: 3-5 min easy cardio, then 2 sets: 1:00 Adductor Smash (each) + 1:00 Frog Stretch + 1:00 Banded Quadruped Rotations (each) | Acc: 3-4 sets: 12 Goblet Spanish Squat @ RPE 8 + 12 Single Leg Weighted Hip Thrust (each) @ RPE 8

Thursday: CD: 3-5 min easy cardio, then 2 sets: 1:00 Shoo the Cat + 1:00 Posterior Shoulder Smash | Acc: Tabata (8 sets/4:00): 20s Max Banded Bicep Curls / 10s rest — rest 2:00 — Tabata (8 sets/4:00): 20s Max Banded Tricep Extensions / 10s rest

Friday: CD: 3-5 min easy cardio, then 2 sets: 1:00 Toe Elevated Calf Stretch + 1:00 Foam Roller Angels | Acc: 3-4 sets: 12 GHD Hip Extension (or 15 Supermans) + 15 Russian KB Swings @ RPE 7

Gymnastics — Week 3

Tuesday: Strict HSPU & Kipping HSPU

• Strict Primer: 3 Rounds — Thumb Touching HS Hold, No Monies, Strict Pike HSPU w/ Pause
• Deficit Strict Wall Facing HSPU % Work: 5 x 5 @ 70–80% of Week 1 max
• Kipping Primer: 3 Rounds — Eccentric Strict HSPU to Head Stand, Kip Back to Top
• Kipping HSPU % Work: 3 x sets @ 70–80%, 3 min rest between sets
• Accessories: Single Arm Pike HS Hold, Lateral Plate Climbers, Overhead Carry

Thursday: Strict T2B & Kipping T2B

• Strict Primer: 3 Rounds — Scap Pull-Ups, Hollow Hang, Ball Up Hold, Hanging Strict Leg Raise
• Strict Toes To Bar % Work: 3 x 1 Tempo @ 70–80% of slowest Rep from Week 1
• Kipping Primer: 3 x Kipping Toes to Target, Kicking to Target
• Kipping TTB % Work: 3 x sets @ 70–80%, 3 min rest between sets
• Accessories: Hollow Rocks, Tuck Hollow Rocks, Tick Tocks

Weightlifting

• Low Hang High Pull + High Pull: 3 x (2+1) — 70%, 80%, 85% 1RMS
• Tall Snatch: 4 x 2 — 57.5%, 60%, 62.5%, 65% 1RMS
• HH Power Snatch + HH Squat Snatch + LH Squat Snatch: 3 x (1+1+1) — 75%, 80%, 85%, 87.5% 1RMS
• Squat Snatch: 4 x 4-3-2-1 — 70%, 75%, 80%, 85% 1RMS
• EMOM 10: 3 Tempo OHS (1133) + 6 Spanish Squats: 5 x 3 / 5 x 6 — 77.5%–95% 1RMS · 16/12 KB
• EMOM 10: 3 Tempo Floating Snatch (x331) + 6 Deadlifts: 6 x 3 / 6 x 6 — 100%–120% 1RM Snatch

Hi everyone,

Time for the Committed Club – 3-Month Challenge Recap (February to April 2026)! 💪
Over the past three months, you’ve shown up, put in the work, and proved one thing: consistency is key.

How we ranked it

For the challenge, we use your bookings from February, March, and April and calculate your points like this:

Points = average number of bookings across Feb + Mar + Apr

Based on your points, you’ll be assigned to a category:

1. Committed Starter → 9.0–9.9 points
2. Consistency Builder → 10.0–13.9 points
3. Solid Regular → 14.0–14.9 points
4. High Frequency → 15.0–19.9 points
5. Peak Consistency → 20.0–23.9 points
6. Elite Commitment → 24.0+ points

Fairness rule (Performance / Unlimited)

To keep things fair, the following applies:
Performance (Unlimited) members are only ranked in categories 3–6
(Solid Regular, High Frequency, Peak Consistency, Elite Commitment).
This helps ensure the challenge stays comparable across different membership types.

Please scroll to end to see the full ranking - without membership considerations.

What this is really about

If we could, we’d reward every single one of you. Please see this challenge as a small extra motivation and a fun incentive to keep showing up regularly.
Because if there’s one real success factor in training, it’s consistency.

Based on your points, everyone was assigned to a category — and we crowned the Top 3 in each one.

Winners (Top 3 per category)

Committed Starter (9.0–9.9 points) – €5 voucher

1. Sabine O. — 10 | 8 | 11 → 9,67
2. Jule B. — 11 | 10 | 8 → 9,67
3. Roman S. — 12 | 13 | 4 → 9,67

Consistency Builder (10.0–13.9 points) – €5 voucher

1. Ernest D. — 12 | 14 | 14 → 13,33
2. Andrea T. — 13 | 15 | 12 → 13,33
3. Christina B. — 11 | 14 | 13 → 12,67

Solid Regular (14.0–14.9 points) – €10 voucher

1. Christian M. — 16 | 10 | 18 → 14,67
2. Antonia M. — 12 | 20 | 12 → 14,67
3. Skylar V. — 19 | 18 | 7 → 14,67

High Frequency (15.0–19.9 points) – €10 voucher

1. Jahson A. — 0 | 31 | 28 → 19,67
2. Aljona P. — 16 | 20 | 23 → 19,67
3. Jonathan K. — 21 | 17 | 21 → 19,67
4. Jasmin K.  — 21 | 26 | 12 → 19,67

Peak Consistency (20.0–23.9 points) – €15 voucher

1. Julia S. — 27 | 27 | 15 → 23,00
2. Sascha G. — 19 | 25 | 24 → 22,67
3. Alona S. — 22 | 23 | 23 → 22,67

Elite Commitment (24.0+ points) – €15 voucher

1. Carina B. — 30 | 34 | 26 → 30,00
2. Sophia H. — 29 | 29 | 28 → 28,67
3. Vítor G. — 24 | 33 | 24 → 27,00

Huge congratulations to all winners! 🎉
And a big shout-out to everyone who stayed consistent over the last three months!

If you are one of the winners and would like to redeem your voucher, please email team@crossfit40477.de

See you in the gym! 🚀

Best,
Your CrossFit 40477 Team

*Vouchers can be redeemed for memberships upon request.

April 2026 Committed Club

Committed Starter (9 bookings)

Alin D. 9 | Andrea D. 9 | Andreas P. 9 | Burkhard L. 9 | Camila M. 9 | Carina S. 9 | Christian D. 9 | Daniela G. 9 | Elena S. 9 | Jennifer S. 9 | Joao S. 9 | Jordan C. 9 | Joseph R. 9 | Julien D. 9 | Kevin E. 9 | Li Z. 9 | Madeleine G. 9 | Marcel W. 9 | Marta R. 9 | Matthias P. 9 | Michael P. 9 | Nicholas M. 9 | Pieter B. 9 | Robby F. 9 | Roy P. 9 | Sonja K. 9 | Tetiana S. 9 | Verena R. 9 | Yeter F. 9

Consistency Builder (10–13 bookings)

Annika F. 13 | Christina B. 13 | Lisa K. 13 | Lyaysan I. 13 | Marcel L. 13 | Stefanie W. 13 | Andrea T. 12 | Antonia M. 12 | Arun K. 12 | Daniela L. 12 | Jan H. 12 | Jasmin G. 12 | Jasmin K. 12 | Lishir I. 12 | Pascal P. 12 | Ricardo F. 12 | Christina S. 11 | Christopher K. 11 | Justus D. 11 | Kai U. 11 | Patric G. 11 | Philip D. 11 | Roman A. 11 | Sabine O. 11 | Simon T. 11 | Alexandra M. 10 | Amir K. 10 | Anika L. 10 | Anna H. 10 | Constanze O. 10 | Gözde K. 10 | Henrik H. 10 | Leonie W. 10 | Lisa S. 10 | Lorenzo C. 10 | Marc S. 10 | Marlen P. 10 | Nadine D. 10 | Nina V. 10 | Philipp A. 10 | Stefanie Z. 10 | Viktor K. 10 | Volker D. 10 | William T. 10

Solid Regular (14 bookings)

Amr A. 14 | Angy R. 14 | Carmen V. 14 | Christian B. 14 | Ernest D. 14 | Lars H. 14 | Reinhard O. 14 | Thomas G. 14 | Valentina O. 14

High Frequency (15–20 bookings)

Aileen R. 19 | Lydia B. 19 | Ricardo Z. 19 | Tristan W. 19 | Yuliia S. 19 | Christian M. 18 | Isehldinn S. 18 | Thomas D. 18 | Carina F. 17 | Claudius T. 17 | Florin A. 17 | Lasse T. 17 | Marcel L. 17 | Matthias T. 17 | Penny T. 17 | Elena R. 16 | Malte U. 16 | Maria D. 16 | Max Z. 16 | Mike D. 16 | Vasiliki V. 16 | Alexander B. 15 | Benedikt J. 15 | Claudio G. 15 | Daniel M. 15 | Julia D. 15 | Julia S. 15 | Leon J. 15 | Pia H. 15

Elite Commitment (21+ bookings)

Gerardo I. 31 | Christine R. 28 | Enrico T. 28 | Jahson A. 28 | Sophia H. 28 | Carina B. 26 | Julia B. 24 | Lothain B. 24 | Niklas W. 24 | Sascha G. 24 | Vítor G. 24 | Aljona P. 23 | Alona S. 23 | Anastasia T. 23 | Carsten C. 22 | Diogo L. 22 | Isabelle K. 21 | Jonathan K. 21 | Paula W. 21 | Ran D. 21

Appendix: 3-Month Average (No Membership Considered)