CrossFit 40477

Hi CrossFit 40477 Crew,

here is your weekly preview for our CrossFit and Specialty classes next week:

1. CrossFit

Strength: We are currently in week 11 of this cycle: Week 11: POST-OPEN REBUILD --> Moderate lifting (78–82%)
Why: Final heavy exposures before retesting. 

Gymnastics: We are currently in week 5 of a 6 week cycle. Over the six weeks, training focused on developing the ring and bar muscle-up, along with strict pull-up strength for those working towards their first strict pull-up.

Next week’s workouts: It’s a strength + conditioning week with a big engine and shoulder bias. Back squat, shoulder press, and deadlift all hit doubles in the 78–82% range, and snatch cycling shows up in a power snatch + snatch balance complex. Conditioning swings between tight interval formats and longer grindy pieces—Emerald pairs squat cleans with HSPU, Forest Green is a nasty bike/KB/TTB triplet, Pistachio alternates row and run, and Turquoise stacks lunges with burpees over DB. The back half of the week adds high-skill overhead/rig work in Lime Green, a long partner carry–burpee box get-over piece in Spearmint, and a Sunday EMOM (Olive Green) that hammers core and TTB/ring work. Overall, expect accumulating fatigue in shoulders, midline, and posterior chain.

2. Specialty Classes: Gymnastics, Strength, Weightlifting

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

Dear CrossFit 40477 Community,

here is your weekly preview for next week’s program (03.09.26–03.15.26)! Expect a strong training week with structured strength work, spicy conditioning pieces, and focused skill development in Gymnastics and Weightlifting. Let’s build momentum and keep stacking progress—together.

This will also be the last CrossFit Open and Fitnessbundesliga Qualifier week: Swing by – not matter if you’re competing or not. Let’s have a community get together on March, 13 😊

CLASS PLAN 03.09.26 – 03.15.26

Monday (03.09) – “Ocean Drive”
Strength: Back Squat — Every 2:30 × 4 sets: 3 reps @ 72–75%
Workout: Every 8:00 (3 sets)

15/12 Cal Air Bike
15 Box Jump Overs (24/20)
30 Push-Ups
15 Box Jump Overs (24/20)
15/12 Cal Air Bike
Score: time for each set

Tuesday (03.10) – “Flamingo Park”
Strength: Clean & Jerk — Every 1:00 (10:00): 1 rep @ RPE 7
Workout: 8 Rounds

12 GHDs (or 15 V-Ups)
4 Deadlifts (225/155)
Score: time

Wednesday (03.11) – “Muscle Beach”
Strength: Shoulder Press — Every 2:30 × 4 sets: 3 reps @ 72–75%
Workout: 2:00 AMRAP (rest 1:00 between sets)

10 Overhead Squats (95/65)
50 Double Unders
Max Wall Walks or Handstand Walk
Continue until you accumulate 25 Wall Walks or 200 ft Handstand Walk
Score: total time

Thursday (03.12) – “Versace Mansion”
Strength: Deadlift — Every 2:30 × 4 sets: 3 reps @ 72–75%
Workout: 25–50–75
Calorie Row (women: 20–40–60)
5–15–25 × 50 ft Shuttle Runs
Score: time

Friday (03.13)
Gymnastics Focus: Ring Muscle-Ups / Strict Pull-Ups (details in Friday notes)
Workout Option 1: Open Workout 26.3 (Friday night - starting 4pm)
Workout Option 2 – “Lincoln Road Mall” — 10:00 AMRAP
5–10–15–20–25 Toes-to-Bar
After each set: 10 Push Press (95/65)
Score: rounds + reps

Saturday (03.14) – “Fontainebleau” (Teams of 2)
4 sets (each / 1:1) — 3:00 AMRAP

25/20 Cal Air Bike
15 Power Cleans (95/65)
Max Burpee Over Bar
Score: total burpees

Gymnastics Classes

Tuesday – Pressing Day (Handstand)

Warm-up
A) Line Drills
B) 3 Rounds (not for time)

10 Scapular Pulls
10 Medball Jack Knives
20s Frog Stand

Skill 1: Wide (Japanese) Handstand Hold
Accumulate 90s total in a Japanese handstand (strong lockout, quality base).
Make a note of hand width for consistency/progression.
Choose today:

120s accumulation, or

60s accumulation with wider hands than last time
(Wall-assisted allowed for elbow/shoulder/position stability.)

Skill 2: Handstand Push-up Tri-set (3 sets)
Wall Facing Eccentric HSPU + Parallette Push-ups + Virtuous Headstand
Choose one option:

Option 1: 1 wall-facing negative HSPU (8–10s) + 10 Parallette Push-ups + 15s freestanding virtuous headstand hold
Option 2: 1 wall-facing negative HSPU (5–8s) + 7 Parallette Push-ups + 10s freestanding virtuous headstand hold
Option 3: 1 heels-to-wall negative HSPU (best controlled) + 5 Parallette Push-ups + 10s tucked headstand hold

Conditioning (repeat session: aim for longer sets, quality first)
Accumulate 2:00 each:
Hollow Hold (every break: 10 banded bicep curls)
Arch Hold (every break: 10 banded tricep extensions)

Thursday – Pulling Day (Lat Compression & Hollow)

Warm-up
A) Line Drills
B) 3 Rounds (not for time)

10 Alternating K Kicks
15 Banded No Monies
20 Scapular Push-ups

Skill 1: Ball-Up
Choose one option:

Option 1: 5 sets × 3 reps (5s controlled eccentric return)
Option 2: 5 sets × 2 reps (2–3s controlled eccentric return)
Option 3: Reduced angle ball-up — 5 sets × 5 reps (as controlled as possible)

Skill 2: Chin-over-Bar Hold → Beat Swings (3 sets)
Focus: active shoulder, ribs down, eyes forward, quality grip and shapes.
Choose one option:

Option 1: 40s hold → 20 beat swings
Option 2: 25s hold → 10 beat swings
Option 3: 15s hold → 5 beat swings

Conditioning
5 rounds:

20 Seated V-Compressions
10 Arch Rocks
5 Candlestick Roll Burpees
Rest 90s

Then 4 rounds:

8 Toes to Rings
8 Diamond Push-ups

Weightlifting

15 Minutes for
AMRAP 5
5 AirSquats
5 Ski Jumps
5 Box Jumps

-Into-

10 Minutes of own Warmup Routine

Tall Clean
3x2
67.5%, 70%, 72.5% 1RMC

3-Position High Pull
3x1
90%, 95.5%, 97.% 1RMC

3-Position Squat Clean
3x1
85%, 90%, 92.5% 1RMC

Squat Clean Singles
4x2-2-1-1
92.5%, 95%, 97.5%, 97.5% 1RMC

EMOM8:

2 Front Squats
4 Back Squats
4x2, 4x4
95%, 97.5%, 100%, 105% 1RMC

EMOM10

2 Tempo Floating Clean First Pull (x331)
4 Deadlifts
120%–130% 1 RMC"

Strength Class:

Wednesday (optional)

Saturday

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

MASTER THE PULL — Deadlift Clinic 
The deadlift is raw strength — and the foundation for bigger lifts & better WOD efficiency.

📅 Sat, March 21, 2026
🕧 12:30–14:30
Coach: Carsten

What we’ll cover:
✅ Conventional + Sumo setup & technique
✅ Tension, bracing, leverage & bar path
✅ Individual movement screens + instant fixes for your “leaks” (brace, grip, hamstrings, etc.)

For all levels — beginners to advanced.
Included in all memberships (uses 1 credit) - sign up via RESAWOD
External drop-in: €40

⏳ Cancel latest 1 day before.