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CrossFit 40477
Schwerinstraße 17, Düsseldorf 40477, Deutschland
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CW 47 · 11.16 – 11.22 (Week 7 of the strength cycle)
Your Week of Training 💪
A full week ahead: "Barbara" on Wednesday, a long chipper on Tuesday, and Thursday as a deliberate reset after last week's Chad.
Monday — Back Squats and a four-rounder. Five sets of 6 at the same moderate-heavy weight, then four rounds of rowing, Strict Handstand Push-Ups and DB Goblet Step-Back Lunges. Hold a row pace you can repeat and pick a pressing option that keeps you moving.
Tuesday — the big chipper. First 5 touch-and-go Power Clean and Jerks every 2 minutes, building. Then Box Jumps between Deadlifts, Hang Power Cleans, Shoulder-to-Overhead and Power Clean and Jerks. The high box jumps are your built-in reset — use them, and pick a barbell you can keep moving once grip and fatigue build.
Wednesday — "Barbara". Five rounds of 20 Pull-Ups, 30 Push-Ups, 40 Sit-Ups and 50 Air Squats, three minutes rest between rounds. High volume, so scale the pull-ups and push-ups from the first round rather than the third — and plan for 40 minutes or more.
Thursday — reset day. 24 minutes of running and Air Bike calories. Keep it comfortable and sustainable and use the bike as your steady station.
Friday — Deadlifts and a sprint. Three sets of 8, then a descending 21-15-9-6-3 of Lateral Burpees Over the Dumbbell and Dumbbell Alternating Snatches. The round of 15 is the trap: don't go out too hot, keep something for the finish.
Saturday — partner day. The team version of "Roped In": four rounds of Rope Climbs (or Strict Pull-Ups), Wall Balls and a 400 m run together. Agree on how you split the work, pace the run for the slower partner and keep the Wall Ball changeovers quick.
🎉 Two new cycles start this week
Strength Class opens Cycle 6 on Monday and Gymnastics starts a new block on Tuesday. Both are built so you can join at any level — you'll find the details under Specialty Classes below.
There's a lot packed into this week. Tuesday is the one to keep an eye on, Wednesday is the high-volume benchmark, and Thursday is there so you can recover. Manage your effort early in the week and adjust if last week's Chad is still in your legs.
Have fun with it — and let's have a great week of training! 💚
🏋️ Our CrossFit strength cycle — click to open
This is the strength cycle running through our CrossFit classes (not the Strength Class). It started on October 5. Here's what we're focusing on:
🏋️ Barbell Cycling
Each week includes at least one barbell complex combining different movements, grips, loads and rep schemes. The goal is to improve your strength, efficiency and confidence when cycling a barbell.
💪 Deadlift Progression
We're following a structured progression:
• Weeks 1–4: 3×12 → 3×10 → 3×8 → 3×6
• Weeks 5–8: repeat the progression with heavier weights
This week is week 7 — sets of 8, and they should sit above what you used in week 3. One more week to go in this cycle.
Remember: progress takes time. Trust the process, focus on good technique, and enjoy getting stronger!
🇩🇪 Deutsche Version anzeigen
Eure Trainingswoche 💪
Eine volle Woche: „Barbara" am Mittwoch, ein langer Chipper am Dienstag — und der Donnerstag als bewusster Reset nach Chad in der letzten Woche.
Montag — Back Squats und ein Vierrunder. Fünf Sätze à 6 mit demselben moderat-schweren Gewicht, danach vier Runden Rudern, Strict Handstand Push-Ups und DB Goblet Step-Back Lunges. Haltet ein Rudertempo, das ihr wiederholen könnt, und wählt eine Druckübung, die euch in Bewegung hält.
Dienstag — der große Chipper. Zuerst 5 Touch-and-Go Power Clean and Jerks alle 2 Minuten, steigernd. Danach Box Jumps zwischen Deadlifts, Hang Power Cleans, Shoulder-to-Overhead und Power Clean and Jerks. Die hohen Box Jumps sind euer eingebauter Reset — nutzt sie, und wählt eine Stange, die ihr auch noch bewegt, wenn Griffkraft und Ermüdung kommen.
Mittwoch — „Barbara". Fünf Runden mit 20 Pull-Ups, 30 Push-Ups, 40 Sit-Ups und 50 Air Squats, dazwischen drei Minuten Pause. Viel Volumen — skaliert Pull-Ups und Push-Ups lieber ab der ersten Runde als ab der dritten, und plant 40 Minuten oder mehr ein.
Donnerstag — Reset-Tag. 24 Minuten Laufen und Air-Bike-Kalorien. Bleibt angenehm und gleichmäßig und nutzt das Bike als ruhige Station.
Freitag — Deadlifts und ein Sprint. Drei Sätze à 8, danach absteigend 21-15-9-6-3 aus Lateral Burpees Over the Dumbbell und Dumbbell Alternating Snatches. Die 15er-Runde ist die Falle: startet nicht zu heiß, hebt euch etwas für den Schluss auf.
Samstag — Partnertag. Die Team-Variante von „Roped In": vier Runden Rope Climbs (oder Strict Pull-Ups), Wall Balls und 400 m Laufen gemeinsam. Sprecht ab, wie ihr die Arbeit teilt, lauft im Tempo der langsameren Person und haltet die Wechsel an den Wall Balls kurz.
🎉 Diese Woche starten zwei neue Zyklen
Die Strength Class startet am Montag in Cycle 6, Gymnastics beginnt am Dienstag einen neuen Block. Beide sind so gebaut, dass ihr auf jedem Level einsteigen könnt — die Details stehen unten bei den Specialty Classes.
In dieser Woche steckt eine Menge. Der Dienstag ist der Tag, den ihr im Blick behalten solltet, der Mittwoch ist der Volumen-Benchmark, und der Donnerstag ist zum Erholen da. Teilt euch früh in der Woche gut ein und passt an, falls Chad noch in den Beinen steckt.
Habt Spaß dabei — auf eine starke Trainingswoche! 💚
🏋️ Unser CrossFit-Kraftzyklus — zum Öffnen klicken
Das ist der Kraftzyklus, der durch unsere CrossFit-Klassen läuft (nicht die Strength Class). Er hat am 5. Oktober begonnen. Darauf liegt der Fokus:
🏋️ Barbell Cycling
Jede Woche enthält mindestens einen Langhantel-Komplex, der verschiedene Bewegungen, Griffe, Gewichte und Wiederholungsschemata kombiniert. Ziel ist es, eure Kraft, Effizienz und Sicherheit beim Barbell Cycling zu verbessern.
💪 Deadlift-Progression
Wir folgen einer strukturierten Progression:
• Wochen 1–4: 3×12 → 3×10 → 3×8 → 3×6
• Wochen 5–8: dieselbe Progression mit höheren Gewichten
Diese Woche ist Woche 7 — 8er-Sätze, und die sollten über dem liegen, was ihr in Woche 3 genutzt habt. Noch eine Woche bis zum Ende des Zyklus.
Denkt dran: Fortschritt braucht Zeit. Vertraut dem Prozess, achtet auf saubere Technik — und habt Freude daran, stärker zu werden!
CrossFit
Workout Types — the day’s stimulus
ChallengeA test of something specific — heavier loading, a harder skill, or a benchmark effort.
Pain CaveHigh intensity that gets deep and uncomfortable — pace it smart and keep moving.
SteadyA sustainable, controlled pace you can hold the whole way — no big spikes (~RPE 7).
SprintAll-out and short — move aggressively from the first rep and hold on.
Specialty Classes
Specialty Classes — two new cycles start this week 🎉
🏋️ Strength Class · new Cycle 6 „Built" — from Monday, 16 November
Eight weeks, three sessions a week, 60 minutes each. Every session opens with one heavy barbell lift paired with a second movement that you do while you recover from the first — then two short supersets for everything else. The same three lifts run through the whole cycle, so you can actually get better at them. Weeks 4–6 add a 2-second pause, week 7 is the heavy week, week 8 is an easy deload. The cycle runs to 16 January, with a break from 28 December to 3 January.
This week is week 1 — everything at about 65% and RPE 6–7, which should still feel comfortable:
• Monday — Back Squat + Strict Pull-Up, then pressing, hamstrings and shoulders, finishing with arms (in class)
• Wednesday — Deadlift + single-arm Press, then lunges, rows and push-ups, finishing with hamstrings and carries (open gym, on your own)
• Saturday — Bench Press + Ring Row, then squats, hip thrusts and rear delts, finishing with arms (in class)
Don't know your 1RM? No problem — in week 1 you pick a weight you could lift 11–12 times and go by feel from there.
🤸 Gymnastics · new cycle — from Tuesday, 17 November
Tuesday (W1D1 — Lat Compression & Hollow): bar muscle-up skill work, an EMOM on the rings and banded straight-arm lat holds. Over the cycle this grows into kipping pull-up and chest-to-bar rhythm — in the later weeks you pick ONE bar skill to build on, and it is never a max test.
Thursday (W1D3 — Skill Day): the new Thursday focus opens with single-leg strength and control (pistol work) and the first press-handstand shapes.
🏋️ Weightlifting · Thursday — Snatch Day
Tall Snatch, Snatch Drop + Snatch Balance, Segment High Pull + Hang Squat Snatch and Squat Snatch, with strength work to finish.
Every session comes with beginner, developing and advanced options — you don't need pull-ups, a pistol or a big back squat to join in. Full programming, loads and demo videos are on BTWB.
🏋️ Strength Class · new Cycle 6 „Built" — from Monday, 16 November
Eight weeks, three sessions a week, 60 minutes each. Every session opens with one heavy barbell lift paired with a second movement that you do while you recover from the first — then two short supersets for everything else. The same three lifts run through the whole cycle, so you can actually get better at them. Weeks 4–6 add a 2-second pause, week 7 is the heavy week, week 8 is an easy deload. The cycle runs to 16 January, with a break from 28 December to 3 January.
This week is week 1 — everything at about 65% and RPE 6–7, which should still feel comfortable:
• Monday — Back Squat + Strict Pull-Up, then pressing, hamstrings and shoulders, finishing with arms (in class)
• Wednesday — Deadlift + single-arm Press, then lunges, rows and push-ups, finishing with hamstrings and carries (open gym, on your own)
• Saturday — Bench Press + Ring Row, then squats, hip thrusts and rear delts, finishing with arms (in class)
Don't know your 1RM? No problem — in week 1 you pick a weight you could lift 11–12 times and go by feel from there.
🤸 Gymnastics · new cycle — from Tuesday, 17 November
Tuesday (W1D1 — Lat Compression & Hollow): bar muscle-up skill work, an EMOM on the rings and banded straight-arm lat holds. Over the cycle this grows into kipping pull-up and chest-to-bar rhythm — in the later weeks you pick ONE bar skill to build on, and it is never a max test.
Thursday (W1D3 — Skill Day): the new Thursday focus opens with single-leg strength and control (pistol work) and the first press-handstand shapes.
🏋️ Weightlifting · Thursday — Snatch Day
Tall Snatch, Snatch Drop + Snatch Balance, Segment High Pull + Hang Squat Snatch and Squat Snatch, with strength work to finish.
Every session comes with beginner, developing and advanced options — you don't need pull-ups, a pistol or a big back squat to join in. Full programming, loads and demo videos are on BTWB.
CrossFit 40477 · Weekly Program · Scaling provided by your coaches in class (details available on BTWB)
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