Commitment Award · Mai–Juli 2026
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CrossFit 40477
Schwerinstraße 17, Düsseldorf 40477, Deutschland
News
Weekly Program Preview CW 32 · 08.03 – 08.09 (Week 1 of new training cycle)
Hi everyone,
here's a look at what's coming up in next week's programming.
Weekly Programming Overview
On Monday, we're kicking off our next Monthly Challenge: the 2-Minute Bench Press Test.
We're also starting a brand-new strength cycle next week with 8-rep Front Squats and Push Presses. These sessions will establish the baseline numbers you'll continue building on over the following several weeks. Choose challenging loads, but make sure you still have one or two good reps left in the tank. The focus is on finding strong, high-quality starting points for the new cycle.
On Friday, we'll work on wall walk efficiency drills to help you feel more confident upside down while improving body awareness, shoulder stability, and control. We'll also spend time refining your barbell mechanics throughout the week before putting those skills into practice in the workouts.
Next week offers a great mix of everything Mayhem Programming is known for: strength, gymnastics, Olympic weightlifting, conditioning, barbell cycling, and partner training. Expect everything from longer aerobic efforts and repeat sprint intervals to classic CrossFit-style conditioning. It's a fun and balanced week designed to keep things varied while building well-rounded fitness.
The main goal for next week is to lay the foundation for what's ahead. Make sure to record your Monthly Challenge result and your baseline strength scores so you can track your progress over the coming weeks.
Have a great week of training and enjoy the new cycle!
Your CrossFit 40477 Team
🇩🇪 Deutsche Version anzeigen
Hallo zusammen,
hier ein Blick auf das Programm der kommenden Woche.
Programm-Überblick
Am Montag starten wir unsere nächste Monatschallenge: den 2-Minuten-Bankdrück-Test.
Außerdem beginnen wir nächste Woche einen brandneuen Kraftzyklus mit 8er-Front-Squats und Push Presses. In diesen Einheiten legt ihr die Ausgangswerte fest, auf denen ihr in den kommenden Wochen aufbaut. Wählt herausfordernde Gewichte, behaltet aber ein bis zwei saubere Wiederholungen in Reserve. Der Fokus liegt darauf, starke, hochwertige Startpunkte für den neuen Zyklus zu finden.
Am Freitag arbeiten wir an Wall-Walk-Effizienz-Drills, damit ihr euch über Kopf sicherer fühlt und gleichzeitig Körpergefühl, Schulterstabilität und Kontrolle verbessert. Außerdem verfeinern wir die ganze Woche über eure Langhantel-Mechanik, bevor ihr diese Skills in den Workouts anwendet.
Nächste Woche bietet einen tollen Mix aus allem, wofür Mayhem Programming bekannt ist: Kraft, Gymnastics, olympisches Gewichtheben, Conditioning, Barbell Cycling und Partner-Training. Erwartet alles von längeren aeroben Einheiten über wiederholte Sprint-Intervalle bis hin zu klassischem CrossFit-Conditioning. Eine abwechslungsreiche, ausgewogene Woche, die vielseitige Fitness aufbaut.
Das Hauptziel nächste Woche: die Grundlage für das zu legen, was vor uns liegt. Haltet euer Monatschallenge-Ergebnis und eure Baseline-Kraftwerte fest, damit ihr euren Fortschritt über die kommenden Wochen verfolgen könnt.
Habt eine großartige Trainingswoche und viel Freude mit dem neuen Zyklus!
Euer CrossFit 40477 Team
CrossFit
Workout Types — the day's stimulus
SprintAll-out and short — move aggressively from the first rep and hold on.
SteadyA sustainable, controlled pace you can hold the whole way — no big spikes (~RPE 7).
GrindLonger and relentless — settle into a strong pace and grind through the fatigue.
Pain CaveHigh intensity that gets deep and uncomfortable — pace it smart and keep moving.
ChallengeA test of something specific — heavier loading, a harder skill, or a benchmark effort.
Cool Down / Optional Accessory
Monday 08.03
Cool Down: For Quality — 3:00–5:00 easy cardio, then on a 6:00 clock: 1:00 Lacrosse Ball Pec (each) + 1:00 Lacrosse Ball Tricep (each) + 2:00 Box PVC Shoulder Stretch.
Accessory: 3–4 sets: 20 Banded Chest Fly + 20 Banded Rows. Rest as needed.
Tuesday 08.04
Cool Down: For Quality — 3:00–5:00 easy cardio, then on a 6:00 clock: 2:00 Couch Stretch (each) + 2:00 Active Prayer to Cobra Stretch.
Accessory: "Holding JT" — accumulate 1:30 / 1:00 / :30 of: Handstand Hold, Plank Hold (elbows), Top of Ring Dip Hold (in that order; break as needed).
Wednesday 08.05
Cool Down: For Quality — 3:00–5:00 easy cardio, then on a 6:00 clock: 1:00 Couch Stretch (each) + 1:00 Pigeon Pose (each) + 1:00 Lacrosse Ball Feet (each).
Accessory: 3–4 sets: 6–10 Strict Toes to Bar + 10 Standing Banded Pallof Press (each side). Rest as needed.
Thursday 08.06
Cool Down: For Quality — 3:00–5:00 easy cardio, then on a 6:00 clock: 2:00 Foam Roll Low Back + 1:00 Banded Hamstring Stretch (each) + 1:00 Banded Tricep Stretch (each).
Accessory: 3–4 sets: 10 Farmers-Hold DB Box Step-Ups (each side) + 15 Standing DB Farmers-Hold Calf Raises @ RPE 8. Rest as needed.
Friday 08.07
Cool Down: For Quality — 3:00–5:00 easy cardio, then on a 6:00 clock: 2:00 Couch Stretch (each) + 1:00 Lacrosse Ball Shoulders (each).
Accessory: For Quality — max-time Front Rack Sandbag Hold @ RPE 8 (10:00 cap). Sub: odd object / double-DB front hold / KB — pick a weight you can hold 2:00+.
Saturday 08.08
Cool Down: For Quality — 3:00–5:00 easy cardio, then on a 4:00 clock: 1:00 Pigeon Pose (each) + 1:00 Barbell Forearm Smash (each).
Accessory: 3 sets: 25 KB Side Bends (each side) @ RPE 7 + :45 Side Plank (each side). Rest as needed.
Sunday 08.09
Cool Down: For Quality — 3:00–5:00 easy cardio, then on a 6:00 clock: 2:00 Cobra Stretch + 1:00 Lacrosse Ball Feet (each) + 1:00 Lacrosse Ball Calves (each).
Accessory: Tabata (8 sets · 4:00): :20 Hip Extensions (or Supermans) / :10 rest.
Specialty Classes
CrossFit 40477 · Weekly Program · Scaling provided by your coaches in class (details available on BTWB)
Early Bird classes late cancel deadlines
Dear Early Bird fans,
Some of you mentioned that a 10:00 pm late-cancellation deadline on the evening before class is too late. If you move up from the waitlist after that, you may not notice it anymore because you are already sleeping like responsible Early Birds. 😉
Unfortunately, the system only allows us to set the deadline either 8 or 10 hours before the class starts. We therefore plan to change it to 10 hours in advance:
6:00 am class → 8:00 pm the evening before
7:15 am class → 9:15 pm the evening before
…and so on.
We are happy to make this change based on your feedback, but wanted to let you know in advance so that nobody is surprised by the new deadlines
