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CrossFit 40477
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CrossFit Intro Seminar - Sonntag, 28.6.2026
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Weekly Program Preview 06.22-06.28
Hey CrossFit 40477 Family,
💧It's getting hot this week and next week, so please make sure you stay hydrated. Bring your water bottle to class and refill it as often as needed.
Program Preview
We're heading into Week 3 of the cycle. By now, you should be settling into a rhythm and starting to feel how the mix of strength, conditioning, and skill work comes together throughout the week.
This week brings a little bit of everything: snatch work, pressing strength, deadlifts, gymnastics, partner conditioning, and plenty of opportunities to build your engine.
Stay patient with the process, focus on movement quality, and keep building consistency as we move deeper into the cycle.
Tips for the Week
Not every day needs to be a full send.
This week includes the Burpee Challenge retest on Tuesday, heavy deadlifts on Wednesday, a "Jackie" variation on Friday, and a fun but intense two-piece partner workout on Saturday. So this is a great week to be intentional about where you really push.
If you train 5–7 days per week, pick 2–3 workouts to really attack and treat the rest as opportunities to move well, build skill, and recover.
Consistency beats intensity over the course of a cycle.
June Burpee Challenge Retest
On Tuesday, we're taking on our June Burpee Challenge retest.
You first completed this workout on June 3rd, and now you have the chance to see if your pacing, efficiency, and fitness have improved over the past few weeks.
Come in with a plan. The goal is not to win the first round. The goal is to improve your total score across all 12 rounds.
Burpee Challenge Tips
• Know your number: Look at your score from June 3rd and calculate your average reps per minute.
• Start there: Aim to match that average in the opening rounds — or go 1–2 reps higher if you're feeling confident.
• Stay smooth early: Those who pace the first half well usually perform best in the second half.
• Use the rest wisely: Focus on breathing and getting ready for the next round instead of collapsing on the floor.
• Finish strong: If you still feel good in rounds 9–12, push the pace and empty the tank.
Crush it — let's see some PRs!
🇩🇪 Deutsche Version anzeigen
Hey CrossFit 40477 Family,
💧Diese und nächste Woche wird es heiß — achtet also bitte darauf, gut hydriert zu bleiben. Bringt eure Trinkflasche mit zur Class und füllt sie so oft wie nötig nach.
Programm-Vorschau
Wir gehen in Woche 3 des Zyklus. Inzwischen solltet ihr einen Rhythmus gefunden haben und beginnt zu spüren, wie das Zusammenspiel aus Kraft, Conditioning und Skill-Arbeit über die Woche zusammenkommt.
Diese Woche ist von allem etwas dabei: Snatch-Arbeit, Druckkraft, Deadlifts, Gymnastics, Partner-Conditioning und jede Menge Gelegenheiten, eure Engine aufzubauen.
Bleibt geduldig mit dem Prozess, konzentriert euch auf saubere Bewegungsqualität und baut weiter Konstanz auf, während wir tiefer in den Zyklus gehen.
Tipps für die Woche
Nicht jeder Tag muss Vollgas sein.
Diese Woche enthält den Burpee-Challenge-Retest am Dienstag, schwere Deadlifts am Mittwoch, eine „Jackie"-Variante am Freitag und ein intensives Zwei-Teile-Partnerworkout am Samstag. Eine super Woche also, um bewusst zu wählen, wo ihr wirklich pusht.
Wer 5–7 Tage pro Woche trainiert: Sucht euch 2–3 Workouts zum richtig Angreifen und nutzt den Rest, um sauber zu bewegen, Skills zu bauen und zu regenerieren.
Konstanz schlägt Intensität über den gesamten Zyklus.
June Burpee Challenge Retest
Am Dienstag nehmen wir uns unseren June-Burpee-Challenge-Retest vor.
Ihr habt dieses Workout zuerst am 3. Juni absolviert und habt jetzt die Chance zu sehen, ob sich Pacing, Effizienz und Fitness in den letzten Wochen verbessert haben.
Kommt mit einem Plan rein. Das Ziel ist nicht, die erste Runde zu gewinnen. Das Ziel ist, eure Gesamtpunktzahl über alle 12 Runden zu verbessern.
Burpee-Challenge-Tipps
• Kenne deine Zahl: Schau dir deinen Score vom 3. Juni an und berechne deinen Schnitt an Reps pro Minute.
• Starte dort: Triff diesen Schnitt in den ersten Runden — oder leg 1–2 Reps drauf, wenn du dich stark fühlst.
• Früh ruhig bleiben: Wer die erste Hälfte gut einteilt, performt meist in der zweiten Hälfte am besten.
• Pausen klug nutzen: Konzentriert euch aufs Atmen und die Vorbereitung der nächsten Runde, statt am Boden zusammenzubrechen.
• Stark abschließen: Wer sich in Runde 9–12 noch gut fühlt, drückt aufs Tempo und macht den Tank leer.
Crush it — lasst uns ein paar PRs sehen!
CrossFit
Cool Down / Optional Accessory
Monday 06.22
Cool Down: 3-5 min easy cardio, then 2 sets: 1:00 Frog Stretch + 1:00 Forearm Smash
Accessory: 3-4 sets: 30 Banded Single-Leg Curls (left) + 30 Banded Single-Leg Curls (right) + 30 Banded Leg Curls (both). Rest 1:00
Tuesday 06.23
Cool Down: 2 sets: 1:00 Chest Stretch + 1:00 Birddog
Accessory: 3-4 sets: 10 Landmine Press (each) + 10 Landmine Twists + 10 Landmine RDL (each) @ moderate. Rest 2:00
Wednesday 06.24
Cool Down: 2 sets: 1:00 Foam Roll Up Wall + 1:00 Open Book
Accessory: 3-4 sets: 30 Banded Bicep Curls + 30 Banded Tricep Extensions. Rest 1:00
Thursday 06.25
Cool Down: 2 sets: 1:00 Alternating Calf Stretch + 1:00 Supine Twist
Accessory: Accumulate 3:00: Front Rack Sandbag Hold @ RPE 7-8 (rest as needed, 10:00 cap). Scale: DB/KB front rack hold
Friday 06.26
Cool Down: 2 sets: 1:00 Couch Stretch + 1:00 Banded Quadruped Rotations
Accessory: 3 sets: 25 KB Side Bends (each side) @ RPE 7 + 1:00 Side Plank (each side). Rest 1:00
Saturday 06.27
Sunday 06.28
Specialty Classes
Gymnastics — New Block
Block focus: Pulling on the bar (Tue) + Handstand work (Thu). Built around strict strength — isometrics, eccentrics, and time under tension. Rep ranges guided by RPE. Difficulty increases every 2 weeks.
Tuesday
Pull (Bar) — Week 4
— Pull Specific Prep: 3 Rounds — 8 Band Pull-aparts, 8 Scap Pull-ups w/2" hold at top, 20" Hollow Tuck Hold
— Shape Development & TUT-ISO: Hollow Chin-Over-Bar Hang — accumulate max time in 6 min (upgrade from hollow hang). Every break: 2-4 eccentric sit-ups + 4-8 glute bridges. Treat as new baseline. Note total sets.
— Eccentric Strength: 3 Rounds — 1-5 eccentric Chest-to-Bar Pull-ups (3" hold at top, descend in hollow, 3" hold at bottom). More reps than last week @ RPE 8. Rest 3 min. Scale: toe spotted C2B or maintain eccentric pull-up.
— Shape Complex: 4 Rounds — 20" Top of Bar Support (shift prone to supine), 20" Floor Arch Rocks, 8 Barbell Body Rows (false grip)
Thursday
Handstand + Virtuous Lean — Week 3
— Handstand Prep: 3 Rounds — 10 Wrist Circles + 20" Wrist Stretch on floor (each direction), 10-10-10 TIY, 1 Wall Walk (controlled up and down)
— Shape Development & TUT-ISO: Wall-Facing Tuck HS Hold — accumulate max time in 6 min (upgrade from wall-facing HS). 3 full breaths in laying HS tension every break. Note total sets.
— Eccentric / TUT — Virtuous Lean Complex: 3 Rounds of 2-4 complex: 1 Eccentric Pike Push-up (3" descent) → Hold in tuck (1-2") → Press to straight line → Virtuous Lean. Increase complexes/TUT vs last week. RPE 8. Rest 3 min.
— Shape Complex: 4 Rounds — 1 Straddle Headstand Compression + 1 Pike Headstand Compression, ASAP (As Slow As Possible, ~15" up / 15" down). Scale: use box/bench as target.
Weightlifting (Snatch)
Tall Snatch
4 × 2 · 60%, 65%, 67.5%, 67.5% 1RM S
Snatch Drop + Snatch Balance
3 × (2+1) · 60%, 62.5%, 65% 1RM S
3-Position Squat Snatch
4 × 1 · 70%, 72.5%, 75%, 77.5% 1RM S
Squat Snatch
4 × 3-3-2-1 · 75%, 80%, 85%, 90% 1RM S
EMOM 10: 1) 2 Tempo Floating Snatch First Pull (×331) + 2) 4 Snatch-Grip Deadlifts
5×2 + 5×4 · 110–130% 1RM C
EMOM 5: 5 Snatch-Grip Bent Over Row
5 × 5 · 65–75% 1RM S
EMOM 10: 1) 2 Tempo Floating Clean First Pull (×331) + 2) 4 Deadlifts
5×2 + 5×4 · 110–120% 1RM C
Strength Class
Deload week on the main lift — back off the load and move well.
Monday
Main Lift — Deload
Back Squat 3×5 @ 62% 1RM
Back Squat 3×5 @ 62% 1RM
Superset A — 3 RFQ
8 Goblet Squats + 10 Hip Thrusts (pick load). Rest 1 min
8 Goblet Squats + 10 Hip Thrusts (pick load). Rest 1 min
Superset B — 3 RFQ
16 Reverse Lunges (pick load) + 24 Banded Good Mornings
16 Reverse Lunges (pick load) + 24 Banded Good Mornings
Core Finisher — 2 RFQ
20 Pallof Press + 45 sec Hollow Rock + 20 Banded Clam Shells (2 sec)
20 Pallof Press + 45 sec Hollow Rock + 20 Banded Clam Shells (2 sec)
Saturday
Check BTWB
Program added asap — check the app!
Program added asap — check the app!
CrossFit 40477 · Weekly Program · Scaling provided by your coaches in class (details available on BTWB)
