CrossFit 40477

Dear Community,

Next week, we’re kicking off a brand-new cycle.

After a week of classic workouts and a short strength reset, it’s time for you to get back to building.

The next cycle is inspired by old-school CrossFit training and brings together strength, conditioning, gymnastics, skill work, and classic CrossFit-style workouts. You can expect a fun mix of powerlifting, gymnastics development, Olympic lifting, and conditioning throughout the week.

The goal is simple: to help you become stronger, more capable, and more confident — while keeping training varied, challenging, and fun.

New Cycle Highlights

Next week starts with 3RM testing in the back squat and deadlift, giving you a chance to establish a baseline for the cycle ahead.

Gymnastics development also begins this week with strict pulling progressions, while Olympic lifting returns on Friday with power snatch technique work.

Please note: Our Gymnastics Skill Class on Tuesday also focuses on strict pulling strength. We recommend not attending a CrossFit class right before the Gymnastics class, so you can maintain good training quality and get the most out of the session.

Throughout the week, you’ll see a blend of strength, skill work, conditioning, and classic CrossFit-style training. Expect plenty of opportunities to build strength, challenge your engine, and develop new skills — without losing the variety that makes training fun.

Focus on consistency early in the cycle. The goal isn’t to win the first week. It’s to build momentum that carries you through the entire cycle.

CrossFit 40477 — Weekly Program 06.08 – 06.14

CrossFit

Monday 06.08 — Fat Guy in a Little Coat

Strength: Back Squat — Build to a 3RM

Part 1 — For Time:
21-15-9:
Calorie Air Bike
Goblet Squats (22.5/15 kg)
(Women: 16-12-8 Cal)
-Rest until 8:00-
Part 2 — For Time:
45/36 Calorie Air Bike
45 Goblet Squats (22.5/15 kg)

Scored by Time

Tuesday 06.09 — That's Gonna Leave a Mark

Strength: Gymnastics (see Specialty section)

16:00 AMRAP:
16/13 Calorie Row
8 Lateral Burpees Over Bar
2 Clean & Jerks (85/57.5 kg)

Scored by Rounds + Reps

Wednesday 06.10 — Brothers Gotta Hug

Strength: Deadlift — Build to a 3RM

10 Rounds for Time:
12 GHDs (or V-Ups)
1 Rope Climb (or 3 Strict Pull Ups)

Scored by Time

Thursday 06.11 — It's Called Reading

Strength: No Strength or Gymnastics

For Time:
400m Run — 25 Bench Press (52.5/35 kg) — 5 Wall Walks
400m Run — 20 Bench Press (52.5/35 kg) — 5 Wall Walks
400m Run — 15 Bench Press (52.5/35 kg) — 5 Wall Walks
400m Run — 10 Bench Press (52.5/35 kg) — 5 Wall Walks

Scored by Time

Friday 06.12 — Bees Everywhere!

Strength: Power Snatch — Every 1:00 x 10 sets | 2 Power Snatch @ 60% / RPE 6

3 Rounds for Time:
50 Wall Balls (9/6 kg)
25 Toes to Bar

Scored by Time

Saturday 06.13 — Holy Schnikes!

Strength: Mini Pump — Lower Pull & Core | 3-4 sets: 25 DB Glute Bridges @ RPE 9/10 + 12 Alt Double DB Front Rack Step Back Lunges (each) @ RPE 9/10 + 20 Lying DB Hamstring Curls @ RPE 8/10. Rest 1:00-1:30

Teams of 2 · 5 sets each (1:1 work/rest)
3:00 AMRAP:
500/450m Row
Max Double Unders in remaining time

Scored by Total Reps (Double Unders)

Sunday 06.14 — Sunday Options

OPTION 1
On a 20:00 Running Clock:
800m Run
Then AMRAP in remaining time:
20 Walking Lunges
10 DB Push Press (22.5/15 kg)
30m DB Farmer Carry (22.5/15 kg)

OPTION 2 — RECOVERY
30 Min Zone 2 Continuous Effort:
400m Run or 500m Row or 1000m Bike Erg
5 World's Greatest Stretch (each side)
20 Elephant Walk Steps
20 sec Bar Hang
5 Dynamic Blackburns

Scored by Rounds + Reps (Option 1)

Cool Down / Optional Accessory

Monday: CD: 3-5 min easy cardio, then 2 sets: 1:00 Banded Hip Internal Rotation + 1:00 Barbell Forearm Stretch | Acc: 3-4 sets: 10 Double DB Farmer's Hold Lunges (each) @ RPE 8/10 + 15 Alt Leg V-Ups (each) + :30 Hollow Hold. Rest 1:00-1:30

Tuesday: CD: 3-5 min easy cardio, then 2 sets: 1:00 Scorpion Stretch + 1:00 Chest Stretch | Acc: 3-4 sets: 10 Ring Push Ups @ RPE 8/10 + 10 DB Rollovers @ RPE 8/10. Rest 1:30-2:00

Wednesday: CD: 2 sets: 1:00 Leaning Tricep Stretch + 1:00 Frog Stretch | Acc: 3-4 sets: 10 Ring Row w/ Feet Elevated @ RPE 8/10 + 10 Alt DB Hammer Curls @ RPE 8/10. Rest 1:30-2:00

Thursday: CD: 3-5 min easy cardio, then 2 sets: 1:00 Toe Elevated Knee Over Toe Stretch + 1:00 Banded Quadruped Rotations | Acc: 3-4 sets: 10 Single Leg Weighted Hip Thrust (each) @ RPE 8/10 + 10 DB Death March (each) @ RPE 8/10. Rest 1:00-1:30

Friday: CD: 3-5 min easy cardio, then 2 sets: 1:00 Seated External Rotations + 1:00 Supine Twist | Acc: 3-4 sets: 8 Double DB Z-Press @ RPE 8/10 + 10 Banded Push Ups @ RPE 8/10. Rest 1:00-2:00

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 2

• 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 Hang — accumulate max time in 6 min. Every break: 2-4 eccentric sit-ups + 4-8 glute bridges. Goal: beat last week's set count. Note total sets.
• Eccentric Strength: 3 Rounds — 1-5 eccentric pull-ups (3" hold at top, descend in hollow, 3" hold at bottom). Aim for more reps than last week @ RPE 8. Rest 3 min. Scale: toe spotted.
• Shape Complex: 4 Rounds — 15-20" Top of Bar Support (shift weight hand to hand), 15-20" Floor Arch Hold, 10 False Grip Hollow Ring Rows

Thursday: Handstand + Virtuous Lean — Week 1 (First Session!)

• 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 HS Hold — accumulate max time in 6 min. 3 full breaths in laying HS tension every break. Goal: feel tension throughout body while breathing. Note total sets.
• Eccentric / TUT — Virtuous Lean Complex: 3 Rounds of 2-4 complex: 1 Eccentric Pike Push-up (slow descent) → Hold in tuck → Press to straight line → Virtuous Lean. RPE 8. Scale: stay at whichever step challenges you.
• Shape Complex: 3 Rounds — 3 Straddle Headstand Compressions + 3 Pike Headstand Compressions. Scale: use a box as target, or reduce reps as needed.

Weightlifting (Snatch)

• 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 PS + HH SS + LH SS: 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 Clean
• EMOM 10: 3 Tempo Good Mornings (1333) + 6 Tempo BoR (1333): 5 x 3 / 5 x 6 — 60–70% 1RMC

Strength Class

This week's Strength program will be available on BTWB asap — check the app!

CrossFit Intro Seminar [english version below]

In diesem 3-stündigen Intro Seminar lernst du die Grundlagen von CrossFit kennen: Was ist CrossFit, wie läuft eine Class ab und wie kannst du Übungen individuell an dein Fitnesslevel anpassen?

Neben einer kurzen Einführung stehen die wichtigsten Bewegungsmuster wie Squat, Hinge, Push und Pull im Mittelpunkt. Zum Abschluss erlebst du ein kurzes, einsteigerfreundliches Workout – Technik, Sicherheit und Spaß stehen dabei im Vordergrund.

Termin & Ort

Datum: Sonntag, 28.06.
Uhrzeit: 14:00 – 17:00 Uhr
Ort: CrossFit 40477, Schwerinstr. 17, 40477 Düsseldorf

Kosten

Externe Teilnehmer: 49 EUR
Mitglieder: 25 EUR
Stornierung möglich bis 2 Tage vor Kursbeginn

Agenda

• ✔ Begrüßung & kurzer Check-in
• ✔ Was ist CrossFit?
• ✔ Grundprinzipien: Technik, Intensität und Skalierung
• ✔ Bewegungsgrundlagen: Squat, Hinge, Push & Pull
• ✔ Aufbau einer typischen CrossFit-Class
• ✔ Warm-up & Technikvorbereitung
• ✔ Einsteigerfreundliches Mini-WOD
• ✔ Cool-down, Fragen & nächste Schritte

Anmeldung

Direkt über unsere Buchungs-App RESAWOD anmelden oder kurze Nachricht an uns schreiben.

→ Jetzt anmelden

CrossFit Intro Seminar

In this 3-hour intro seminar, you'll learn the fundamentals of CrossFit: what CrossFit is, how a class is structured, and how to scale every movement to your individual fitness level.

Alongside a brief introduction, the focus is on the most important movement patterns — Squat, Hinge, Push, and Pull. We wrap things up with a short, beginner-friendly workout where technique, safety, and fun come first.

Date & Location

Date: Sunday, June 28th
Time: 2:00 – 5:00 PM
Location: CrossFit 40477, Schwerinstr. 17, 40477 Düsseldorf

Pricing

Non-members: €49
Members: €25
Cancellation free up to 2 days before the session

Agenda

• ✔ Welcome & quick check-in
• ✔ What is CrossFit?
• ✔ Core principles: technique, intensity & scaling
• ✔ Movement fundamentals: Squat, Hinge, Push & Pull
• ✔ How a typical CrossFit class is structured
• ✔ Warm-up & movement prep
• ✔ Beginner-friendly Mini-WOD
• ✔ Cool-down, Q&A & next steps

Registration

Sign up directly through our booking app RESAWOD or send us a message.

→ Register now

Dear Community,

Next week we’re hitting a deload week between strength cycles before kicking off a brand new cycle. That means no separate strength or gymnastics pieces this week as we allow athletes a chance to reset and get ready for what’s coming next.

But don’t confuse deload with easy…

Next week is packed with variations of the 2026 Mayhem Classic workouts featuring longer conditioning pieces, barbell cycling, gymnastics stamina, engine work, and partner grinders that will challenge you across the board. Keep the energy high and encourage smart scaling. It’s going to be a fun week!

CrossFit 40477 — Weekly Program 06.01 – 06.07

Week 9 — Freedom (RX) Level

CrossFit

Monday 06.01 — The Final Toll + The Run

Strength: No Strength or Gymnastics

Part 1 — For Time:
30 Dumbbell Bench (22.5/15 kg)
200 Double Unders
30m Dumbbell Farmers Lunge (22.5/15 kg)
-Rest until 10:00-
Part 2 — For Time:
3.2 km Run

Scored by Time each set

Tuesday 06.02 — The Dirty 30s

Strength: No Strength or Gymnastics

For Time:
30 Back Squats (60/42.5 kg)
45 Chest to Bar
30 Back Squats (60/42.5 kg)
15 Bar Muscle Ups
30 Back Squats (60/42.5 kg)
* Barbell is from the floor, not rack

Scored by Time

Wednesday 06.03 — June Burpee Challenge + "RANDY"

Strength: No Strength or Gymnastics

Part 1 — Every 1:00 (12:00):
45 seconds Max Burpees Over Bar
15 second Rest
(Score is Total Reps)
-Rest Until 20:00-
Part 2 — "RANDY":
For Time: 75 Power Snatch (35/25 kg)

Scored by Total Reps (Part 1) + Time (Part 2)

Thursday 06.04 — Midline Century

Strength: No Strength or Gymnastics

3-3-3-4:00 AMRAP
20/15 Calorie Row or Ski
20 GHDs (or V-Ups)
Max Toes to Bar (until 100 reps completed)
-Rest 1:00 between AMRAPs-

Scored by Time

Friday 06.05 — Froning's Revenge

Strength: No Strength or Gymnastics

6 Rounds:
2 Rope Climbs (or 6 Strict Pull Ups)
7.5m Handstand Walk (or 2 Wall Walks)
4 Front Squats (85/57.5 kg)
7.5m Handstand Walk (or 2 Wall Walks)
* Barbell is from the floor, not rack

Scored by Time

Saturday 06.06 — All in the Family

Strength: Mini Pump — Lower Pull | 4 sets: 8 DB Deadlift @ RPE 9/10 + 8 GHD Nordic Curl @ RPE 8/10 + 15 DB Glute Bridges @ RPE 8.5/10 + 8 Alt Double DB Front Rack Step Back Lunges (each) @ RPE 8.5/10. Rest 2:00-3:00

Teams of 3 · 25:00 AMRAP
Partner 1: 400m Run
Partner 2: AMRAP
10/8 Calorie Air Bike
5 Burpee Box Get Overs (~120 cm)
(or 8 BBGO @ 76/61 cm)
Partner 3: Rest
Rotate when runner finishes. AMRAP continues where previous partner left off.

Scored by Total Rounds + Reps (Bike/Burpee AMRAP)

Sunday 06.07 — Sunday Options

OPTION 1 — "The End"
5 Rounds for Time:
50 Double Unders
25 Kettlebell Swings (24/16 kg)
15 Hand Release Push Ups

OPTION 2 — RECOVERY
30 Min Zone 2 Continuous Effort:
400m Run or 500m Row or 1000m Bike Erg
10 90/90 Hip Switches
16 Bodyweight Lunge Steps
5 Inchworms
20 sec Side Plank (each side)

Scored by Time (Option 1)

Cool Down / Optional Accessory

Monday: CD: 3-5 min easy cardio, then 2 sets: 1:00 Foot Smash w/Lacrosse Ball + 1:00 Band Bicep Stretch + 1:00 Open Book | Acc: 3 sets: 12 Seated Alternating DB Strict Press @ RPE 6/10 (per side) + 10 Tricep DB Kick Backs @ RPE 6/10. Rest 1:00

Tuesday: CD: 3-5 min easy cardio, then 2 sets: 1:00 Forearm Smash + 1:00 Bench Stretch for Lats + 1:00 Couch Stretch | Acc: 2-3 sets: 10 Glute Ham Raises + 20 Tibia Raises. Rest 1:00 between sets

Wednesday: CD: 2 sets: 1:00 Seated QL Stretch + 1:00 Chest Stretch + 1:00 Seated External Rotations | Acc: Tabata 8 sets (4:00): 20 sec Hip Extensions (or Supermans) + 10 sec rest

Thursday: CD: 3-5 min easy cardio, then 2 sets: 1:00 Frog Stretch + 1:00 Barbell Forearm Stretch + 1:00 Toe Elevated Knee Over Toe Stretch | Acc: 3 sets: 10 (each leg) Double DB Front Foot Elevated Split Squats (4") @ RPE 6/10 + 20 Farmers Hold Standing Calf Raises @ RPE 6/10. Rest 1:00

Friday: CD: 3-5 min easy cardio, then 2 sets: 1:00 Elevated Standing Hamstring Stretch + 1:00 Foam Roller Angels + 1:00 Band Wrist Mobilization | Acc: 3-4 sets: 10 DB Hammer Curls (both arms) @ RPE 7/10 + 12 DB French Press @ RPE 7/10. Rest 1:00

Gymnastics — New Block (Week 1)

New block! Focus: Pulling on the bar (Tue) + Handstand work (Thu). This block is built around strict strength — isometrics, eccentrics, and time under tension. Rep ranges are guided by RPE (Rate of Perceived Exertion). Difficulty increases every 2 weeks.

Tuesday: Pull (Bar)

• 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: Accumulate max Hollow Hang in 6 min. Do 2-4 eccentric sit-ups + 4-8 glute bridges every break. Full grip, thumb around bar, knuckles forward. Beat last week's set count.
• Eccentric Strength: 3 Rounds — 1-5 Eccentric Pull-ups (3" hold at top, descend in hollow, 3" hold at bottom). RPE 8. Rest 3 min. Scale: toe spotted.
• Shape Complex: 4 Rounds — 15-20" Top of Bar Support (shift weight hand to hand), 15-20" Floor Arch Hold, 10 False Grip Hollow Ring Rows

Thursday: Handstand

• Starts June 11 — June 4 is a public holiday, no gymnastics class this week.

Weightlifting (Clean)

• Tall Clean: 4 x 2 — 50%, 55%, 57.5%, 60% 1RMC
• 3-Position Squat Clean: 4 x 1 — 72.5%, 77.5%, 80%, 82.5% 1RMC
• Split Jerk: 3 x 3-2-2 — 80%, 85%, 90% 1RMJ
• Squat Clean + Split Jerk: 4-3-3-2 (E2MOM) — 85%, 87.5%, 90%, 92.5% 1RMCJ
• EMOM 10: 3 Front Squats + 6 Back Squats: 5 x 3 / 5 x 6 — 70%, 75%, 77.5%, 80%, 82.5% 1RMC (both lifts)
• EMOM 10: 3 Tempo Good Mornings (1333) + 6 Tempo BoR (1333): 5 x 3 / 5 x 6 — 60–70% 1RMC

Strength Class

Program for this week will follow ASAP — stay tuned!

Coming Up: New Training Block — Starting June 8th

New Strength Cycle: PROJECT MAYHEM

Keeping it classic with strength — less rigid, more Mayhem.

Your current strength cycle wraps up on May 30th, followed by a deload week. After that, we're trying something new... or maybe we should say: something classic.

Starting the week of June 8th, you'll see us going back to our roots with strength programming. That means more variety, more lifting based on feel throughout the week, and a style that's much more in line with Rich's approach to training.

Over the past cycles, you've followed structured linear strength work: repeating the same lifts weekly, building percentages and volume over time. That approach works — it has helped many of you get stronger, move better, and feel more confident under the bar.

However! We've also heard your feedback: hitting the same lifts week after week for 8 weeks can start to feel repetitive. So, Rich and the team are stepping in to shape the strength programming around our broader training philosophy: a more classic CrossFit and GPP approach.

• Less rigid linear progression
• More variety from week to week
• Strength pieces that flow better with the workout
• Exposure to different lifts, rep schemes, and loading
• More fun, more balance, and a better overall class feel

You'll still squat. You'll still pull. You'll still press. And yes — you'll still get stronger. The difference is that your strength work will feel more varied, more dynamic, and more in line with classic CrossFit programming.

We'll kick things off the week of June 8th with: 3 Rep Back Squat + 3 Rep Deadlift. You'll retest those benchmark numbers in the future.

We're excited about this change, and we think it will bring fresh energy to every session. You may still see more structured cycles again in the future, but for now... this feels like Mayhem.

Gymnastics: Building Better Athletes

You're wrapping up the current gymnastics cycle focused on rope climbs and handstand walks, and we've loved seeing your progress — more confidence upside down, stronger rope climbs, and plenty of first-time handstand walkers.

Starting the week of June 8th, you'll see the same approach in gymnastics that we're taking with strength: less rigid structure, better weekly flow, and more variety throughout your training.

Instead of locking you into a cycle focused on just one or two movements, you can expect one gymnastics skill piece each week, programmed to fit the overall training stimulus and class experience.

• Strict pull-ups
• Dip strength
• Body control
• Positional awareness
• Strong basics that carry over to everything else you do in the gym

You'll also see dedicated skill sessions for more advanced movements mixed in throughout the weeks. But the overall goal is simple: to help you become stronger, more capable athletes at every level.