CLASS PLAN 03.09.26 – 03.15.26
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
Strength Class: Program will be added ASAP.
Details & Tracking (BTWB) — Newsletter
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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
