Weekly Program preview 05.11 – 05.17

CrossFit 40477 May 7, 2026 at 2:53 PM

CrossFit 40477 — Weekly Program 05.11 – 05.17

 

Strength Cycle: Week 6 Tips

We’re in Week 6 of our 8-week strength cycle and continuing through Phase 3. The loads continue to climb, but the expectation stays the same: quality movement, strong positions, and consistent execution.You should be starting to realize you can move heavier weight with confidence and composure.


This week is about controlling the reps, not forcing them. Heavy exposure is earned through consistency and good movement.

 

Strength Tips:

  • Stay disciplined: Heavy weight should not change mechanics or tempo.
  • Own the positions: Strong receiving positions and clean movement come first.
  • Move with confidence: Commit to the lift and stay aggressive through the finish.
  • Scale with purpose: If positions break down, lower the load and reinforce quality reps.

Gymnastics: Rope Climbs

We’re in Week 6 of our 8-week gymnastics cycle, alternating between handstand walks and rope climbs. This week brings us back to the rope with a focus on efficient footwork, controlled pulling, and repeatable climbs under fatigue.


The goal across all levels is the same: build strong mechanics and move efficiently on the rope.

 

Rope ClimbTips:

  • Lock in the feet: A strong foot lock is the foundation of every good climb.
  • Use the legs: Stand tall and let the legs drive the movement.
  • Stay efficient: Smooth, controlled reps beat rushed effort every time.
  • Control the descent: Fast hands and efficient movement down the rope save grip and energy.

Don’t have climbing ropes? No problem! There’s an alternative option programmed.

CrossFit

Monday 05.11 — Profiterole

Strength: No Strength or Gymnastics

25:00 AMRAP
1 Mile Run
Max Rounds of "Cindy"
5 Pull Ups
10 Push Ups
15 Air Squats

Scored by Rounds + Reps

Tuesday 05.12 — Mille-Feuille

Strength: Every 2:00 x 5 sets | 3 Clean Deadlifts @ 90–95% (1RM Clean or RPE 9)

Every 5:00 (5 sets)
25/20 Calorie Row
25/20 Calorie Air Bike

Scored by Time each set

Wednesday 05.13 — Tarte Tatin

Strength: Every 1:00 x 5 sets: 3 Power Snatch @ 70% (RPE 6-7) | then Every :30 x 10 sets: 1 Power Snatch @ 75–80% (RPE 8)

30 Toes to Bar
30 Overhead Squats (75/55)
30 Burpee Over Bar
—Rest 1:00—
30 Burpee Over Bar
30 Overhead Squats (75/55)
30 Toes to Bar

Scored by Total Time · KG conv: 35/25

Thursday 05.14 — Saint-Honoré

Strength: Gymnastics: Rope Climbs (see Specialty section)

4 Rounds
400m Run
20 Box Jumps (24/20)
100ft Bodyweight Walking Lunge

Scored by Time

Friday 05.15 — Clafoutis

Strength: Every 2:00 x 6 sets | 2 Squat Cleans (singles) @ 78–80% (RPE 8)

10 Rounds
15 Wall Balls (20/14)
3 Wall Walks

Scored by Time · KG conv: 9/6

Saturday 05.16 — Pain au Chocolat

Strength: Mini Pump — Core | 3 sets: 20 Stick Sit Ups + 30 Heel Taps (each) + 30 GHD Russian Twist (each)

Teams of 2 · 8 sets
2:00 AMRAP
15/12 Calorie Air Bike (each/same time)
Max Sandbag Cleans over Box (48") (150/100)
—rest 1:00 between sets—
(Sub Power Cleans 185/125 if needed)

Scored by Total Cleans · KG conv: 70/45 SB, 85/57.5 PC

Sunday 05.17 — Palmier

OPTION 1 — WORKOUT
5 Rounds
100ft Farmers Carry (70s/50s)
50ft Handstand Walk (or 4 Wall Walks)
KG conv: 32.5/22.5

OPTION 2 — RECOVERY
15 Min Bike (Zone 2)
15 Min Incline Walk (or Slow Jog)
15 Min Row
Mobility: 2-3 Rounds of 12 Scap Push Ups, 12 Wall Slides, 15 Banded External Rotations, 1:00 Child's Pose w/Reach (per side)

Scored by Time (Option 1)

Cool Down / Optional Accessory

Monday: CD: 3-5 min easy cardio, then 2 sets: 1:00 Quad Foam Roll + 1:00 Couch Stretch | Acc: 3 sets: 5 Tempo Push-Ups, 10 Hanging Leg Raises, 1:00 Side Plank (each side)

Tuesday: CD: 3-5 min easy cardio, then 1:00 Seated QL Stretch (each side) + 1:00 Seated External Rotations (each side) | Acc: 3-4 sets: 12 Incline DB Hammer Curls @ RPE 8 + 12 Barbell Skull Crushers @ RPE 8

Wednesday: CD: 3-5 min easy cardio, then 2 sets: 1:00 Adductor Smash (each) + 1:00 Frog Stretch + 1:00 Banded Quadruped Rotations (each) | Acc: 3-4 sets: 12 Goblet Spanish Squat @ RPE 8 + 12 Single Leg Weighted Hip Thrust (each) @ RPE 8

Thursday: CD: 3-5 min easy cardio, then 2 sets: 1:00 Shoo the Cat + 1:00 Posterior Shoulder Smash | Acc: Tabata (8 sets/4:00): 20s Max Banded Bicep Curls / 10s rest — rest 2:00 — Tabata (8 sets/4:00): 20s Max Banded Tricep Extensions / 10s rest

Friday: CD: 3-5 min easy cardio, then 2 sets: 1:00 Toe Elevated Calf Stretch + 1:00 Foam Roller Angels | Acc: 3-4 sets: 12 GHD Hip Extension (or 15 Supermans) + 15 Russian KB Swings @ RPE 7

Gymnastics — Week 3

Tuesday: Strict HSPU & Kipping HSPU

  • Strict Primer: 3 Rounds — Thumb Touching HS Hold, No Monies, Strict Pike HSPU w/ Pause
  • Deficit Strict Wall Facing HSPU % Work: 5 x 5 @ 70–80% of Week 1 max
  • Kipping Primer: 3 Rounds — Eccentric Strict HSPU to Head Stand, Kip Back to Top
  • Kipping HSPU % Work: 3 x sets @ 70–80%, 3 min rest between sets
  • Accessories: Single Arm Pike HS Hold, Lateral Plate Climbers, Overhead Carry

Thursday: Strict T2B & Kipping T2B

  • Strict Primer: 3 Rounds — Scap Pull-Ups, Hollow Hang, Ball Up Hold, Hanging Strict Leg Raise
  • Strict Toes To Bar % Work: 3 x 1 Tempo @ 70–80% of slowest Rep from Week 1
  • Kipping Primer: 3 x Kipping Toes to Target, Kicking to Target
  • Kipping TTB % Work: 3 x sets @ 70–80%, 3 min rest between sets
  • Accessories: Hollow Rocks, Tuck Hollow Rocks, Tick Tocks

Weightlifting

  • 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 Power Snatch + HH Squat Snatch + LH Squat Snatch: 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 Snatch
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