Weekly Program preview 05.18.26 – 05.24.26

CrossFit 40477 May 14, 2026 at 10:06 AM

Strength Cycle: Week 7 Tips

We’re in Week 7 of the strength cycle and entering the final phase. You should be starting to feel the payoff from the work you’ve put in over the last six weeks. On Wednesday, you will have the opportunity to build to a heavy snatch single if positions and movement quality are looking good. Heavy lifts are earned through consistency, confidence, and clean movement patterns. Reminder: If it doesn't look great, weight shouldn't be added.


This week is about trusting the positions and staying composed under heavier loads.

 

Strength Tips:

  • Stay patient off the floor: Strong positions early lead to confident lifts overhead.
  • Commit to the turnover: Aggressive movement under the bar creates successful catches.
  • Don’t chase misses: If positions or speed break down, bring the load down.
  • Lift with confidence: Heavy attempts should still look smooth, controlled, and intentional.

Gymnastics: Handstand Walks

We’re wrapping up our handstand walk progression this week with a continued focus on control, balance, and confidence upside down. You should prioritize strong midline positions and smooth, controlled movement over simply chasing distance.


For Level 2 athletes, this is a great week to step away from the wall and spend time practicing true handstand walking as an alternative to the programmed EMOM. It would be awesome to see some new handstand walkers this week!

 

Handstand Walk Coaching Tips:

  • Stay stacked: Keep wrists, shoulders, hips, and heels aligned throughout the movement.
  • Own the midline: Tight core positions create balance and control upside down.
  • Move with control: Small hand placements and steady breathing lead to better success.
  • Be willing to fall: Confidence upside down comes from spending time upside down.

CrossFit 40477 — Weekly Program 05.18 – 05.24

Week 7 — Freedom (RX) Level

CrossFit

Monday 05.18 — Half Murph (Retest)

Strength: No Strength or Gymnastics

800m Run
—into—
10 Rounds:
5 Strict Pull Ups (or 1 Rope Climb)
10 Push Ups
15 Air Squats
—into—
800m Run

Scored by Time

Tuesday 05.19 — Annie Oakley

Strength: Gymnastics: Handstand Walk

40-30-20-10
Box Jumps (20)
50ft Handstand Walk (or 4 Wall Walks) after each set

Scored by Time

Wednesday 05.20 — Will Rogers

Strength: Heavy Snatch Single | Work to 85% OR RPE 8-9 | *If form looks good, build to 1RM

27-21-15-9
Calorie Air Bike
Dumbbell Snatch (50/35)
—rest till 12:00—
21-15-9
Calorie Air Bike
Dumbbell Snatch (50/35)
(Women's Cal: 22-16-12-8)

Scored by Time each set · KG conv: 22.5/15

Thursday 05.21 — Gene Autrey

Strength: Every 1:30 x 6 sets | 2 Back Squats @ 65% OR RPE 6 | *fast out of the hole!

15:00 AMRAP
50/40 Calorie Row
50 Air Squats

Scored by Rounds + Reps

Friday 05.22 — Bass Reeves

Strength: Power Clean + Jerk | Build to 80–85% OR RPE 8-9 | Complete 3 singles at that weight

3 Rounds: 50 DU + 5 C&J (115/75)
3 Rounds: 50 DU + 5 C&J (135/95)
3 Rounds: 50 DU + 5 C&J (155/105)

Scored by Time · KG conv: 52.5/35, 60/42.5, 70/47.5

Saturday 05.23 — Wild Bill Hickok

Strength: Mini Pump — Upper Pull | 3-4 sets: 8 Weighted Chin Ups + 10 Double DB Bent Over Row + 12 Reverse Grip Lat Pulldown + 10 Alt DB Curls (each) — all @ RPE 8/10. Rest 2:00-3:00

Teams of 2 · 8 sets (each / 1:1)
200m Run
15 Toes to Bar

Scored by Total Time

Cool Down / Optional Accessory

Monday: CD: 3-5 min easy cardio, then 2 sets: 1:00 Alternating Calf Stretch + 1:00 Bench Stretch for Lats + 1:00 Chest Stretch | Acc: 2-3 sets: 15 Overhead Plate Sit Ups + :30-60s Chinese Plank + 15 KB Side Bends (each) + 15 Pulse Ups. Rest 2:00 between sets

Tuesday: CD: 3-5 min easy cardio, then 2 sets: 1:00 Wall Jefferson Curl + 1:00 Scorpion Stretch | Acc: Accumulate 3:00 Front Rack Sandbag Hold @ RPE 7-8. Rest as needed. 10:00 time cap.

Wednesday: CD: 3-5 min easy cardio, then 2 sets: 1:00 Bench Stretch for Lats + 1:00 Foam Roller Angels | Acc: 4 sets: 8 Alt DB Bench Press (each) @ RPE 8/10 + 15 Resistance Band Chest Fly High-to-Low @ RPE 8/10. Rest 1:00 between sets

Thursday: CD: 3-5 min easy cardio, then 2 sets: 1:00 Barbell Forearm Stretch + 1:00 Toe Touch Stretch + 1:00 Rig QL Stretch | Acc: 3-4 sets: 8 DB Bulgarian Split Squat (each) @ RPE 8/10 + 10 3-Way Calf Raises (each way) @ RPE 8/10. Rest 1:00 between sets

Friday: CD: 3-5 min easy cardio, then 2 sets: 1:00 Lacrosse Ball Foot Smash + 1:00 Forearm Smash | Acc: 3 sets: 8 Seated DB Shoulder Press + 10 Diamond Push Ups + 10 Plate Front Raise + 10 Seated Alt DB Hammer Curl (each) — all @ RPE 8/10. Rest 1:00

Gymnastics — Week 4

Tuesday: HSPU

  • Strict Primer: 3 Rounds — 16s Thumb Touching HS Hold, 8x No Monies w/16s Hold, 3x Strict Pike HSPU w/5s Pause
  • Deficit Strict Wall Facing HSPU % Work: 3 x 5 @ 80–90% of highest rep from Week 1, rest 3 min
  • Kipping Primer: 3 Rounds — 1x Eccentric Strict HSPU, 9s Head Stand, 1x Kip Back to Top w/9s Hold
  • Kipping HSPU % Work: 3 x sets @ 80–90%, 3 min rest between sets
  • Accessories: 3 Rounds — 6s/16s Single Arm Pike HS Hold, 16x Lateral Plate Climbers, 16/16m OH + Front Rack Carry (36/28KG)

Thursday: Toes-to-Bar

  • Strict Primer: 3 Rounds — 7x Scap Pull-Ups, 7s Hollow Hang, 1x Ball Up w/7s Hold, 7s Hollow Hang, 7x Jefferson Curls
  • Strict TTB % Work: 3 x 1 Tempo @ 70–80% of Slowest Rep — as slow as possible, rest 3 min
  • Kipping Primer: 2x Beat Swings, 1x Kipping TTT progressions (Hip → Sternum → Eye → Bar)
  • Kipping TTB % Work: 3 x sets @ 70–80% of Max Effort from Week 1, rest 3 min
  • Accessories: 3 Rounds — 14x Hollow Rocks, 14x V-Ups, 14x Hollow Rocks, rest 1 min

Weightlifting (Clean)

  • Tall Clean: 4 x 2 — 55%, 57.5%, 60%, 60% 1RMC
  • Hang High Pull + LH Squat Clean: 3 x (2+1) — 70%, 80%, 85% 1RMC
  • 3-Position Squat Clean: 3 x 1 — 75%, 80%, 82.5% 1RMC
  • Squat Clean: 3 x 3 — 80%, 85%, 90% 1RMC
  • EMOM 10: 2 Front Squats + 4 Back Squats: 5 x 2 / 5 x 4 — 85%–97.5% 1RMC
  • EMOM 10: 2 Tempo Floating Clean Pull (x331) + 4 Deadlifts: 5 x 2 / 5 x 4 — 110%–120% 1RMC

Strength Class

Monday

  • Back Squat — 4x4 @ 75% 1RM: Back Squat 4-4-4-4, using heaviest weight per set
  • 3 RFQ: DB Farmers Hold Step Ups + Deadlift Fulls: 3 rounds: 5 DB Farmers Hold Step Ups + 8 Deadlift Fulls, pick load. Rest 1:30
  • 3 RFQ: Bulgarian Split Squats + Nordic Hamstring Curls: 3 rounds: 14 Bulgarian Split Squats + 5 Nordic Hamstring Curls. Rest 1:30
  • E1M for 6 min: Core: 12 Weighted Sit-ups + Copenhagen Plank + 10 V-ups

Wednesday

  • Deadlift — 4x4 @ 75% 1RM: Deadlift 4-4-4-4, using heaviest weight per set
  • 3 RFQ: Romanian Deadlifts + Push Press: 3 rounds: 7 RDL @ 60% 1RM + 5 Push Press, pick load. Rest 1:30
  • 3 RFQ: Single Leg KB RDL + Strict Pull-ups: 3 rounds: 16 Single Leg KB RDL + 5 Strict Pull-ups
  • E1M for 7 min: Core: 10 GHD Sit-ups + L-Sit Hold + Pallof Press + 10 Hollow Rocks

Saturday

  • Strict Press — 4x4 @ 75% 1RM: Strict Press 4-4-4-4, using heaviest weight per set
  • 3 RFQ: Push Press + Strict Pull-ups: 3 rounds: 5 Push Press + 6 Strict Pull-ups
  • 3 RFQ: DB Lateral Raises + Face Pulls: 3 rounds: 10 DB Lateral Raises + 15 Face Pulls
  • Pump Finisher — 3 RFQ: 3 rounds: 5 Close Grip Bench Press + 5 Barbell Rows, pick load. Rest 1:30

All details/videos on BTWB.

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