Preview Program 09.07 — 09.13.26 - CrossFit 40477

CrossFit 40477 September 4, 2026 at 10:34 AM

Weekly Program

CW 37 · 09.07 – 09.13 (Week 6 of current training cycle)

Dear community, here comes your weekly overview!

It's retest week! On Monday and Thursday you'll rebuild your heavy 8-rep Front Squat and Push Press and compare them to your baseline from early August — time to see what the cycle has done for you.

Beyond that, the week has plenty in store: Monday brings the benchmark "Daniel", Wednesday is the September Monthly Challenge (5,000 m partner row — pick your switch strategy wisely!), and on Friday we honor the fallen with the "9/11 343 Tribute" workout. The weekend closes with a partner row/kettlebell grinder on Saturday and a steady running & bodyweight piece on Sunday.

🎓 Sunday, Sep 6: CrossFit Intro Seminar — we need a few more of you!

On Sunday, September 6th, 9:00 am – 12:00 pm, our next CrossFit Intro Seminar takes place — for all new members and everyone who wants to become one!

In about three hours you'll learn what CrossFit is all about, how a class is structured, and how every movement can be scaled to your level. The focus is on the key movement patterns — Squat, Hinge, Push & Pull — capped off with a beginner-friendly Mini-WOD. Technique, safety, and fun come first: the perfect start, no experience needed. (Non-members 49 €, members 25 €.)

Important: we still need a few more sign-ups so the course can happen on Sunday — register via the RESAWOD app and spread the word to friends who want to give CrossFit a try. Coach Niklas is already looking forward to the course! 💪

All info at crossfit40477.de

📅 Save the Date

• Sep 13: Some of our members are racing the Ratingen Triathlon — come by and cheer them on! Event info

🇩🇪 Deutsche Version anzeigen

Liebe Community, hier kommt euer Wochenüberblick!

Es ist Retest-Woche! Am Montag und Donnerstag baut ihr euren schweren 8er-Satz im Front Squat und Push Press wieder auf und vergleicht ihn mit eurer Baseline von Anfang August — Zeit zu sehen, was der Zyklus gebracht hat.

Darüber hinaus hat die Woche einiges zu bieten: Der Montag bringt das Benchmark „Daniel", am Mittwoch steht die September Monthly Challenge an (5.000-m-Partner-Row — wählt eure Wechselstrategie klug!), und am Freitag ehren wir mit dem „9/11 343 Tribute"-Workout die gefallenen Einsatzkräfte. Das Wochenende schließt mit einem Partner-Grinder aus Rudern und Kettlebells am Samstag und einem ruhigen Lauf- & Bodyweight-Stück am Sonntag.

🎓 Sonntag, 6.9.: CrossFit Intro Seminar — wir brauchen noch euch!

Am Sonntag, den 6. September, von 9 bis 12 Uhr, findet unser nächstes CrossFit Intro Seminar statt — für alle neuen Mitglieder und alle, die es noch werden wollen!

In rund drei Stunden lernt ihr, was CrossFit ausmacht, wie eine Class abläuft und wie sich jede Übung auf euer Level skalieren lässt. Im Mittelpunkt stehen die wichtigsten Bewegungsmuster — Squat, Hinge, Push & Pull — und zum Abschluss gibt es ein einsteigerfreundliches Mini-WOD. Technik, Sicherheit und Spaß stehen im Vordergrund: der perfekte Einstieg, ganz ohne Vorkenntnisse. (Externe 49 €, Mitglieder 25 €.)

Wichtig: Damit der Kurs am Sonntag stattfinden kann, brauchen wir noch ein paar Anmeldungen — meldet euch gern über die RESAWOD-App an und erzählt es allen, die CrossFit einmal ausprobieren wollen. Coach Niklas freut sich schon auf den Kurs! 💪

Alle Infos auf crossfit40477.de

📅 Save the Date

• 13.9.: Einige unserer Mitglieder starten beim Ratingen Triathlon — kommt gerne zum Anfeuern vorbei! Infos zum Event

CrossFit

Workout Types — the day’s stimulus

SprintAll-out and short — move aggressively from the first rep and hold on.

SteadyA sustainable, controlled pace you can hold the whole way — no big spikes (~RPE 7).

GrindLonger and relentless — settle into a strong pace and grind through the fatigue.

Pain CaveHigh intensity that gets deep and uncomfortable — pace it smart and keep moving.

ChallengeA test of something specific — heavier loading, a harder skill, or a benchmark effort.

Monday09.07

"Daniel"

Steady

Strength / Skill

On a 12:00 clock — build to a Heavy 8-Rep Front Squat (retest of your baseline from Aug 4). Score: Heaviest Weight.

Workout — Freedom (RX)

"DANIEL" — For Time:
50 Pull-Ups
400 m Run
21 Thrusters (42.5/30 kg)
800 m Run
21 Thrusters (42.5/30 kg)
400 m Run
50 Pull-Ups

Scored by Time

Cool-Down

For Quality — 3:00–5:00 easy cardio, then on a 6:00 clock: 1:00 Banded Bicep Stretch (each) + 1:00 Banded Shoulder Overhead Distraction + 1:00 Spiderman Stretch (each).

Optional Accessory

Every 1:00 (10:00): 200/175 m Row.

Tuesday09.08

Wall Walks, GHDs & Max Box Jumps

Sprint

Strength / Skill

Skill — Every 1:00 (6:00): Min 1 — 1 Wall Walk + :20 Hold at the Top; Min 2 — 8 GHDs to Parallel or 8 Slow V-Ups. No Measure.

Workout — Freedom (RX)

2:00 AMRAP (6 sets):
16 GHDs (or 20 V-Ups)
4 Wall Walks
Max Reps Box Jumps (60/50 cm)
-Rest 2:00 between sets-

Scored by Total Box Jumps

Cool-Down

For Quality — 3:00–5:00 easy cardio, then on a 6:00 clock: 1:00 Lacrosse Ball Shoulders (each) + 1:00 Lacrosse Ball Calves (each) + 1:00 Lacrosse Ball Feet (each).

Optional Accessory

2–3 sets: :30–1:00 Plank Hold (elbows) + :30–1:00 Right Side Plank Hold (elbows) + :30–1:00 Left Side Plank Hold (elbows). Rest 2:00 between sets.

Demos: Alternating V-Up · Alternate Bike Crunches · Inchworm Push Up · Plank Hold (Elbows) · Side Plank (Elbow) · Deadbug · Hollow Hold

Wednesday09.09

September Monthly Challenge: Team 5k Row

Challenge

Strength / Skill

No Strength today — the September Monthly Challenge is the day's work.

Workout — Freedom (RX)

"SEPTEMBER MONTHLY CHALLENGE"
In Teams of 2:
5,000 m Row*
*Partners must switch every even 250 m or 500 m for the entire 5k. 500 m switch = 5 turns each, 250 m switch = 10 turns each (2,500 m per athlete).

Scored by Time

Cool-Down

For Quality — 3:00–5:00 easy cardio, then on a 4:00 clock: 1:00 Couch Stretch (each) + 2:00 Active Frog Stretch.

Optional Accessory

3 sets: 20 Ring Rows (rings set at armpit height) + 30 Push Ups. Rest 1:00 between sets.

Demos: Glute Bridge · Banded Pull Aparts · Inchworm Push Up

Thursday09.10

Double Unders & OH Walking Lunges

Sprint

Strength / Skill

On a 10:00 clock — build to a Heavy 8-Rep Push Press (retest of your baseline from Aug 6). Score: Heaviest Weight.

Workout — Freedom (RX)

Every 3:00 (5 sets):
50 Double Unders
50 ft (15 m) Single Arm Overhead Dumbbell Walking Lunge (22.5/15 kg)
50 Double Unders

Scored by slowest set

Cool-Down

For Quality — 3:00–5:00 easy cardio, then on a 6:00 clock: 1:00 Lacrosse Ball Forearms (each) + 1:00 Lacrosse Ball Calves (each) + 1:00 Banded Tricep Stretch (each).

Optional Accessory

Every 1:00 (8:00): :20 Max Strict Pull-Ups / :40 rest. Scored by Total Reps.

Demos: Single Dumbbell Walking Lunge · Banded Lateral Steps · Deadbug · Banded Pull Aparts · Waiter Walk

Friday09.11

"9/11 343 Tribute"

Grind

Strength / Skill

No Strength today — tribute workout only.

Workout — Freedom (RX)

"9/11 343 TRIBUTE" — 9 Rounds for Time:
11 Lateral Burpee Over Bar
3 Power Snatch (70/47.5 kg)
4 Overhead Squats (70/47.5 kg)
3 Bar Muscle Ups
In honor of the 343 firefighters who gave their lives on September 11, 2001.

Scored by Time

Cool-Down

For Quality — 3:00–5:00 easy cardio, then on a 6:00 clock: 1:00 Couch Stretch (each) + 2:00 Cobra to Prayer Stretch + 2:00 Bottom-of-a-Squat Hold (laying down, feet against the wall).

Optional Accessory

3–4 sets: 12 Goblet Spanish Squats @ RPE 8 + 12 Single Leg Weighted Hip Thrusts (each side) @ RPE 8. Rest 1:30 between sets.

Demos: Dynamic Squat Stretch

Saturday09.12

Partner: Row & Kettlebell Grinder

Grind

Strength / Skill

No Strength today — partner workout only.

Workout — Freedom (RX)

Teams of 2 · 25:00 AMRAP:
2,000/1,800 m Row
100 Kettlebell Swings (24/16 kg)
100 Kettlebell Box Step Ups (24/16 kg · 60/50 cm)
100 Kettlebell Swings (24/16 kg)
Max Distance Row in the remaining time
*Partner 1 works while Partner 2 rests — switch as needed the entire workout.

Scored by Total Meters

Cool-Down

For Quality — 3:00–5:00 easy cardio, then on a 6:00 clock: 1:00 Half Spinal Twist (each) + 2:00 Hamstring Stretch + 1:00 Pigeon Pose (each).

Optional Accessory

For Quality — accumulate 3:00 of Deadhang Hold from the pull-up bar (rest as needed; options: rings / ring-row hold, or heavy double-DB farmer-carry hold).

Demos: Half Spinal Stretch

Sunday09.13

Runs, Push Ups & Air Squats

Steady

Strength / Skill

No Strength today.

Workout — Freedom (RX)

For Time:
1,000 m Run
100 Push Ups
1,000 m Run
200 Air Squats
1,000 m Run

Scored by Time

Cool-Down

For Quality — 3:00–5:00 easy cardio, then on a 6:00 clock: 1:00 Pec Stretch on the Ground (each) + 2:00 Foam Roll Calves + 2:00 Foam Roll Low Back.

Optional Accessory

3 sets: 10 Double DB Tricep Kickbacks @ RPE 7 + 20 Banded Tricep Pressdowns. Rest 2:00 between sets.

Demos: Banded Pull Aparts · Samson Lunge · Dynamic Squat Stretch · Dumbbell Floor Press

Specialty Classes

Gymnastics: Tuesdays focus on inversion control and strict pressing strength — headstand leans and controlled kick-ups, building strength, confidence, and control upside down. Thursdays focus on gymnastics conditioning — practicing gymnastics movements under fatigue while maintaining good movement quality. Full program and supporting videos are on BTWB.

Weightlifting & Strength Class: full programming, loads & accessories are on BTWB.

CrossFit 40477 · Weekly Program · Scaling provided by your coaches in class (details available on BTWB)

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