Weekly Program Preview CW 38 · 09.14 – 09.20 - CrossFit 40477

CrossFit 40477 September 10, 2026 at 8:36 AM

Weekly Program

CW 38 · 09.14 – 09.20

Dear community, here comes your weekly overview!

A strong week with heavy barbells and a lot of gymnastics strength ahead of you.

Monday opens with a heavy complex — Deadlift, Power Clean & Shoulder to Overhead — followed by 7 rounds of heavy Deadlifts and Strict Handstand Push-Ups. Keep the deadlifts unbroken and treat the walk to the wall as your rest.

Tuesday is the long grind of the week: Row, Burpee Box Jump Overs & Dumbbell Snatches. Use the first row to set a pace you can repeat — the athlete who never really stops wins this one.

Wednesday brings 40-30-20-10 Wall Balls & Toes-to-Bar, and afterwards you'll build to a heavy 3-rep Back Squat on tired legs. If you tested your triple back in July, this is your chance to chase it.

Thursday starts with handstand skill work, then sprint intervals of 400 m runs and Hang Power Cleans — arrive at the bar ready to cycle 12 unbroken reps.

Friday pairs Tempo Bench Press with the benchmark "Strict Cindy" — 20 minutes of strict pull-ups, push-ups and air squats. Pick a strict pulling option you can sustain for the full 20:00.

Saturday is a partner workout: one of you bikes while the other works through GHDs, Lateral Burpees and Power Snatches. Sunday closes the week steady with 10 rounds of running, front rack lunges and handstand walks.

Have a great week of training! 💪

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Liebe Community, hier kommt euer Wochenüberblick!

Vor euch liegt eine starke Woche mit schweren Hanteln und viel Gymnastics-Kraft.

Der Montag startet mit einem schweren Komplex — Deadlift, Power Clean & Shoulder to Overhead — gefolgt von 7 Runden aus schweren Deadlifts und Strict Handstand Push-Ups. Haltet die Deadlifts unbroken und nutzt den Weg zur Wand als eure Pause.

Der Dienstag ist der lange Grind der Woche: Rudern, Burpee Box Jump Overs & Dumbbell Snatches. Findet auf dem ersten Row ein Tempo, das ihr wiederholen könnt — hier gewinnt, wer nie wirklich stehen bleibt.

Der Mittwoch bringt 40-30-20-10 Wall Balls & Toes-to-Bar, und im Anschluss baut ihr auf müden Beinen einen schweren 3er-Back-Squat auf. Wer seinen Triple im Juli getestet hat, kann ihn jetzt jagen.

Am Donnerstag steht zuerst Handstand-Skill an, danach Sprint-Intervalle aus 400-m-Läufen und Hang Power Cleans — kommt so an die Stange, dass ihr die 12 Wiederholungen unbroken durchziehen könnt.

Der Freitag kombiniert Tempo Bench Press mit dem Benchmark „Strict Cindy" — 20 Minuten Strict Pull-Ups, Push-Ups und Air Squats. Wählt eine Strict-Pulling-Variante, die ihr die vollen 20:00 durchhaltet.

Der Samstag ist ein Partner-Workout: Eine:r fährt Bike, während die andere Person GHDs, Lateral Burpees und Power Snatches abarbeitet. Der Sonntag schließt die Woche ruhig ab — 10 Runden aus Laufen, Front-Rack-Lunges und Handstand Walks.

Viel Spaß beim Training! 💪

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.

Monday09.14

Deadlifts & Strict Handstand Push-Ups

Challenge

Strength / Skill

Every 1:30 (5 sets): 3 Deadlifts + 2 Power Cleans + 1 Shoulder to Overhead. Start moderate and build to heavy. Score: Heaviest Weight.

Workout — Freedom (RX)

7 Rounds for Time:
7 Deadlifts (125/85 kg)
7 Strict Handstand Push-Ups

Scored by Time

Cool-Down

For Quality — 3:00–5:00 easy cardio, then on a 6:00 clock: 1:00 Couch Stretch (each) + 1:00 Banded Shoulder Distraction + 1:00 Active 90/90 Stretch.

Optional Accessory

Tabata (8 sets · 4:00): :20 Banded Face Pulls / :10 rest (no extra rest between sets). Scored by total reps.

Demos: Scap Push Up · Samson Lunge

Tuesday09.15

Row, Burpee Box Jump Overs & DB Snatches

Grind

Strength / Skill

No Strength today — the long grind is the day's work.

Workout — Freedom (RX)

For Time (23:00 cap):
75/60 cal Row
25 Burpee Box Jump Overs (60/50 cm)
50 Alternating Dumbbell Snatches (22.5/15 kg)
25 Burpee Box Jump Overs (60/50 cm)
75/60 cal Row

Scored by Time

Cool-Down

For Quality — 3:00–5:00 easy cardio, then on a 6:00 clock: 2:00 Overhead Squat on Wall + 1:00 Pigeon Pose on Box (each).

Optional Accessory

"HOLDING JT" — accumulate 1:30, then 1:00, then :30 of each: Handstand Hold, Plank Hold (elbows), Top of the Ring Dip Hold. Complete in order, break as needed.

Demos: Deadbug · Glute Bridge · Up Down · Bird Dog

Wednesday09.16

Wall Balls & Toes-to-Bar

Pain Cave

Strength / Skill

Post-Workout — on a 15:00 clock: build to a Heavy 3-Rep Back Squat (squatting on tired legs). Score: Weight.

Workout — Freedom (RX)

For Time (14:00 cap):
40-30-20-10
Wall Balls (9/6 kg)
Toes to Bar

Scored by Time

Cool-Down

For Quality — 3:00–5:00 easy cardio, then on a 5:00 clock: 1:00 Foam Roll Quads (each) + 1:00 Foam Roll Hamstrings (each) + 1:00 Cobra Stretch.

Optional Accessory

3–4 sets: 10 Single Dumbbell Bulgarian Split Squats (each side) @ RPE 7 + 15 Single Dumbbell Weighted Hip Thrust @ RPE 7. Rest 1:00 between sets.

Demos: Glute Bridge Marches · Banded Pull Aparts · Hollow Rocks · Kip Swings

Thursday09.17

Runs & Hang Power Cleans

Sprint

Strength / Skill

Skill — on a 10:00 clock: Handstand Walk, Handstand Hold & Overhead Stability Work (RPE 6, tiered by level). No Measure.

Workout — Freedom (RX)

Every 3:30 (5 sets):
400 m Run
12 Hang Power Cleans (60/42.5 kg)

Scored by slowest set

Cool-Down

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

Optional Accessory

For Completion — accumulate 3:00 of Deadhang Hold from the pull-up bar or rings.

Demos: Box Pike Walk · Banded Pull Apart · Plank Shoulder Taps

Friday09.18

"Strict Cindy"

Steady

Strength / Skill

Every 2:00 (4 sets): 5 Tempo Bench Press (:03 negative + :01 pause at the bottom). Start light-moderate (RPE 6) and build in small jumps. Score: Heaviest Weight.

Workout — Freedom (RX)

"STRICT CINDY" — 20:00 AMRAP:
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats

Scored by Rounds + Reps

Cool-Down

For Quality — 3:00–5:00 easy cardio, then on a 4:00 clock: 1:00 Lacrosse Ball Shoulders (each) + 1:00 Lacrosse Ball Pec (each).

Optional Accessory

For Completion: 500 m Row @ RPE 6, rest 1:00, then 4 × 250 m Row @ RPE 8–9 with :30 rest between each.

Demos: Banded Pull Apart · Scap Pull Ups · Dynamic Squat Stretch · Samson Lunge · DB Floor Press · Single Arm DB Row · Elevated Push Up

Saturday09.19

Partner: Bike vs. GHDs, Burpees & Snatches

Challenge

Strength / Skill

No Strength today — partner workout only.

Workout — Freedom (RX)

Teams of 2 (32:00 cap):
Partner 1: 8,000 m Bike Erg (or 250/200 cal Air Bike)
Partner 2: 8 sets (each) of:
15 GHDs
10 Lateral Burpees Over Bar
5 Power Snatches (70/47.5 kg)
*P1 bikes while P2 completes a set — after a full set, partners switch. If either station finishes, both partners work to finish the remaining work (rest/work).

Scored by Time

Cool-Down

For Quality — 3:00–5:00 easy cardio, then on a 6:00 clock: 1:00 Couch Stretch (each) + 1:00 Breakdancer Stretch (each) + 1:00 Wall Assisted Shoulder Opener (each).

Optional Accessory

3–4 sets: 30 Banded Face Pulls + 30 Banded Tricep Extensions. Rest as needed. Keep the band tension easy and move fast (superset).

Demos: Deadbug · Plank

Sunday09.20

Runs, Front Rack Lunges & Handstand Walks

Steady

Strength / Skill

No Strength today.

Workout — Freedom (RX)

10 Rounds for Time (30:00 cap):
200 m Run
15 m Single Dumbbell Front Rack Walking Lunge (22.5/15 kg)
7.5 m Handstand Walk

Scored by Time

Cool-Down

For Quality — 3:00–5:00 easy cardio, then on a 6:00 clock: 2:00 Couch Stretch (each) + 1:00 Banded Shoulder Distraction (each).

Optional Accessory

For Quality — accumulate 3:00 in a Front Rack Sandbag Hold @ RPE 8 (rest as needed between drops). Options: any heavy odd object, Double Dumbbell Front Hold or a kettlebell.

Demos: Banded 7s · Plank Shoulder Taps · Pike Hold (Feet on Box)

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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