⚡️ Programming Update – “Thunderstruck” Cycle & New Gymnastics Cycle begin ⚡️

Frankfurt CrossFit June 15, 2025 at 8:21 PM

Hey Team,

Starting tomorrow, we launch our brand-new 9-week “Thunderstruck” cycle – built to get you strong, explosive, and technically sharp under fatigue:

🔥 Cycle Highlights:

  • Powerlifting + Plyometrics – Build raw strength & turn it into explosive speed 
  • Olympic Lifting Focus – Alternating Snatch & Clean & Jerk days for high-skill, moderate-load precision 
  • EMOM Conditioning – Barbell cycling meets rowing, running or biking to train composure under fatigue 
  • Dumbbell Pressing Mini-Pump – Stability & upper-body strength that transfers directly to gymnastics 

📅 Week 1 Overview (Mon 16 → Sat 21 June)

📆 
🏋️ Strength💥 Power
Day 1Deadlift 1RMBroad Jump Max Distance
Day 2Snatch 1RM—
Day 3Front Squat 1RMBox Jump Max Height
Day 47 Rounds EMOM: 200/175m Row + 3 PC + 3 PJ (50–60%)

🤸‍♀️ Gymnastics Class – Tuesday @ 19:15

This coming week, we’ll dial in:

  • Handstand technique
  • Handstand walk attempts – for those ready to move (or try!) on hands ✋➡️✋
  • Rope climb skills – hooks and footwork finesse 🧗‍♀️

Then…(the following week) we kick off a new Handstand Push-Up cycle! 🧱

Volver a Frankfurt CrossFit