CrossFit 40477

Monday

Strength: Front Squat (8-8-8-8)

• Heavy sets of 8 to build leg strength, bracing, and midline endurance.
• Focus: Consistent heavy effort across all sets; solid bottom-position control.

WOD: 2 x 10-min Stations

• Movements: Air bike → Hang power cleans → Air bike → Chest-to-bar pull-ups
• Stimulus: Big engine test with upper-body pulling fatigue. Grip & lungs on fire.
• Focus: Manage pace on the bike; smooth barbell cycling; steady C2B sets.

Tuesday

15-min AMRAP

• Movements: Wall walks, DB bench press, sit-ups
• Stimulus: Shoulder stamina + horizontal pressing strength with core fatigue.
• Focus: Quality wall walks, controlled bench reps, fast sit-ups.

Wednesday

Overhead Squat Ladder (For Time)

• Movements: Box jumps paired with decreasing OHS weights, reps increase each block.
• Stimulus: Explosive legs + stability under fatigue; mobility demand stays high.
• Focus: Stay efficient in OHS positions; maintain quick but steady box jump rhythm.

Thursday

Shuttle Run / Rower Sandwich

• Movements: Short shuttle intervals + long calorie row
• Stimulus: Aerobic grind with repeatable speed efforts.
• Focus: Settle into a sustainable row pace; strong posture during the runs.

Friday

Strength: Clean & Jerk (1-1-1-1-1)

• Heavy singles to sharpen power and barbell confidence.
• Focus: Technical precision under heavy load.

WOD: Power Clean + Double-Under Pyramid

• Movements: Climbing PC reps to a peak, back down, with DU rounds between.
• Stimulus: Moderate-heavy barbell cycling meets jump-rope breathing test.
• Focus: Smooth barbell mechanics; stay relaxed on the rope.

Saturday

5 Rounds for Time

• Movements: Air bike → DB lunges → short run → rope climb
• Stimulus: Steady conditioning with grip and midline demands.
• Focus: Strong legs on lunges, efficient rope climbs, stay moving.

💪 Monday – “Jack Frost”

Movements: Row calories, light thrusters, chest-to-bar pull-ups
Stimulus / Focus:

• Fast, repeatable intervals (1:1 work/rest)
• Moderate intensity → keep sets consistent
• Pulling endurance + barbell cycling
  Strength: Shoulder Press 5×6 (build by feel) – pure upper-body strict strength

🔥 Tuesday – “Hermey the Elf”

Movements: Box step-ups, GHDs/sit-ups, box jumps, V-ups
Stimulus / Focus:

• Long chipper → nonstop core + legs
• Manage pacing through large reps
• Aerobic grind with high midline demand
  Accessory: Lower-body mini pump — wall sit + split lunge combo (burn guaranteed)

🚴‍♂️ Wednesday – “The Winter Warlock”

Movements: Air bike, alternating DB snatch, burpee-over-DB
Stimulus / Focus:

• Interval sprints until 75 burpees are complete
• Aerobic power + shoulder stamina
• Burpee repeatability is the moneymaker
  Strength: Snatch 5×2 @75–80% — sharp, clean singles with technical focus

🪵 Thursday – “Bumble”

Movements: Air squats, double unders
Stimulus / Focus:

• Short, repeatable 2:00 intervals
• Breathing + coordination under fatigue
• Keep rounds within the same time window
  Accessory: “Shock Method” — heavy bench, push-ups, DB fly pump (chest + triceps)

🏋️‍♂️ Friday – “Yukon Cornelius”

Movements: Heavy deadlifts, handstand push-ups, toes-to-bar
Stimulus / Focus:

• Fast 3-round sprint
• Grip, midline, and shoulder stamina tested
• Break before failure to avoid blow-up
  Accessory (Gymnastics): Handstand + grip endurance AMRAP (farmers carry each round)

⏱ Saturday – “Snow Miser”

EMOM Structure:

• Min 1: Wall balls
• Min 2: Handstand walk / wall walk
• Min 3: Shuttle runs
• Min 4: Hang power cleans
  Stimulus / Focus:
• Pacing + consistency across 24 minutes
• Manage fatigue station to station
• Skill + engine + power blend
  Accessory: Weighted pull-ups, lateral raises, banded pull-aparts (vertical pull + shoulders)

🧊 Sunday – Options

Option 1: “Scrooge McDuck”

Movements: KB swings + walking lunges
Stimulus: Classic endurance + posterior chain pump

Option 2: Recovery

Stimulus: Low-intensity aerobic sweat

Option 3: Mayhem Racing

Stimulus: Race-style sled + row intervals, high power + pacing skills

Dear Community,

what a year it’s been! 🧡

So many sweaty workouts, new PRs, shared successes, new faces and loyal long-term members – you’ve made our box a special place once again in 2025. Before we head into the calm (or chaos 😅) of the holidays, we’d love to wrap up the year TOGETHER with you.

To do that, we’re turning our box into a little mini Christmas market:
We’ll set up a mulled wine and waffle stand for you. There will also, of course, be soft drinks available.

We’d also be super happy to see your ideas for a community stand.
For example: a shared snack stand with snacks from all over the world – by and for our international community. You’re very welcome to add more ideas to the list – let your creativity run wild!

https://docs.google.com/spreadsheets/d/1Gl2XCyWRykY3eWXXTIaSQ8Dpo9RwVEuG--SfFyU3BIM/edit?gid=0#gid=0

Here are the details:

• Start: 2:00 p.m.
• Where: CrossFit 40477
• Who: Members and partners

Please register for free via RESAWOD so we can get a rough idea of how many of you will be joining.

We can’t wait to celebrate the end of the year together with you! 🎄✨