WEEKLY OVERVIEW 02.16 - 02.22

CrossFit 40477 12 de febrero de 2026, 7:46

Hi #pempelforce community,

before we share next week’s schedule, here’s a quick overview of the workshops and events coming up soon:

  • Saturday, Feb 14 | 12:30–14:30 – Squat Clinic with Carsten
  • Sunday, Feb 22 | 9:00–13:00 – Clean & Jerk Workshop (Intermediate & Advanced) with Kai (DOSB Weightlifting Coach Level B/C – Competitive Sport). Registration via RESAWOD is now open.

FITNESS BUNDESLIGA & CROSSFIT OPEN – ALWAYS ON FRIDAYS
Free registration for members (no credits will be deducted).

  • Friday, Feb 13 | from 16:00 – Fitness Bundesliga Workout
  • Friday, Feb 20 | from 16:00 – Fitness Bundesliga Workout
  • Friday, Feb 27 | from 16:00 – CrossFit Open WOD 1
  • Friday, Mar 6 | from 16:00 – CrossFit Open WOD 2
  • Friday, Mar 13 | from 16:00 – CrossFit Open WOD 3

CrossFit program overview:

CLASS PLAN CROSSFIT

Overview Program Strength Class - week 7:

Monday
Back Squat 6x 2 @90%
BB front rack Lunges 3x8/8 RPE 6
Superset 1 (3 rounds)
• Row armstring curls
• Calf Raises single leg 10/10
Core finisher EMOM x 9
• Min 1: Banded Deadbug 30sec
• Min 2: Side Plank banded row 20sec /per side see here

Wednesday
Front Squat 3x4 tempo 33x1 @65%
Pull Ups 3xmax reps, 2reps in reserve (if that means less that 3 reps, use bands)
Superset 1 (3 rounds)
• Deadhang 30sec
• Double Dumble Box Step Up 6/6
Superset 2 (3 rounds)
• Hip thrust 12
• Face Pulls 20

Saturday
Bench Press 4x3 @ 85%
Superset 1 (3 rounds)
• Fit elevated ring rows 6-8
• Seated Arnold Press 10-12
Superset 2 (3 rounds)
• Banded Chest Flyes 12
• LM BB Row 8-10
Finisher:
3 rounds
• Banded Biceps Curls 20
• Banded Triceps Curls 20

Overview Program Gymnastics Class - week 6:

Tuesday: Handstand / Handstand Balance / Handstand Walk
Thursday: Strict Pull-ups / Grip Work / Core Work

Overview Program Weightlifting Advanced:

10 Minutes for
AMRAP 5
5 Jumping Squats
(Deep Squat, Explosive Hip)
10 Lunges
15 Russian KB Swings
(12/8, Explosive Hip) -Into- 10Rep Barbell Warmup
Good Mornings
SG Deadlift
SG First Pull
Hang High Pull
Muscle Snatch
OHS
Sotts Press
Snatch Balance
Power Snatch
Low Hang High Pull + High Pull
3x2x 2+1
80%, 90%, 92.5% 1RMS
Tall Snatch
3x2
65%, 67.5%, 70% 1RMS
3-Position SS
3x1
77.5%, 80%, 82.5% 1RMS
Squat Snatch
4x2-2-1-1
80%, 90%, 92.5%, 95% 1RMS
EMOM10: 1) 2 Tempo Floating Snatch First Pull (x331) 2) 4 SG Deadlifts
5x2, 5x4
120%-140% 1 RMS for both Lifts

And for some extra motivation: we’re bringing the Committed Club back to life—and we’ll be celebrating every single class booking.


#staytuned #showup

 Volver a CrossFit 40477