CLASS PLAN 04.20.26 – 04.26.26 & Events

CrossFit 40477 17 de abril de 2026, 7:39

Dear Community,

Please note: Due to a seminar the box is closed next weekend (April 25 - April 26). Open Gym+ Users may sign up for the evening slots. Please make sure to get the introduction on time during the week if you want to use a spot. It will only be possible until Friday.

Please don't forget our events next weekend:

  • April 25 (Saturday): Regional Throwdown (1st Bundesliga) for our team in Mainz (supporters are welcome!!)
  • April, 26: DUS marathon: Come and support our relay teams and the solo runners 
marathon_2026.pdf
fitness_bundesliga_regionals.pdf

Please find your weekly preview below:

CrossFit Classes

Strength Cycle: Week 3 Tips

We’re kicking off Phase 2 of the strength cycle this week, where you begin to build on the positions you established in the first two weeks with slightly heavier loading. The focus now shifts to strengthening the pull and reinforcing stability in the receiving position, all without losing the speed and precision we’ve been developing. This is where you should start to feel more confident getting under the bar and owning the catch.

Reminder: While the weights are increasing, the standard stays the same: quality movement first. We’re not rushing the process. We’re layering strength on top of good positions.

 

Tips:

  • Build the pull: Finish every lift aggressively. Strong extension sets up everything that follows.
  • Punch and receive: Meet the bar with confidence. Stable, active shoulders and a solid front rack/overhead position are key.
  • Stay fast under the bar: Heavier doesn’t mean slower. Speed into the receiving position is still the priority.
  • Reinforce the catch: Stick every rep. Control the receiving position before standing.
  • Trust what you built: Weeks 1–2 laid the foundation. Now it’s time to rely on those positions as the load increases.

Gymnastics: Handstand Walks

We’re in Week 3 of our 8-week gymnastics cycle, continuing to alternate between rope climbs and handstand walks with one dedicated skill session each week. This week, the focus shifts to handstand walks by building control, balance, and confidence upside down. No matter the level, the goal is to stay tight through the midline and move with intention.

 

Handstand Walk Tips:

  • Own your midline: A tight core keeps you from over-arching and losing control
  • Small, controlled steps: Short, deliberate hand placements lead to better balance and longer walks.
  • Look between your hands: Keep your gaze neutral to maintain positioning.
classplan_04.20.26-04.26.26.pdf

Specialty Classes

Weightlifting Advanced (Foundation is adjusted):

Clean & Jerk

Technique 1: Jerk Balance
3x3 @60%, 65%, 70% 1RMJ
Technique 2: Paused JD + JD + Split Jerk
3x1+1+1 @70%, 75%, 77.5% 1RMJ
Technique 3: Paused Split Jerk
3-3-2-2 (from Rig) @75%, 80%, 85%, 87,5% 1RMJ
Technique 4: Squat Clean + Split Jerk
4-3-3-2 @82,5%, 82.5%, 85%, 87.5%
Strength: EMOM10:
1) 3 Frontsquats + 2) 6 Backsquats
5x3, 5x6 @77.5%, 87.5%, 92.5%, 95%, 97.5% 1RMC

Gymnastics Classes:

Tuesday (Handstand) - week 

Thursday (Pull) - week 5 - Focus: bar Muscle Up

Warm-up
Complete 3 Rounds:
10 Scap Pull Ups
5–10 V-Ups
8–10 Light DB Bicep Curls

Pullover + Eccentric Bar Muscle Up
Perform 6 sets of 1 rep. Focus on maintaining high quality on the strict pull up portion of the rep that we have been working on in previous weeks. From the chin over bar, pike at the hip and continue pressing down on the bar, pulling the bar into the crease of the hip. DRIVE the feet down towards the floor to continue rotation and finish the rep. From the top, perform an eccentric bar muscle up.
Scaling options for these will be: The low bar pullover OR 1 strict pull up, hold chin over bar and do 2 leg raises. For the ecc bar muscle up, we can scale this to a 10s chest to bar isometric hold, toe spot if necessary.

Jumping Bar Muscle Ups + Grip Rotations
Perform 3–4 sets: 3 Jumping Muscle Ups + 6 Grip Changes in Support

Hips to Bar & Bar Muscle Ups
Perform 4 sets: 3 linked hips to bar, 1 min rest, 3 bar muscle ups.
Scaling will be: 3 Jumping Bar Muscle Up Pushdowns, 30s - 1 min rest, 3 Jumping Bar Muscle Ups

Strength Accessories
Perform 3 rounds: 20 Banded Lat Pushdowns in Hollow, 10 Planche Leans, 5–8 Single Leg Ice Cream Scoops, 8–10 Ring Dips

Strength Classes:

DAY 1 – LOWER BODY
Main Lift: Front Squat 5x5 at 73% 1RM
Superset 1: 
3 rounds for quality of:
8 Bulgarian Split Squats, pick load
10 Hip Thrusts, pick load
Superset 2:
3 rounds for quality of:
20 Single Leg RDLs, pick load
20 Dumbbell Box Step-ups, pick load
Core:
Every 1 min for 10 mins, alternating between:
10 V-ups
Plank Hold, 30 secs

DAY 2 – UPPER BODY
Main Lift: Strict Press - 4x6 @68%
Superset 1
3 rounds for quality of:
10 Landmine Rows & 8 Ring Dips
Superset 2:
3 rounds for quality of:
7 Bench Press, 65% 1RM
5 Chin-ups
Finisher
2 rounds for quality of:
20 Banded High Pulls
20 Banded Tricep Extensions
20 Banded Curls

Looking forward to the next week of training with you!

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Details & Tracking (BTWB) 

Details can be found in the Beyond the Whiteboard (BTWB) App. Don’t have access yet? Ask us. It is included in Performance and can be booked as an add-on for all other memberships (3 EUR / month).

What is BTWB?
BTWB (Beyond the Whiteboard) is a workout tracking and programming platform. It helps you log loads, times, reps, and PRs—so you can measure progress, make smarter training decisions, and stay consistent. You’ll also be able to see all our program tracks in one place (CrossFit, Gymnastics, Weightlifting, Strength, and Extra Weekly Fitness).

BTWB Website: https://beyondthewhiteboard.com

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