Class Plan 04.27.26 – 05.03.26 - CrossFit 40477

CrossFit 40477 23 de abril de 2026, 11:46

Dear community,

Here comes your weekly preview for our CrossFit and specialty Classes.

CrossFit) (Workout of the Day, accessories and cool down)

If you’d like to put in an extra 15 minutes of accessory work after class or during your OG+ session, we’ve got you covered. The plan will be printed and available for you at the box.

Please keep in mind that extra work after class is only possible if there is enough space in the OG and the registered OG users are not disturbed. You can also include it in your OG+ sessions anytime.

If you drive to the box, please remember to free up your parking spot early for the next class, especially in the evenings.

weekly_crossfit_overview_27042026.pdf

Here are some tips for next weeks strength and gymnastics pieces in our CrossFit classes:

Strength Cycle: Week 4 Tips

We’re in Week 4 of the strength cycle and continuing with Phase 2. Loads are increasing, but the focus stays the same: strong pull mechanics and stable receiving positions. Athletes should be feeling more confident under the bar. Now we reinforce that with consistency and intent.

This week is about applying what’s been built. Heavier weight doesn’t change the standard. Positions, speed, and timing still come first.

Strength Tips:

Finish the pull: Full extension every rep. Strong legs and hips drive the lift.
Be decisive in the catch: No hesitation. Meet the bar, own the receiving position.
Stay solid in the catch: Stable overhead and front rack positions make the lift.
Earn the load: Only build in weight if positions and speed stay consistent.

Gymnastics: Rope Climbs

We’re in Week 4 of our 8-week gymnastics cycle, alternating between handstand walks and rope climbs. This week brings us back to the rope with a focus on efficiency, footwork, and consistency under fatigue. The goal is smooth, repeatable climbs at every level.