Weekly Program preview 05.25.26 – 05.31.26

CrossFit 40477 21 de mayo de 2026, 9:05

Hi #pempelforce Community,

We’ve made it to Week 8, the final week of our “The First Rule of Lift Club” cycle. Next week is all about showing off what you have built over the last two months. If positions are strong and movement is looking sharp, you will have the opportunity to build to a heavy clean and jerk on Wednesday with confidence and composure under the bar.

​It’s also Murph next week! On Monday, we will complete the legendary workout together. You will have different options to complete the workout - you can also tackle it as a team. Please find a few variations in our instagram post, in our what's app community - or in the RESAWOD activity. Participation is free for members.

Please note: Next weekend the box will be closed due to a gymnastics seminar. Open Gym+ is avaialble in the evening for users with access. Join us for the community hike on Saturday or the run club on Sunday.

TIPS

Strength Cycle: Week 8 Tips

We’re wrapping up the final week of the strength cycle and Phase 4: confidence under load. You should be feeling more comfortable under the bar, more aggressive through the pull, and more confident receiving heavier lifts. This week gives you the opportunity to express that progress through clean, powerful singles. The goal is not chasing ugly maxes. The goal is showing clean movement under heavier load.

​

Strength Coaching Tips:

  • Stay sharp: Heavy lifts should still look smooth and controlled.
  • Trust the positions: Strong movement patterns create confident lifts.
  • Build with intent: Only increase weight if speed and mechanics stay consistent.
  • Leave some in the tank: Successful lifts build confidence heading into the next cycle.

Gymnastics: Rope Climbs

We’re wrapping up our gymnastics cycle this week with rope climbs on Thursday. The focus stays the same: efficient footwork, controlled pulling, and smooth, repeatable movement on the rope.

​

With Murph coming up earlier in the week, some of you may be feeling beat up from the added pulling volume. If you are not up for more rope climbs or high pulling volume, this is a great opportunity to offer an alternative skill session instead.

CrossFit

Monday 05.25 — MURPH

Strength: No Strength or Gymnastics

1-mile Run
100 Pull Ups
200 Push Ups
300 Squats
1-mile Run
Partition pull-ups, push-ups, squats as needed.
Weighted Vest 20/14 lbs

Scored by Time

Tuesday 05.26 — Swole Team Six

Strength: Deadlift | Every 2:00 x 4 sets | 2 Deadlifts @ 80–85% OR RPE 8

Every 1:00 (20:00)
Odd: 15/12 Calorie Row
Even: 15 Abmat Sit Ups

Scored by Completion

Wednesday 05.27 — The Liberty Lift

Strength: Heavy Clean + Jerk | Work to 85% OR RPE 8-9 | *If form looks good, build to 1RM

10:00 AMRAP
5 Burpee Over Bar
5 Shoulder To Overhead (115/75)
10 Front Rack Step Back Lunges (115/75)

Scored by Rounds + Reps · KG conv: 52.5/35

Thursday 05.28 — Uncle Sam's Slam

Strength: Gymnastics: Rope Climbs (see Specialty section)

Every 3:00 (7 sets)
200m Run
50 Double Unders
12 Toes to Bar

Scored by Time each set

Friday 05.29 — Naboo (FTP Test)

Strength: Power Snatch | Build to 80–85% OR RPE 8-9 | Complete 3 singles at that weight

20:00 Watt Test
Choose one:
• Bike Erg
• Calorie Air Bike
• Calorie Row

Scored by Average Watts or Total Calories

Saturday 05.30 — Iron Infantry --->> BOX IS CLOSED! Open Gym+ in the evening is available

Strength: Mini Pump — Core Work | 4 sets: 10 GHD to parallel w/plate (or Weighted Sit Ups) + 15 Alt Leg V-Ups (each) + :30 Hollow Hold. Rest 1:00-1:30

Teams of 2
150 Wall Balls (20/14)
150 Pull Ups
150 Dumbbell Snatch (50/35)
150 Box Jump Overs (24/20)

Scored by Time · KG conv: 22.5/15

Sunday 05.31 — Sunday Options 

--->> BOX IS CLOSED! Open Gym+ in the evening is available

OPTION 1 — WORKOUT
Every 1:30 (10 sets)
Athlete Choice:
• 15/12 Cal (Any Machine)
• 15-20 Burpees
• 15 Push-Ups + 10 Burpees
• 25 Russian KB Swings (moderate)

OPTION 2 — RECOVERY
Zone 2 · 5-4-3-2-1 minutes:
Bike
Incline Walk (or slow jog)
Row
Mobility: 2-3 Rounds of 12 Scap Push Ups, 12 Wall Slides, 15 Banded External Rotations, 1:00 Child's Pose w/Reach (per side)

Scored by Completion (Option 1)

Cool Down / Optional Accessory

Monday: CD: 3-5 min easy cardio, then 2 sets: 1:00 Barbell Forearm Stretch + 1:00 Couch Stretch + 1:00 Wall Jefferson Curl | Acc: 2-3 sets: 30 Weighted Russian Twists @ RPE 5-6/10 + 50ft Offset OH Farmer Carry (L) + 50ft Offset OH Farmer Carry (R). Rest 1:00-1:30

Tuesday: CD: 3-5 min easy cardio, then 2 sets: 1:00 Banded Hip Internal Rotations + 1:00 Forearm Smash + 1:00 Seal Stretch | Acc: 3-4 sets: 10 DB Spider Curls + 10 Tricep Dips — maintain quality. Rest 1:00 between sets

Wednesday: CD: 3-5 min easy cardio, then 2 sets: 1:00 Frog Stretch + 1:00 Foam Roller Angels | Acc: 3-4 sets: 10 Weighted Hip Thrust + 30 Seated Oblique Twists w/Med Ball (each). Rest 3:00 between sets

Thursday: CD: 3-5 min easy cardio, then 2 sets: 1:00 Rig QL Stretch + 1:00 Seated External Rotations | Acc: 3 sets: 10 Goblet Heel Elevated Squats @ RPE 7/10 + 12 Double DB Single Leg Calf Raises (each) @ RPE 7/10. Rest 1:00

Friday: CD: 3-5 min easy cardio, then 2 sets: 1:00 Seated QL Stretch + 1:00 Pigeon Stretch + 1:00 Band Wrist Mobilization | Acc: 3-4 sets: 10 Band Assisted Strict Chin Ups (rest 30s) + 10 Incline Bench Chest Supported Rows @ RPE 7/10. Rest 1:00

Gymnastics — Week 5

Tuesday: HSPU

  • Strict Primer: 2 Rounds — 18s Thumb Touching HS Hold, 6x No Monies w/18s Hold, 3x Strict Pike HSPU w/7s Pause
  • Deficit Strict Wall Facing HSPU % Work: 2 x 5 @ 90–100% of best rep from Week 1, rest 3-5 min
  • HSW % Work: 2 x sets @ 90–100% of Max Unbroken Sets, rest 3 min
  • Kipping Primer: 3 Rounds — 1x Eccentric Strict HSPU, 11s Head Stand, 1x Kip Back to Top w/11s Hold
  • Kipping HSPU % Work: 2 x sets @ 90–100%, 3 min rest between sets
  • Accessories: 2 Rounds — 18s/18s Single Arm Pike HS Hold, 6x Lateral Plate Climbers (bigger plate), 18/18m One Arm OH Carry (40/32KG)

Thursday: Toes-to-Bar

  • Strict Primer: 2 Rounds — 11x Scap Pull-Ups, 11s Hollow Hang, 1x Ball Up w/11s Hold, 11s Hollow Hang, 3x Jefferson Curls w/11s Hold
  • Strict TTB % Work: 2 x 1 Tempo @ 90–100% of Slowest Rep — as slow as possible, rest 3 min
  • Kipping Primer: 2x progressions (Hip → Sternum → Eye → Bar), rest 30s between sets
  • Kipping TTB % Work: 2 x sets @ 90–100% of Max Effort from Week 1, rest 3-5 min
  • Accessories: 2 Rounds — 10x Hollow Rocks, 10x Jack Knives, 10x Hollow Rocks, rest 90s

Weightlifting (Snatch)

  • Low Hang High Pull + High Pull: 3 x (2+1) — 70%, 80%, 85% 1RMS
  • Tall Snatch: 4 x 2 — 57.5%, 60%, 62.5%, 65% 1RMS
  • HH PS + HH SS + LH SS: 3 x (1+1+1) — 75%, 80%, 85%, 87.5% 1RMS
  • Squat Snatch: 4 x 4-3-2-1 — 70%, 75%, 80%, 85% 1RMS
  • EMOM 10: 3 Tempo OHS (1133) + 6 Spanish Squats: 5 x 3 / 5 x 6 — 77.5%–95% 1RMS · 16/12 KB
  • EMOM 10: 3 Tempo Floating Snatch (x331) + 6 Deadlifts: 6 x 3 / 6 x 6 — 100%–120% 1RM Clean
  • EMOM 10: 2 Tempo Floating Clean Pull (x331) + 4 Deadlifts: 5 x 2 / 5 x 4 — 110%–120% 1RMC

Strength Class

Monday

  • Back Squat — 5x3 @ 79% 1RM: Back Squat 3-3-3-3-3, using heaviest weight per set
  • 3 RFQ: Tempo Front Squats + Good Mornings: 3 rounds: 4 Tempo Front Squats + 6 Good Mornings, pick load. Rest 1:30
  • 3 RFQ: Bulgarian Split Squats + Nordic Hamstring Curls: 3 rounds: 12 Bulgarian Split Squats + 6 Nordic Hamstring Curls. Rest 1:30
  • E1M for 7 min: Core: 10 Weighted Hollow Rocks + Copenhagen Plank + 12 Hollow Holds + 12 Banded Clamshells

Wednesday

  • Deadlift — 4x3 @ 83% 1RM: Box Jump Barrier Jump 3-3-3-3, using heaviest weight per set
  • 3 RFQ: Romanian Deadlifts + Push Press: 3 rounds: 5 RDL + 4 Push Press, pick load. Rest 1:30
  • 3 RFQ: Single Leg KB RDL + Strict Pull-ups: 3 rounds: 12 Single Leg KB RDL + 4 Strict Pull-ups
  • E1M for 8 min: Core: 10 GHD Sit-ups + 8 Strict TTB + L-Sit Hold 30s + Pallof Press

Saturday ---> box is closed - Open Gym+ is available in the evening

  • Strict Press — 4x4 @ 75% 1RM: Strict Press 4-4-4-4, using heaviest weight per set
  • 3 RFQ: Push Press + Strict Pull-ups: 3 rounds: 5 Push Press + 6 Strict Pull-ups
  • 3 RFQ: DB Lateral Raises + Face Pulls: 3 rounds: 10 DB Lateral Raises + 15 Face Pulls
  • Pump Finisher — 3 RFQ: 3 rounds: 8 Barbell Curls + 10 Barbell Shrugs + 12 Skull Crushers, pick load
Volver a CrossFit 40477