CrossFit 40477

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.

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 

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

Dear Community,

Twice a year, we leave the box behind, head out into nature, and go on a shared tour in our local area.

The next date:
Saturday, 30 May – Start: 9:00 a.m.
We will organize carpools. The box will be closed that day due to a seminar.

We’ll organize the meeting point via our WhatsApp Hiking Group:
https://chat.whatsapp.com/BEsbTzVDvUS1GzS69epreP

Where are we going?

This time, I’ve chosen a route in “my hood”: we’ll spend a day together in the Neandertal.

The Neandertal near Düsseldorf is a narrow valley between Erkrath and Mettmann. It became famous because bones of an early human were discovered there in 1856: the Neanderthal.

Today, the Neandertal is mainly a popular destination for nature walks, the Neanderthal Museum, and sites connected to human history. The name “Neanderthal” comes directly from this valley.

This tour is a great opportunity for everyone to get out of the city and spend a beautiful day in nature. There are places to stop for food and drinks along the route, but of course we’ll also bring our own picnic.

This is the tour:
https://www.komoot.com/de-de/smarttour/1384138443?ref=wsd&t_s=referral&t_cid=route_share&t_ref_username=4886707192294

We can, of course, make the route shorter if needed.

I’d be really happy to be your tour guide through my home area that day. 😉

Registration is free via RESAWOD.

We’ll answer all questions in the Hiking Group:
https://chat.whatsapp.com/BEsbTzVDvUS1GzS69epreP

Warm regards from your tour guide
Vanessa

CrossFit 40477 — Weekly Program 05.18 – 05.24

Week 7 — Freedom (RX) Level

CrossFit

Monday 05.18 — Half Murph (Retest)

Strength: No Strength or Gymnastics

800m Run
—into—
10 Rounds:
5 Strict Pull Ups (or 1 Rope Climb)
10 Push Ups
15 Air Squats
—into—
800m Run

Scored by Time

Tuesday 05.19 — Annie Oakley

Strength: Gymnastics: Handstand Walk

40-30-20-10
Box Jumps (20)
50ft Handstand Walk (or 4 Wall Walks) after each set

Scored by Time

Wednesday 05.20 — Will Rogers

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

27-21-15-9
Calorie Air Bike
Dumbbell Snatch (50/35)
—rest till 12:00—
21-15-9
Calorie Air Bike
Dumbbell Snatch (50/35)
(Women's Cal: 22-16-12-8)

Scored by Time each set · KG conv: 22.5/15

Thursday 05.21 — Gene Autrey

Strength: Every 1:30 x 6 sets | 2 Back Squats @ 65% OR RPE 6 | *fast out of the hole!

15:00 AMRAP
50/40 Calorie Row
50 Air Squats

Scored by Rounds + Reps

Friday 05.22 — Bass Reeves

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

3 Rounds: 50 DU + 5 C&J (115/75)
3 Rounds: 50 DU + 5 C&J (135/95)
3 Rounds: 50 DU + 5 C&J (155/105)

Scored by Time · KG conv: 52.5/35, 60/42.5, 70/47.5

Saturday 05.23 — Wild Bill Hickok

Strength: Mini Pump — Upper Pull | 3-4 sets: 8 Weighted Chin Ups + 10 Double DB Bent Over Row + 12 Reverse Grip Lat Pulldown + 10 Alt DB Curls (each) — all @ RPE 8/10. Rest 2:00-3:00

Teams of 2 · 8 sets (each / 1:1)
200m Run
15 Toes to Bar

Scored by Total Time

Cool Down / Optional Accessory

Monday: CD: 3-5 min easy cardio, then 2 sets: 1:00 Alternating Calf Stretch + 1:00 Bench Stretch for Lats + 1:00 Chest Stretch | Acc: 2-3 sets: 15 Overhead Plate Sit Ups + :30-60s Chinese Plank + 15 KB Side Bends (each) + 15 Pulse Ups. Rest 2:00 between sets

Tuesday: CD: 3-5 min easy cardio, then 2 sets: 1:00 Wall Jefferson Curl + 1:00 Scorpion Stretch | Acc: Accumulate 3:00 Front Rack Sandbag Hold @ RPE 7-8. Rest as needed. 10:00 time cap.

Wednesday: CD: 3-5 min easy cardio, then 2 sets: 1:00 Bench Stretch for Lats + 1:00 Foam Roller Angels | Acc: 4 sets: 8 Alt DB Bench Press (each) @ RPE 8/10 + 15 Resistance Band Chest Fly High-to-Low @ RPE 8/10. Rest 1:00 between sets

Thursday: CD: 3-5 min easy cardio, then 2 sets: 1:00 Barbell Forearm Stretch + 1:00 Toe Touch Stretch + 1:00 Rig QL Stretch | Acc: 3-4 sets: 8 DB Bulgarian Split Squat (each) @ RPE 8/10 + 10 3-Way Calf Raises (each way) @ RPE 8/10. Rest 1:00 between sets

Friday: CD: 3-5 min easy cardio, then 2 sets: 1:00 Lacrosse Ball Foot Smash + 1:00 Forearm Smash | Acc: 3 sets: 8 Seated DB Shoulder Press + 10 Diamond Push Ups + 10 Plate Front Raise + 10 Seated Alt DB Hammer Curl (each) — all @ RPE 8/10. Rest 1:00

Gymnastics — Week 4

Tuesday: HSPU

• Strict Primer: 3 Rounds — 16s Thumb Touching HS Hold, 8x No Monies w/16s Hold, 3x Strict Pike HSPU w/5s Pause
• Deficit Strict Wall Facing HSPU % Work: 3 x 5 @ 80–90% of highest rep from Week 1, rest 3 min
• Kipping Primer: 3 Rounds — 1x Eccentric Strict HSPU, 9s Head Stand, 1x Kip Back to Top w/9s Hold
• Kipping HSPU % Work: 3 x sets @ 80–90%, 3 min rest between sets
• Accessories: 3 Rounds — 6s/16s Single Arm Pike HS Hold, 16x Lateral Plate Climbers, 16/16m OH + Front Rack Carry (36/28KG)

Thursday: Toes-to-Bar

• Strict Primer: 3 Rounds — 7x Scap Pull-Ups, 7s Hollow Hang, 1x Ball Up w/7s Hold, 7s Hollow Hang, 7x Jefferson Curls
• Strict TTB % Work: 3 x 1 Tempo @ 70–80% of Slowest Rep — as slow as possible, rest 3 min
• Kipping Primer: 2x Beat Swings, 1x Kipping TTT progressions (Hip → Sternum → Eye → Bar)
• Kipping TTB % Work: 3 x sets @ 70–80% of Max Effort from Week 1, rest 3 min
• Accessories: 3 Rounds — 14x Hollow Rocks, 14x V-Ups, 14x Hollow Rocks, rest 1 min

Weightlifting (Clean)

• Tall Clean: 4 x 2 — 55%, 57.5%, 60%, 60% 1RMC
• Hang High Pull + LH Squat Clean: 3 x (2+1) — 70%, 80%, 85% 1RMC
• 3-Position Squat Clean: 3 x 1 — 75%, 80%, 82.5% 1RMC
• Squat Clean: 3 x 3 — 80%, 85%, 90% 1RMC
• EMOM 10: 2 Front Squats + 4 Back Squats: 5 x 2 / 5 x 4 — 85%–97.5% 1RMC
• EMOM 10: 2 Tempo Floating Clean Pull (x331) + 4 Deadlifts: 5 x 2 / 5 x 4 — 110%–120% 1RMC

Strength Class

Monday

• Back Squat — 4x4 @ 75% 1RM: Back Squat 4-4-4-4, using heaviest weight per set
• 3 RFQ: DB Farmers Hold Step Ups + Deadlift Fulls: 3 rounds: 5 DB Farmers Hold Step Ups + 8 Deadlift Fulls, pick load. Rest 1:30
• 3 RFQ: Bulgarian Split Squats + Nordic Hamstring Curls: 3 rounds: 14 Bulgarian Split Squats + 5 Nordic Hamstring Curls. Rest 1:30
• E1M for 6 min: Core: 12 Weighted Sit-ups + Copenhagen Plank + 10 V-ups

Wednesday

• Deadlift — 4x4 @ 75% 1RM: Deadlift 4-4-4-4, using heaviest weight per set
• 3 RFQ: Romanian Deadlifts + Push Press: 3 rounds: 7 RDL @ 60% 1RM + 5 Push Press, pick load. Rest 1:30
• 3 RFQ: Single Leg KB RDL + Strict Pull-ups: 3 rounds: 16 Single Leg KB RDL + 5 Strict Pull-ups
• E1M for 7 min: Core: 10 GHD Sit-ups + L-Sit Hold + Pallof Press + 10 Hollow Rocks

Saturday

• 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: 5 Close Grip Bench Press + 5 Barbell Rows, pick load. Rest 1:30

All details/videos on BTWB.