Dear Community,
Next week
we’re hitting a deload week between strength cycles before kicking off a brand
new cycle. That means no separate strength or gymnastics pieces this
week as we allow athletes a chance to reset and get ready for what’s coming
next.
But don’t
confuse deload with easy…
Next week
is packed with variations of the 2026 Mayhem Classic workouts featuring longer
conditioning pieces, barbell cycling, gymnastics stamina, engine work, and
partner grinders that will challenge you across the board. Keep the energy
high and encourage smart scaling. It’s going to be a fun week!
CrossFit 40477 — Weekly Program 06.01 – 06.07
Week 9 — Freedom (RX) Level
CrossFit
Monday 06.01 — The Final Toll + The Run
Strength: No Strength or Gymnastics
Part 1 — For Time:
30 Dumbbell Bench (22.5/15 kg)
200 Double Unders
30m Dumbbell Farmers Lunge (22.5/15 kg)
-Rest until 10:00-
Part 2 — For Time:
3.2 km Run
Scored by Time each set
Tuesday 06.02 — The Dirty 30s
Strength: No Strength or Gymnastics
For Time:
30 Back Squats (60/42.5 kg)
45 Chest to Bar
30 Back Squats (60/42.5 kg)
15 Bar Muscle Ups
30 Back Squats (60/42.5 kg)
* Barbell is from the floor, not rack
Scored by Time
Wednesday 06.03 — June Burpee Challenge + "RANDY"
Strength: No Strength or Gymnastics
Part 1 — Every 1:00 (12:00):
45 seconds Max Burpees Over Bar
15 second Rest
(Score is Total Reps)
-Rest Until 20:00-
Part 2 — "RANDY":
For Time: 75 Power Snatch (35/25 kg)
Scored by Total Reps (Part 1) + Time (Part 2)
Thursday 06.04 — Midline Century
Strength: No Strength or Gymnastics
3-3-3-4:00 AMRAP
20/15 Calorie Row or Ski
20 GHDs (or V-Ups)
Max Toes to Bar (until 100 reps completed)
-Rest 1:00 between AMRAPs-
Scored by Time
Friday 06.05 — Froning's Revenge
Strength: No Strength or Gymnastics
6 Rounds:
2 Rope Climbs (or 6 Strict Pull Ups)
7.5m Handstand Walk (or 2 Wall Walks)
4 Front Squats (85/57.5 kg)
7.5m Handstand Walk (or 2 Wall Walks)
* Barbell is from the floor, not rack
Scored by Time
Saturday 06.06 — All in the Family
Strength: Mini Pump — Lower Pull | 4 sets: 8 DB Deadlift @ RPE 9/10 + 8 GHD Nordic Curl @ RPE 8/10 + 15 DB Glute Bridges @ RPE 8.5/10 + 8 Alt Double DB Front Rack Step Back Lunges (each) @ RPE 8.5/10. Rest 2:00-3:00
Teams of 3 · 25:00 AMRAP
Partner 1: 400m Run
Partner 2: AMRAP
10/8 Calorie Air Bike
5 Burpee Box Get Overs (~120 cm)
(or 8 BBGO @ 76/61 cm)
Partner 3: Rest
Rotate when runner finishes. AMRAP continues where previous partner left off.
Scored by Total Rounds + Reps (Bike/Burpee AMRAP)
Sunday 06.07 — Sunday Options
OPTION 1 — "The End"
5 Rounds for Time:
50 Double Unders
25 Kettlebell Swings (24/16 kg)
15 Hand Release Push Ups
OPTION 2 — RECOVERY
30 Min Zone 2 Continuous Effort:
400m Run or 500m Row or 1000m Bike Erg
10 90/90 Hip Switches
16 Bodyweight Lunge Steps
5 Inchworms
20 sec Side Plank (each side)
Scored by Time (Option 1)
Cool Down / Optional Accessory
Monday: CD: 3-5 min easy cardio, then 2 sets: 1:00 Foot Smash w/Lacrosse Ball + 1:00 Band Bicep Stretch + 1:00 Open Book | Acc: 3 sets: 12 Seated Alternating DB Strict Press @ RPE 6/10 (per side) + 10 Tricep DB Kick Backs @ RPE 6/10. Rest 1:00
Tuesday: CD: 3-5 min easy cardio, then 2 sets: 1:00 Forearm Smash + 1:00 Bench Stretch for Lats + 1:00 Couch Stretch | Acc: 2-3 sets: 10 Glute Ham Raises + 20 Tibia Raises. Rest 1:00 between sets
Wednesday: CD: 2 sets: 1:00 Seated QL Stretch + 1:00 Chest Stretch + 1:00 Seated External Rotations | Acc: Tabata 8 sets (4:00): 20 sec Hip Extensions (or Supermans) + 10 sec rest
Thursday: CD: 3-5 min easy cardio, then 2 sets: 1:00 Frog Stretch + 1:00 Barbell Forearm Stretch + 1:00 Toe Elevated Knee Over Toe Stretch | Acc: 3 sets: 10 (each leg) Double DB Front Foot Elevated Split Squats (4") @ RPE 6/10 + 20 Farmers Hold Standing Calf Raises @ RPE 6/10. Rest 1:00
Friday: CD: 3-5 min easy cardio, then 2 sets: 1:00 Elevated Standing Hamstring Stretch + 1:00 Foam Roller Angels + 1:00 Band Wrist Mobilization | Acc: 3-4 sets: 10 DB Hammer Curls (both arms) @ RPE 7/10 + 12 DB French Press @ RPE 7/10. Rest 1:00
Gymnastics — New Block (Week 1)
New block! Focus: Pulling on the bar (Tue) + Handstand work (Thu). This block is built around strict strength — isometrics, eccentrics, and time under tension. Rep ranges are guided by RPE (Rate of Perceived Exertion). Difficulty increases every 2 weeks.
Tuesday: Pull (Bar)
- Pull Specific Prep: 3 Rounds — 8 Band Pull-aparts, 8 Scap Pull-ups w/2" hold at top, 20" Hollow Tuck hold
- Shape Development & TUT-ISO: Accumulate max Hollow Hang in 6 min. Do 2-4 eccentric sit-ups + 4-8 glute bridges every break. Full grip, thumb around bar, knuckles forward. Beat last week's set count.
- Eccentric Strength: 3 Rounds — 1-5 Eccentric Pull-ups (3" hold at top, descend in hollow, 3" hold at bottom). RPE 8. Rest 3 min. Scale: toe spotted.
- Shape Complex: 4 Rounds — 15-20" Top of Bar Support (shift weight hand to hand), 15-20" Floor Arch Hold, 10 False Grip Hollow Ring Rows
Thursday: Handstand
- Starts June 11 — June 4 is a public holiday, no gymnastics class this week.
Weightlifting (Clean)
- Tall Clean: 4 x 2 — 50%, 55%, 57.5%, 60% 1RMC
- 3-Position Squat Clean: 4 x 1 — 72.5%, 77.5%, 80%, 82.5% 1RMC
- Split Jerk: 3 x 3-2-2 — 80%, 85%, 90% 1RMJ
- Squat Clean + Split Jerk: 4-3-3-2 (E2MOM) — 85%, 87.5%, 90%, 92.5% 1RMCJ
- EMOM 10: 3 Front Squats + 6 Back Squats: 5 x 3 / 5 x 6 — 70%, 75%, 77.5%, 80%, 82.5% 1RMC (both lifts)
- EMOM 10: 3 Tempo Good Mornings (1333) + 6 Tempo BoR (1333): 5 x 3 / 5 x 6 — 60–70% 1RMC
Strength Class
Program for this week will follow ASAP — stay tuned!
Coming Up: New Training Block — Starting June 8th
New Strength Cycle: PROJECT MAYHEM
Keeping it classic with strength — less rigid, more Mayhem.
Your current strength cycle wraps up on May 30th, followed by a deload week. After that, we're trying something new... or maybe we should say: something classic.
Starting the week of June 8th, you'll see us going back to our roots with strength programming. That means more variety, more lifting based on feel throughout the week, and a style that's much more in line with Rich's approach to training.
Over the past cycles, you've followed structured linear strength work: repeating the same lifts weekly, building percentages and volume over time. That approach works — it has helped many of you get stronger, move better, and feel more confident under the bar.
However! We've also heard your feedback: hitting the same lifts week after week for 8 weeks can start to feel repetitive. So, Rich and the team are stepping in to shape the strength programming around our broader training philosophy: a more classic CrossFit and GPP approach.
- Less rigid linear progression
- More variety from week to week
- Strength pieces that flow better with the workout
- Exposure to different lifts, rep schemes, and loading
- More fun, more balance, and a better overall class feel
You'll still squat. You'll still pull. You'll still press. And yes — you'll still get stronger. The difference is that your strength work will feel more varied, more dynamic, and more in line with classic CrossFit programming.
We'll kick things off the week of June 8th with: 3 Rep Back Squat + 3 Rep Deadlift. You'll retest those benchmark numbers in the future.
We're excited about this change, and we think it will bring fresh energy to every session. You may still see more structured cycles again in the future, but for now... this feels like Mayhem.
Gymnastics: Building Better Athletes
You're wrapping up the current gymnastics cycle focused on rope climbs and handstand walks, and we've loved seeing your progress — more confidence upside down, stronger rope climbs, and plenty of first-time handstand walkers.
Starting the week of June 8th, you'll see the same approach in gymnastics that we're taking with strength: less rigid structure, better weekly flow, and more variety throughout your training.
Instead of locking you into a cycle focused on just one or two movements, you can expect one gymnastics skill piece each week, programmed to fit the overall training stimulus and class experience.
- Strict pull-ups
- Dip strength
- Body control
- Positional awareness
- Strong basics that carry over to everything else you do in the gym
You'll also see dedicated skill sessions for more advanced movements mixed in throughout the weeks. But the overall goal is simple: to help you become stronger, more capable athletes at every level.
Volver a CrossFit 40477