Weekly program preview 06.29-07.05 - CrossFit 40477

CrossFit 40477 26 de junio de 2026, 10:27

Weekly Program

Week 13 · 06.29 – 07.05 (Week 4 of current training cycle)

Dear Community,

💧we hope you are all getting through this heat safely and as well as possible. Please remember to drink enough water and take things a little easier in training. This kind of heat is extremely demanding on the body, and we want you all to take good care of yourselves.

Before we share next week's program preview with you, we'd like to start with an important team update.

We want to let you know that Tamires will no longer be part of our coaching team, effective immediately.

Tamires has been part of our community and coaching team for a long time, and we are truly grateful for everything she has contributed to our box — including bringing Strongman classes to CrossFit 40477, which many of you enjoyed and attended regularly.

We wish Tamires all the best for her future and want to thank her for her commitment to our community.

As a result of this change, we won't be offering Strongman classes in July.

We know this may be disappointing for some of you. Please know that we are already talking as a team about how, and when, we can bring this topic back in a good way.

We'll keep you posted.

And now, here's what's coming up in next week's program.

Take care, stay hydrated and train smart,

Your CrossFit 40477 Team

🇩🇪 Deutsche Version anzeigen

Liebe Community,

💧wir hoffen, ihr kommt alle gut und sicher durch diese Hitze. Bitte denkt daran, genug zu trinken und es im Training etwas ruhiger angehen zu lassen. Diese Hitze fordert den Körper enorm, und wir möchten, dass ihr alle gut auf euch achtet.

Bevor wir euch die Programm-Vorschau für nächste Woche zeigen, möchten wir mit einem wichtigen Team-Update beginnen.

Wir möchten euch mitteilen, dass Tamires ab sofort nicht mehr Teil unseres Coaching-Teams ist.

Tamires war lange Zeit Teil unserer Community und unseres Coaching-Teams, und wir sind ihr von Herzen dankbar für alles, was sie für unsere Box beigetragen hat — unter anderem hat sie die Strongman-Classes zu CrossFit 40477 gebracht, die viele von euch gerne und regelmäßig besucht haben.

Wir wünschen Tamires alles Gute für ihre Zukunft und danken ihr für ihren Einsatz für unsere Community.

Aufgrund dieser Veränderung werden wir im Juli keine Strongman-Classes anbieten.

Wir wissen, dass das für einige von euch enttäuschend sein kann. Seid versichert, dass wir im Team bereits darüber sprechen, wie und wann wir dieses Thema auf gute Weise zurückbringen können.

Wir halten euch auf dem Laufenden.

Und jetzt zu dem, was euch nächste Woche im Programm erwartet.

Passt auf euch auf, bleibt hydriert und trainiert klug,

Euer CrossFit 40477 Team

CrossFit

Monday06.29

We Stand for Freedom

Strength

Overhead Squat — On a 10:00 running clock, build to a Heavy/Mod-Heavy 3-Rep Overhead Squat (bar from the ground). Score: Weight

Workout — Freedom (RX)

For Time:
25 Burpee Box Jump Over (60/50 cm)
50 Overhead Squats (42.5/30 kg)
25 Burpee Box Jump Over
50 Front Squats (42.5/30 kg)
25 Burpee Box Jump Over
50 Back Squats (42.5/30 kg)

Scored by Time (Cap: 20 min)

▶ Workout Video Breakdown

Tuesday06.30

Big Grace

Strength

No separate strength — barbell built into the workout

Workout — Freedom (RX)

"GRACE" — For Time:
30 Clean & Jerks (60/42.5 kg)
-Rest until the 10:00 mark, then:-
EVERY :30 FOR 10:00:
1 Power Clean and Jerk (85/57.5 kg)

Grace: Time (Cap 5:00) · Part 2: 1 heavy rep every :30

▶ Workout Video Breakdown

Wednesday07.01

Broad Stripes and Bright Stars

Strength

No strength

Workout — Freedom (RX)

July Monthly Challenge — For Time:
1 Mile Run (1600m)
-Rest until the 15:00 mark, then:-
15:00 AMRAP:
5 Strict Pull Ups
10 Push Ups
15 Sit Ups

Mile: Time (benchmark) · AMRAP: Rounds + Reps

▶ Workout Video Breakdown

Thursday07.02

Purple Mountains' Majesty

Strength

Gymnastics Skill — 10:00 Practice: Handstand Walk, Handstand Hold & Overhead Stability Work (choose your level)

Workout — Freedom (RX)

10 Rounds for Time:
10 Kettlebell Swings (24/16 kg)
15m Kettlebell Lunge (24/16 kg)

Scored by Time (Cap: 15 min)

▶ Workout Video Breakdown

Friday07.03

Rockets' Red Glare

Strength

Shoulder Press (post-workout) — On a 10:00 running clock, build to a Heavy/Mod-Heavy 3-Rep Shoulder Press (bar from the rack). Score: Weight

Workout — Freedom (RX)

5 Sets for 3:00:
20/16 Calorie Air Bike
50 Double Unders
Max Toes to Bar in remaining time
-Rest 1:30 between sets-

Scored by Total Toes to Bar

▶ Workout Video Breakdown

Saturday07.04

FREEDOM 250

Strength

Mini Pump — Upper Push
4 sets: 8 Barbell Bench Press @ RPE 7 + Max Reps Flat Bench DB Skull Crusher @ RPE 8.5. Rest 2:00

Workout — Freedom (RX)

Teams of 2 · For Time:
2.5 Mile Run (together)
250 Wall Balls (9/6 kg)
250 Burpee to Bar (6in)

Scored by Time · 4th of July — 250 years 🇺🇸

Sunday07.05

Sunday Options

Workout — Freedom (RX)

OPTION 1 — Let Freedom Ring
20:00 AMRAP:
1000/850m Row
30m Handstand Walk (or 8 Wall Walks)
5 Rope Climbs (or 15 Strict Pull Ups)

OPTION 2 — RECOVERY (Zone 2, continuous, easy):
10 Min Jog
10 Min Row (or Ski)
10 Min Bike
5 Min Jog
5 Min Row (or Ski)
5 Min Bike

Scored by Rounds + Reps (Option 1)

Cool Down / Optional Accessory

Monday 06.29

Cool Down: 2 sets: 1:00 Barbell Forearm Stretch + 1:00 Chest Stretch

Accessory: 3 sets: 10 Strict Toes to Bar (or Hanging Knee Raises) + 20 sec L-Sit (bent knees if needed). Rest 1:00-1:30

Videos: Barbell Forearm Stretch · Chest Stretch · Strict Toes to Bar · L-Sit Hold

Tuesday 06.30

Cool Down: 2 sets: 1:00 Toe Elevated Calf Stretch + 1:00 Band Bicep Stretch

Accessory: 3-4 sets: 8 Double DB Farmer's Hold Lunges (each side) @ RPE 8 + 15 3-Way Calf Raises (Farmer's Hold, each way) @ RPE 8.5. Rest 1:00-1:30

Videos: Toe Elevated Calf Stretch · Band Bicep Stretch · Double DB Farmer Hold Walking Lunge · 3-Way Calf Raise

Wednesday 07.01

Cool Down: 2 sets: 1:00 Glute Smash + 1:00 Frog Stretch + 1:00 Pigeon Stretch

Accessory: 3-4 sets: 8 Double DB Z-Press @ RPE 8 + 15 DB Front Raise @ RPE 9. Rest 1:00-1:30

Videos: Frog Stretch · Pigeon Stretch · Double DB Z-Press · DB Front Raises

Thursday 07.02

Cool Down: 2 sets: 1:00 Couch Stretch + 1:00 Banded Quadruped Rotations

Accessory: 3 sets: :30 Split Squat Goblet Hold (each leg) + :30 Single Arm Bent Over Row (each arm). Rest 1:00

Videos: Couch Stretch · Banded Quadruped Rotations · Goblet Split Squat Hold · DB Single Arm Bent Over Row

Friday 07.03

Cool Down: 2 sets: 1:00 Couch Stretch + 1:00 Forearm Smash

Accessory: Tabata 8 sets (4:00): :20 Hip Extensions (or Supermans) + :10 rest

Videos: Couch Stretch · Forearm Smash · Hip Extension · Supermans

Saturday 07.04

Videos: Bench Press · Double DB Skull Crushers

Sunday 07.05

Videos: Hollow Rocks · Handstand Hold · Stand-Lay-Stand Rope Climbs · Inchworm with Double Push Up

Specialty Classes

Block focus: Pulling on the bar (Tue) + Handstand work (Thu). Built around strict strength — isometrics, eccentrics, and time under tension. Rep ranges guided by RPE. Difficulty increases every 2 weeks.

TuesdayGymnastics

Pull (Bar) — Week 5 (Peak)

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

Hollow Chin-Over-Bar Hang — accumulate max time in 6 min. Every break: 2-4 eccentric sit-ups + 4-8 glute bridges. Beat last week's set count. Note total sets.

Eccentric Strength

3 Rounds — 1-2 eccentric Bar Muscle-Ups (full ROM, upgrade from eccentric C2B). Rest 3 min. Scale: toe-spotted BMU / eccentric C2B / eccentric pull-up — whichever gets you to RPE 8 with clean position.

Shape Complex

4 Rounds — 20" Top of Bar Support (holding bottom of dip), 20" Alligator Rolls, 10 Barbell Body Rows (false grip)

ThursdayGymnastics

Handstand + Virtuous Lean — Week 4

Handstand Prep

3 Rounds — 10 Wrist Circles + 20" Wrist Stretch on floor (each direction), 10-10-10 TIY, 1 Wall Walk (controlled up and down)

Shape Development & TUT-ISO

Wall-Facing Tuck HS Hold — accumulate max time in 6 min. 3 full breaths in laying HS tension every break. Beat last week's set count. Note total sets.

Eccentric / TUT — Virtuous Lean Complex

3 Rounds of 2-4 complex: 1 Eccentric Pike Push-up (3" descent) → Hold in tuck (1-2") → Press to straight line → Virtuous Lean. Increase complexes/TUT vs last week. RPE 8. Rest 3 min.

Shape Complex

4 Rounds — 1 Straddle Headstand Compression + 1 Pike Headstand Compression, ASAP (As Slow As Possible — slower tempo than last week). Scale: use box/bench as target.

WeightliftingSnatch

Snatch — One-Rep Max (1RM): intensive warm-up and prep, then 25 minutes to find your 1RM for the day.

Strength Class

This week's Strength program will be available on BTWB asap — check the app!

CrossFit 40477 · Weekly Program · Scaling provided by your coaches in class (details available on BTWB)

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