Box - CrossFit 40477

PROGRAM PREVIEW 07.06.26 – 07.12.26

CrossFit 40477 2 juillet 2026 à 09:53

Weekly Program

Week 14 · 07.06 – 07.12 (Week 5 of current training cycle)

Dear Community,

this week brings a strong tennis-themed flow with a balanced mix of gymnastics, conditioning, lifting, and partner work.

Monday starts with running and bar muscle-ups — or a pulling option that fits your current level. The focus is skill, strategy, and choosing a version you can hold under fatigue.

Tuesday is a steady 20-minute AMRAP with double unders, single-arm dumbbell push presses, sit-ups, and bike calories. Stay smooth, manage your shoulders, and keep moving.

Wednesday is all about Olympic lifting, overhead strength, and midline control with squat snatches, overhead squats, toes-to-bar, and burpees over the bar. Quality first — even at speed.

Thursday combines bench press, hang power cleans, and push-ups. Simple, but demanding on upper-body stamina.

Friday brings a sprint-style row and wall ball piece before building to a heavy back squat. Push the first part, but leave enough composure to lift safely.

Saturday is Team Roy — a partner hero workout with deadlifts, box jumps, and pull-ups. Keep your rounds fast, repeatable, and scaled with intent.

Sunday closes the week with running and object carries. Think strong posture, controlled breathing, and repeatable effort.

As always: train smart, scale with purpose, and ask your coach if you're unsure which option fits best.

See you in class,

Your CrossFit 40477 Team

🇩🇪 Deutsche Version anzeigen

Liebe Community,

diese Woche bringt einen tennisgeprägten Flow mit einer ausgewogenen Mischung aus Gymnastics, Conditioning, Lifting und Partnerarbeit.

Montag startet mit Laufen und Bar Muscle-ups — oder einer Pull-Option, die zu deinem aktuellen Level passt. Der Fokus liegt auf Skill, Strategie und der Wahl einer Version, die du unter Ermüdung halten kannst.

Dienstag ist ein gleichmäßiges 20-Minuten-AMRAP mit Double Unders, einarmigen Dumbbell Push Presses, Sit-ups und Bike-Kalorien. Bleib smooth, teile dir die Schultern ein und bleib in Bewegung.

Mittwoch dreht sich um Olympic Lifting, Überkopf-Kraft und Rumpfkontrolle mit Squat Snatches, Overhead Squats, Toes-to-Bar und Burpees über die Stange. Qualität zuerst — auch im Tempo.

Donnerstag kombiniert Bench Press, Hang Power Cleans und Push-ups. Simpel, aber fordernd für die Oberkörper-Ausdauer.

Freitag bringt eine sprintartige Row- und Wall-Ball-Einheit, bevor auf eine schwere Back Squat aufgebaut wird. Drück im ersten Teil, aber behalt genug Kontrolle, um sicher zu heben.

Samstag ist Team Roy — ein Partner-Hero-Workout mit Deadlifts, Box Jumps und Pull-ups. Halte deine Runden schnell, wiederholbar und bewusst skaliert.

Sonntag schließt die Woche mit Laufen und Object Carries ab. Denk an starke Haltung, kontrollierte Atmung und wiederholbaren Effort.

Wie immer: trainiert klug, skaliert mit Sinn und fragt euren Coach, wenn ihr unsicher seid, welche Option am besten passt.

Wir sehen uns im Training,

Euer CrossFit 40477 Team

CrossFit

Monday07.06

Federer vs Nadal

Strength

No strength

Workout — Freedom (RX)

For Time:
400m Run
15 Bar Muscle Ups
400m Run
12 Bar Muscle Ups
400m Run
9 Bar Muscle Ups
*Unbroken BMU — 200m Penalty Run each break

Scored by Time (Cap: 20 min)

▶ Workout Video Breakdown

Tuesday07.07

Grass Court

Strength

No strength

Workout — Freedom (RX)

20:00 AMRAP:
50 Double Unders
50 Single-Arm DB Push Press (22.5/15 kg)
50 Double Unders
50 Abmat Sit Ups
50 Double Unders
40/32 Cal Air Bike (or 50/40 Cal Bike Erg)

Scored by Rounds + Reps

▶ Workout Video Breakdown

Wednesday07.08

Serena & Venus

Strength

Squat Snatch — Every 1:30 (8 sets): 2 Squat Snatch (singles), start moderate & build to mod-heavy (Score: Heaviest Set)

Workout — Freedom (RX)

Part 1 — For Time (6:00 cap):
21-15-9
Overhead Squat (52.5/35 kg)
Toes to Bar
-Rest until 8:00, then Part 2:-
Part 2 — For Time (6:00 cap):
21-15-9
Lateral Burpee Over Bar
Toes to Bar

Scored by Time (each part · 6:00 cap)

▶ Workout Video Breakdown

Thursday07.09

Championship Point

Strength

Bench Press — Every 2:00 (5 sets): 5 Bench Press, start moderate & build every set (Score: Heaviest Set)

Workout — Freedom (RX)

For Time:
10-9-8-7-6-5-4-3-2-1
Hang Power Clean (70/47.5 kg)
10 Push Ups after every set

Scored by Time (Cap: 12 min)

▶ Workout Video Breakdown

Friday07.10

Pimm's Cup

Strength

Back Squat — built into the workout (Part 2): on a 15:00 clock, build to a 1RM Back Squat (Score: Weight)

Workout — Freedom (RX)

Part 1 — For Time (Cap 10:00):
500m Row
100 Wall Balls (9/6 kg)
-Rest until 12:00, then Part 2:-
Part 2 — On a 15:00 Clock:
Build to a 1RM Back Squat

Part 1: Time · Part 2: Heaviest Back Squat

▶ Workout Video Breakdown

Saturday07.11

Team "Roy"

Strength

Mini Pump — Shoulders & Arms
4 sets: 3 Barbell Strict Press @ RPE 8.5 + 10 Reverse DB Fly @ RPE 8 + 20 Plate Front Raise @ RPE 8. Rest 2:00

Workout — Freedom (RX)

Teams of 2 · 5 Rounds for Time (each, 1:1):
15 Deadlifts (102.5/70 kg)
20 Box Jumps (60/50 cm)
25 Pull Ups
*P1 does a full round while P2 rests, then switch. 3:30 cap per round per person.

Scored by Time (Cap: 35 min) · Partner Hero WOD

Sunday07.12

The Three Day Match

Workout — Freedom (RX)

Every 5:00 (4 sets):
400m Run
100m Object Carry (45/32.5 kg total)
*Single or double object, total weight 45/32.5 kg

Scored by Time each set (Cap: 4:00/set)

Cool Down / Optional Accessory

Monday 07.06

Cool Down: 2 sets: 1:00 Bench Stretch for Lats + 1:00 Barbell Forearm Stretch

Accessory: 3-4 sets: 10 DB Bulgarian Split Squats @ RPE 8 + 20 Seated DB Calf Raise @ RPE 8. Rest 1:00

Tuesday 07.07

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

Accessory: 2-3 sets: 1:00 Max Strict Pull Ups + 1:00 Banded Lat Pull Downs + 1:00 Plank Hold (elbows). Rest :30

Wednesday 07.08

Cool Down: 2 sets: 1:00 Toe Touch Stretch + 1:00 Pigeon Stretch

Accessory: 3 sets: 30 Banded Hamstring Curls (right) + 30 (left) + 30 (both). Rest 1:00

Thursday 07.09

Cool Down: 2 sets: 1:00 Elevated Standing Hamstring Stretch + 1:00 Seal Stretch + 1:00 Upper Trap Lacrosse Ball

Accessory: 3-4 sets: 10 Evil Wheels + 10 Alt Leg V-Ups + 10 Suitcase Sit Ups. Rest 1:00

Friday 07.10

Cool Down: 2 sets: 1:00 Quad Smash + 1:00 Frog Stretch

Accessory: 3-4 sets: 30 Banded Bicep Curls + 30 Banded Tricep Extensions. Rest 1:00

Specialty Classes

Final week of the block — push for personal bests! Pulling on the bar (Tue) + Handstand work (Thu). Strict strength: isometrics, eccentrics, and time under tension. Guided by RPE.

TuesdayGymnastics

Pull (Bar) — Week 6 (Last Week — PBs!)

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. Push for a personal best on time + set count. Note total sets.

Eccentric Strength

3 Rounds — 1-2 eccentric Bar Muscle-Ups. Aim to increase reps or TUT vs last week. 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 Dips, 10 Alligator Rolls, 12 Barbell Body Rows (false grip)

ThursdayGymnastics

Handstand + Virtuous Lean — Week 5

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 Straddle HS Hold — accumulate max time in 6 min (upgrade from tuck). 3 full breaths in laying HS tension every break. 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

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

WeightliftingClean & Jerk

Jerk Balance

3 × 3 · 65%, 70%, 75% 1RM Jerk

Paused JD + JD + Split Jerk

3 × (2+2+1) · 75%, 77.5%, 80% 1RM Jerk

Split Jerk

5 × 3-3-2-2-1 · 80%, 82.5%, 87.5%, 90%, 95% 1RM Jerk

Power Clean + Split Jerk

5 × 1 (EMOM) · 95% 1RM C&J

SP + PP in Split Stance

6 × 3 / 6 × 6 · 87.5%–97.5% 1RM Clean

Isometric Front Squat Hold (⅛ Squat)

EMOM 4 · 10 sec hold · 100%–120% 1RM Clean

Strength Class — New Cycle 3

New 6-week strength block kicks off — 3 sessions/week (18 total). Builds a real strength & muscle base to support your CrossFit & Hyrox, designed to survive training those sports alongside it. Main lifts are autoregulated by feel (RPE, capped ~8.5): a top set at target effort + back-off volume — no grinding stale 1RMs, and we don't test true maxes in class. Accessories repeat over 3-week blocks so you can load them week to week. Full programming, loads & details on BTWB.

Weekly Structure

Monday — Lower / Back Squat

Coached in class

Wednesday — Posterior & Full Body / Deadlift

On your own in open gym — fully written out, just follow it

Saturday — Upper / Bench

Coached in class

Read this — makes or breaks it

Don't double up

Do NOT pair a strength session with another class on the same day — the design relies on pushing hard, then recovering.

Be consistent

Strength is built over weeks of repeated overload — hit all 3 sessions weekly (incl. the Wednesday open-gym one), log your loads and progress them.

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

Community Track Event mit BRIDGERUNNERS & NIKE

CrossFit 40477 30 juin 2026 à 12:08

Newsletter

Community Event · 22.08.2026

Community Track Event mit BRIDGERUNNERS & NIKE 🏃

Wir wurden von BRIDGERUNNERS & NIKE zu einem besonderen Community Track Event eingeladen – und natürlich bringen wir eine CrossFit-40477-Crew mit. 💙

Termin & Ort

Alle Infos auf einen Blick

Datum: Samstag, 22. August 2026

Uhrzeit: 16:00 – 22:00 Uhr

Ort: DSV Lierenfeld 04, Düsseldorf

Format: 5K PB Run + 6 × 400 m Fun Relay

5K Personal Best

Jagt Euren 5-km-Rekord auf der Bahn

Am 22. August könnt Ihr auf der Bahn Euren persönlichen Rekord über 5 km jagen. Verschiedene Pace-Gruppen und erfahrene Pacer helfen Euch, das Beste aus Eurem Lauf herauszuholen.

Zum 5K anmelden →

Fun Relay

6 × 400 m Fun-Staffel

Außerdem gibt es eine 6 × 400 m Fun-Staffel – und dafür suchen wir 6 Läuferinnen und Läufer aus unserer Community, darunter mindestens 2 Frauen.

Kein Elite-Tempo nötig! Es geht um Teamgeist, Community-Vibes und eine schnelle Runde auf der Bahn. Sobald wir wissen, wer Lust hat, melden wir das Staffel-Team gemeinsam an.

Lust auf die Staffel? Schreibt uns eine Nachricht oder sprecht uns direkt in der Box an.

Wir freuen uns auf einen starken Community-Auftritt – seid dabei!

Euer CrossFit 40477 Team

🇬🇧 Read in English ▼

Community Track Event with BRIDGERUNNERS & NIKE 🏃

We've been invited by BRIDGERUNNERS & NIKE to join a special community track event — and of course we'd love to bring a CrossFit 40477 crew. 💙

Key details

Everything at a glance

Date: Saturday, August 22, 2026

Time: 4:00 – 10:00 PM

Location: DSV Lierenfeld 04, Düsseldorf

Format: 5K PB Run + 6 × 400 m Fun Relay

5K Personal Best

Chase your 5K PB on the track

On August 22, you'll have the chance to hit the track and chase your personal best over 5K. Different pace groups and experienced pacers will help you get the most out of your run.

Fun Relay

6 × 400 m Fun Relay

There will also be a 6 × 400 m fun relay — and for that, we're looking for 6 runners from our community, including at least 2 female runners.

No elite pace needed. This is all about team spirit, community vibes and one fast lap on the track. Once we know who's interested, we'll sign up the relay team together.

Interested in joining the relay? Send us a message or talk to us at the box!

Let's show up strong as a community!

Your CrossFit 40477 team

CrossFit 40477 · Schwerinstr. 17 · 40477 Düsseldorf

Fragen? Schreibt uns gerne eine E-Mail an team@crossfit40477.de

Website · Kursplan & Anmeldung · Instagram

Weekly program preview 06.29-07.05

CrossFit 40477 26 juin 2026 à 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)

CrossFit 40477

Schwerinstraße 17, Düsseldorf 40477, Deutschland

Actualités

PROGRAM PREVIEW 07.06.26 – 07.12.26

Community Track Event mit BRIDGERUNNERS & NIKE

Weekly program preview 06.29-07.05