Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 11.08.2025
CrossFit
3 rounds for time of:
400-m run / row
21 med-ball cleans (9/12 kg)
12 power cleans (47/70 kg)
Post workout
2 sets:
400-m run / row
– Rest 3:00 between efforts.
Cardio
AMRAPx15
100m. Farmers Carry (2x16/2x24kg)
20 alt. Goblet Lunges (16/24kg)
20 KB-Deadlifts (2x16/2x24kg)
20 cal. Row
Rest 3 min.
AMRAPx15
200m. Run
20 Box Jump Overs (20'/24')
20 Butterfly Sit-Ups
20 Down & Ups
Dienstag, 12.08.2025
Crossfit
10 rounds for time of:
3 muscle-ups
4 box jumps (61/76 cm)
Post workout:
Work up to a heavy set of 3 weighted pull-ups and 3 weighted dips
Cardio
EMOMx12 :40 On / :20 Off
Min1: Double Unders / Single Unders
Min2: Hollow Rocks
Min3: Toes To Bar
Rest 3 min.
AMRAPx17
40 cal. Bike / Ski
30 Mountain Climbers
20 Medball Thrusters (6/9kg)
10 Butterfly Sit-Ups (6/9kg)
Mittwoch, 13.08.2025
Crossfit
For time:
100 double-unders
20 toes-to-bars
80 double-unders
20 toes-to-bars
60 double-unders
20 toes-to-bars
40 double-unders
20 toes-to-bars
20 double-unders
20 toes-to-bars
Post-workout
Accumulate:
2:00 double-KB front-rack hold
1:00 hollow hold
1:00 plank hold
Cardio
AMRAPx10
200m. Run
10 Burpee Box Jump Overs (20'/24')
10 Jumping Lunges
Rest 2 min.
AMRAPx10
20 cal. Bike
10 DB-Push Press (2x15/2x22,5kg)
10 DB-Front Squats
Rest 2 min.
AMRAPx10
20 cal. Ski
10 Shoulder Taps
2 Wall-Walks
Donnerstag, 14.08.2025
Crossfit
Heavy-Day
For load:
Back squat
5-5-5-5-5
AMRAPx10
200m. Run
20 alt. Weighted Box-Step Overs (20'/24')(15/22,5kg)
500m. Bike
20 Down & Ups
Cardio
AMRAPx35
Teams of 2 YGIG
60 alt. DB-Devil Presses (15/22,5kg)
60 Tuck-Ups
60 cal. Bike
60 Pull-Ups
60 Wall-Balls (6/9kg)
60 cal. Ski
Freitag, 15.08.2025
Crossfit
AMRAP 12:
100-m single-KB suitcase carry (24/32 kg)
7 right-arm KB snatches
7 left-arm KB snatches
Post workout
Accumulate:
100 KB side bends
– Use workout kettlebell or heavier.
Cardio
AMRAPx33
2 Rounds:
500m. Ski
15 Deadlifts (30/40kg)
10 Shoulder to OH
Rest 1 min.
2 Rounds:
1000m. Bike
15 alt. DB-Snatches (15/22,5kg)
10 Goblet Squats
Rest 1 min.
Weightlifting
Skill: TnG Squat Clean
Wod: E1.5MOMx10 - 3 TnG Squat Cleans @50%+
Acc.: 3x [6-8 Kettlebell Z Presses + 15 HLRs]
Samstag, 16.08.2025
Crossfit
3 rounds for time with a partner:
30 squat cleans (29/43 kg)
30 pull-ups
800-m run
– Athletes run together and break up the cleans and pull-ups as needed.
Cardio
AMRAPx15
200m. Plate OH-Carry (10/15kg)
30 cal. Ski
20 Plate Ground to OH
10 Plate Squat Jumps
Rest 3 min.
AMRAPx15
200m. Sandbag Carry (bearhug)(30/45kg)
30 cal. Bike
20 Sandbag Deadlifts
10 Sandbag Over Shoulder
Sonntag, 17.08.2025
Crossfit
On a 30:00 clock with a partner:
Machine of choice for distance
– Trade off as desired.
– Starting at :00 and again every 2:00, partners each perform 10 burpees together.
Long Distance
On a 60 min. Clock
With a Partner (YGIG)
Buy in:
800m. Run (Together)
2000m. Ski
3000m. Row
AMRAP in remaining time:
60 Air Squats
60 KB-Swings (16/24kg)
30 Pull-Ups
60 cal. Bike
60 Burpees Over KB
60 alt. Lunges
30 Toes to Bar
Montag, 11.08.2025
CrossFit
For time:
1-2-3-4-5-6-7-8-9-10
Push press (38/56 kg)
– Run 100 meters after each round.
Post-workout
3 sets:
Single-arm KB overhead walk, right (22.9 m)
Single-arm KB overhead walk, left (22.9 m)
Rest :30
Hyrox
EMOMx12 :45 ON / :15 OFF
Min1: Hollow Body Flutter Kicks
Min2: KB-Hold (2x20/2x32kg)
Min3: KB-Goblet Hold Reverse Lunges (20/32kg)
Rest 3 min.
AMRAPx20
1000m. Ski
200m. Run
25 Wall-Balls (6/9kg)
1000m. Row
200m. Run
25 Burpees
Dienstag, 12.08.2025
Crossfit
For time:
150 double-unders
125 air squats
100 sit-ups
75 push-ups
50 pull-ups
25 deadlifts (170/250 lb)
Cardio
Every 4 minx6
200m. Run
AMRAP
6 Box Jump Overs (20'/24')
6 V-Ups
6 alt. DB-Snatches (15/22,5kg)
Rest 2 min. Between rounds.
Mittwoch, 13.08.2025
Crossfit
EMOM 20:
Min 1: 8 alternating back-rack reverse lunges
Min 2: 5 box jumps
Min 3: 3 rope climbs (4.6/4.6 m)
Min 4: rest
Hyrox
AMRAPx10
400m. Run
10 Push-Ups
20 Wall-Balls (6/9kg)
Rest 2 min.
AMRAPx10
400m. Row
10 Sandbag Goodmornings (10/20kg)
20 alt. Sandbag Lunges (10/20kg)
Rest 2 min.
AMRAPx10
400m. Ski
10 Goblet Squats (16/24kg)
20 KB-Deadlifts (2x16/2x24kg)
Donnerstag, 14.08.2025
Crossfit
Pre-workout
Every 1:30 for 6 sets:
Sets 1 and 2: 3 power clean and jerks
Sets 3 and 4: 2 power clean and jerks
Sets 5 and 6: 1 power clean and jerk
GRACE
For time:
30 clean and jerks (43/61 kg)
Cardio
AMRAPx35
1000m. Row
25 Box Jump Overs (20'/24')
25 Air Squats
25 Butterfly Sit-Ups
1000m. Ski
25 Pull-Ups
25 Burpee To Target
5 Wall-Walks
Freitag, 15.08.2025
Crossfit
Pre-workout
Every 2 minutes for 4 sets, complete the following complex:
1 snatch pull
1 snatch high pull
1 muscle snatch
1 power snatch
– Use this complex to practice barbell cycling.
– Athletes may build above the intended workout weight but the focus is on speed and efficiency of movement.
On a 15:00 clock:
75 burpees
– Every minute on the minute (including 0:00) complete 5 power snatches (25/34 kg)
In the remaining time:
Find a 1-rep-max power snatch
– Score is total time to complete the burpees and 1-rep snatch load.
Hyrox
AMRAPx40
With a Partner
1000m. Run (Together)
10 Rounds:
6 alt. OH-Lunges (6/9kg)
4 Wall-Balls (6/9kg)
2 Burpees
-Switch partner after a full round.
1000m. Run (Together)
10 Rounds:
6 cal. Ski
4 Box Jumps (20'/24')
2 Burpee Broad Jumps
-Switch partner after a full round.
Samstag, 16.08.2025
Crossfit
AMRAP 20 with a partner:
5 strict toes-to-bars
15 double-DB front squats (15/22.5 kg)
10/6-cal Echo bike
– 1 person does a round, then the next person does a round.
– After each partner completes a round, add 1 calorie to the bike.
Cardio
AMRAPx32
1000m. Ski/Row
5 Rounds:
9 Deadlifts (30/40kg)
6 Hang Power Cleans
3 Shoulder to OH
1 Burpee Over bar
Sonntag, 17.08.2025
Crossfit
Fight Gone Bad
3 rounds for reps:
1:00 wall-ball shots (6/9 kg)(2.7/3 m)
1:00 sumo deadlift high pulls (25/34 kg)
1:00 box jumps (20 in)
1:00 push presses (25/34 kg)
1:00 row for calories
– Rest 1:00 between rounds.
Long Distance
AMRAPx60
With a Partner
2000m. Row (YGIG)
10 Rounds:
8 cal. Bike
6 T2B / Knee Raises
4 Jumping Air Squats
-Switch partner after a full round.
1000m. Run (Together)
10 Rounds:
8 cal. Ski
6 Box Jump Overs (20'/24')
4 Handrelease Push-Ups
-Switch partner after a full round.
Hyrox Performance
Station Work:
BBJ
AMRAP 10
25 DB snatches
4 lanes BBJ
25 mountain climbers
4 lanes BBJ
rest 2minFarmers Carry
AMRAP 10
100m FC @ comp. weight
:30 rest
10 KB deadlifts @ comp. weight
:30 dead hang
Compromised Running
Buy in:
1000m row @race pace
1000m ski @race paceDirectly into
AMRAP 25
20 DB devil press @15/20kg
1000m run
50 wall-balls @6/9kg
1000m run