Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 30.03.2026
CrossFit
For time:
10 shuttle runs
20 overhead squats (36/52 kg)
30 lateral burpees over the bar
Rest 1 minute
30 lateral burpees over the bar
20 overhead squats
10 shuttle runs
– 1 shuttle run is 25 ft out and 25 ft back.
Time cap: 12 minutes
Hybrid
On a 12 min. Clock
5x5 Front Squats @RPE 8-9
-Use the same load across all sets.
AMRAPx7
15 cal. Bike
10 Front Squats (30/40kg)
5 Burpees over bar
Rest 2 min.
AMRAPx7
15 cal. Ski
10 Wall-Balls (6/9kg)
5 Down & Ups
Cardio
AMRAPx32
40/45 cal. Row
20 KB-Swings (16/24kg)
20 Butterfly Sit-Ups
40/45 cal. Bike
20 Toes to bar
20 KB-Hang Clean & Jerk (16/24kg)
Dienstag, 31.03.2026
Crossfit
3 rounds for time:
400-m run / row
30 KB snatches (16/24 kg)
20 KB swings (16/24 kg)
10 KB goblet squats (16/24 kg)
Post-workout test
1 set:
400-m run / row
Hybrid
EMOMx8
5 Push Press @RPE 7-8
-Use the same load across all sets.
AMRAPx18
500m. Row
20 alt. DB-Snatches (15/22,5kg)
15 Russian Twist w. DB
10 Push-Ups
500m. Ski
20 DB-Walking Lunges (15/22,5kg)
15 Tuck-Ups
10 Burpee Broad Jumps
Mittwoch, 01.04.2026
Crossfit
Pre-workout strength
Every 2:00 for 5 sets:
3 hang power cleans
– Build to workout weight or slightly heavier.
8 rounds for time:
5 box jump-overs (61/76 cm)
5 hang power cleans (70/102 kg)
Hybrid
EMOMx8
6 Bent Over Row @RPE 8
-Use the same load across all sets.
AMRAPx7
4 Lanes Sandbag Carry (30/45kg)
10 Sandbag to Shoulder
10 cal. Bike
Rest 2 min.
AMRAPx7
4 Lanes KB-Front Rack Carry (2x16/2x24kg)
10 KB-Deadlifts
10 cal. Ski
Cardio
AMRAPx30
50 Double Unders / Single Unders
30 cal. Bike
30 American KB-Swings (16/24kg)
30 Lateral Jumps Over KB
50 Double Unders / Single Unders
30 cal. Row
30 Box Jump Overs (20'/24')
30 Mountain Climbers
Donnerstag, 02.04.2026
Crossfit
For time:
3 rounds of:
50 double-unders
10 deadlifts (70/102 kg)
2 rounds of:
50 double-unders
10 deadlifts (84/125 kg)
1 round of:
50 double-unders
10 deadlifts (102/143 kg)
Hyrox
On a 12 min. Clock
Find 1 Heavy Lane Sled Push
AMRAPx25
400m. Run
500m. Row
40 alt. Lunges (10/20kg)
400m. Run
500m. Ski
40 Wall-Balls (6/9kg)
Freitag, 03.04.2025
Geschlossen / Open Gym Horn-Lehe
Samstag, 04.04.2026
Long Distance
AMRAPx60
Teams of 2
20 Rounds:
3 Power Cleans (45/55kg)
2 Front Squats
1 Shoulder to OH
-Switch partner after a full round.
100 cal. Bike (YGIG)
100 cal. Row (YGIG)
20 Rounds:
3 Burpee Box Jump Overs (20'/24')
2 Wall-Walks
1 Burpee to target / pull-up
-Switch Partner after a full round.
CrossFit
For time:
1,000-m row
30 clean and jerks (43/61 kg)
1,000-m row
30 strict handstand push-ups
Hybrid
E2MOMx5
8 Deadlifts @RPE 7-8
-Use the same load across all sets.
AMRAPx20
200m. Run
20 cal. Bike
20 Plate Ground to OH (10/15kg)
20 OH-Reverse Lunges
200m. Run
20 cal. Ski
20 Burpees to plate
20 Weighted Sit-Ups (10/15kg)
Sonntag, 05.04.2026
CrossFit Performance
EMOMx9
-20sek Max sHSPU/HSPU
-30sek Max LL Rope Climbs/Rope Climb
-Rest
With Partner DT 12min
40-50-60-70-80-90
30-35-40-45-50-55
12 min Rest
18min AMRAP w/ Partner
3000m Row
EMOM YGIG
5 Burpee over rower
Hyrox
EMOMx9
:40 On / :20 Off
Min1: Wall-Sit (10/15kg)
Min2: KB-Hold (2x24/2x32kg)
Min3: cal. Row
AMRAPx10
200m. Run
20 OH-Reverse Lunges (6/9kg)
20 Weighted Sit-Ups
Rest 2 min.
AMRAPx10
100m. Farmers Carry (2x24/2x32kg)
200m. Run
200m. Ski
CrossFit
Pre-workout accessory
EMOM 8:
2-5 L-sit pull-ups, strict pull-ups, or banded pull-ups
For time:
21-18-15-12-9
L-sit pull-ups
42-36-30-24-18
Thrusters (15/20 kg)
Montag, 30.03.2026
CrossFit
Heavy-Day
Every 5:00 for 7 sets:
3 push presses
2 push jerks
1 split jerk
– Build in load each set.
Hyrox
EMOMx8
:30 On / :30 Off
Wall-Balls (6/9kg)
Rest 2 min.
EMOMx8
:30 On / :30 Off
DB-Thrusters (2x10/2x15kg)
Rest 2 min.
AMRAPx15
500m. Row
400m. Run
500m. Ski
400m. Run
Dienstag, 31.03.2026
Crossfit
5 rounds for time:
2 rope climbs to (4.6/4.6 m)
15 Butterfly Sit-Ups
20 box jumps (51/61 cm)
– Step down from the box.
Hybrid
E2MOMX5
3 Back Squats @RPE 9
-Use the same load across all sets.
AMRAPx7
20 DB-Push Press (2x10/2x15kg)
10 DB-Devil presses (2x10/2x15kg)
10 cal. Bike
Rest 2 min.
AMRAPx7
2 Lanes Sandbag Carry (30/45kg)
10 Sandbag to Shoulder
10 cal. Ski
Mittwoch, 01.04.2026
Crossfit
Pre-workout
EMOM 8:
1 power clean
2 hang squat cleans
6 rounds for time:
250-m row
12 hang squat cleans (29/43 kg)
12 burpees
Hyrox
AMRAPx10
400m. Run
10 Jumping Air Squats
10 Burpee Box Jumps (20'/24')
Rest 2 min.
AMRAPx10
400m. Run
10 Goblet Hold Lunges (16/24kg)
100m. Farmers Carry (2x16/2x24kg)
Rest 2 min.
AMRAPx10
200m. Row AFAP!
Rest 1 min
200m. Ski AFAP!
Rest 1 min.
Donnerstag, 02.04.2026
Cardio
AMRAPx15
Teams of 2
10/12 cal. Ski
9 Burpees to target
3 Wall-Walks
-Switch partner after a full round.
Rest 3 min.
AMRAPx15
Teams of 2
10/12 cal. Row
9 KB-Swings (16/24kg)
6 Goblet Squats (16/24kg)
-Switch partner after a full round.
Hybrid
EMOMx8
6 Bent Over Row @RPE 8
-Use the same load across all sets.
AMRAPx7
15 cal. Ski
10 Front Squats (30/40kg)
5 Burpees over bar
Rest 2 min.
AMRAPx7
15 cal. Bike
10 Pull-Ups
5 Down & Ups
Weightlifting
Skill: Clean & Jerk (+Re-Rack!)
Workout: E1.5MOMx10 - 1 Clean + 2 Jerks (/w 2sec. Pause every Rep!)
Workout 2: E1.5MOMx3 - 3 Clean Pulls (@90%)
Freitag, 03.04.2025
Geschlossen / Open Gym Horn-Lehe
Samstag, 04.04.2026
CrossFlex
CrossFit
For time with a partner:
50-cal row
30 muscle-ups
20 Power Snatches (29/43kg)
50-cal row
20 muscle-ups
10 Power Snatches
50-cal row
10 muscle-ups
5 Power Snatches
– Trade off as desired.
Hybrid
EMOMx8
5 Push Press @RPE 9
-Use the same load across all sets.
AMRAPx8
10 cal. Bike
10 Toes to bar
2 Wall-Walks
Rest 2 min.
AMRAPx8
10 cal. Row
10 American KB-Swings (16/24kg)
2 Burpees over rower
Sonntag, 05.04.2026
Cardio
AMRAPx32
40/45 cal. Row
20 Double Unders / Single Unders
20 KB-Swings (16/24kg)
20 Butterfly Sit-Ups
40/45 cal. Bike
20 Double Unders / Single Unders
20 Burpees over KB
20 KB-Hang Clean & Jerk (16/24kg)
Long Distance
AMRAPx60
Teams of 2
20 Rounds:
10 alt. DB-Snatches (15/22,5kg)
8 cal. Bike
6 Toes to bar
-Switch partner after a full round.
50 Single arm DB-Devil Presses (15/22,5kg) (YGIG)
400m. Sandbag Carry (30/45kg)
20 Rounds:
10 KB-Swings (16/24kg)
8 cal. Ski
6 Lateral Jumps over KB
-Switch partner after a full round.
50 Burpees over partner (YGIG)
400m. Farmers Carry (2x16/2x24kg)(Or DB)
Hyrox Performance
Threshold:
AMRAP 25
800m row @ 20min FTP Pace
800m run @ 10k Pace
800m ski @ 20min FTP Pace
Station Work:
On a 25min clock
10 lanes sandbag lunges @ comp. weight
1k run @ 10k Pace
100 wall balls @ comp. weight
in remaining time:
row/ski/run for meters