Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 06.04.2026
Long Distance
AMRAPx60
Teams of 2 YGIG
100 Double Unders / Single Unders
60 Partner Wall-Balls (6/9kg)
60 Partner Sit-Ups (6/9kg)
4000m. Bike
100 Double Unders / Single Unders
60 Box Jumps (20'/24')
60 alt. DB-Snatches (15/22,5kg)
2000m. Ski
Dienstag, 07.04.2026
Crossfit
For time:
800-m run / row
80 pull-ups
80 deadlifts (43/61 kg)
800-m run / row
– Partition the pull-up and deadlift reps any way.
Hybrid
E2MOMx5
5 Front Squats @RPE 8
-Use the same loas across all sets.
AMRAPx8
10 cal. Bike
10 Burpee Box Jumps (20'/24')
10 Jumping Air Squats
Rest 2 min.
AMRAPx8
200m. Run / Row
10 OH-Reverse Lunges (10/15kg)
10 Single Arm DB-Thrusters (10/15kg)
Mittwoch, 08.04.2026
Crossfit
AMRAP 20:
3 wall walks
15 burpees
20 alt. db -snatches (15/22,5kg)
60 double-unders
Post-workout accessory
4 rounds:
:20 hollow rock
:10 rest
:20 Superman hold
:10 rest
Hybrid
EMOMx8
3 Strict Press @RPE 9
-Use the same load across all sets.
AMRAPx7
2 Wall-Walks
10 Burpee to target / Burpee Pull-Ups
15 cal. Ski
Rest 2 min.
AMRAPx7
10 alt. DB-Hang Clean (15/22,5kg)
10 Renegade Rows (15/22,5kg)
15 cal. Row
Cardio
AMRAPx35
2000m. Bike
25 American KB-Swings (16/24kg)
25 KB-Gorilla Rows
10 Burpees
1000m. Row
25 Medball Squat Cleans (6/9kg)
25 Weighted Sit-Ups (6/9kg)
10 Burpees
Donnerstag, 09.04.2026
Crossfit
Pre-workout skill work
EMOM 8:
Toes-to-bar drills
27-21-15-9 reps for time:
Hang power cleans (29/43 kg)
Toes-to-bars
Hyrox
AMRAPx10
2 Lanes Sled Pull (50kg)
15 alt. Goblet Hold-Lunges (16/24kg)
200m. Run
Rest 2 min.
AMRAPx10
2 Lanes Burpee Broad Jumps
15 Wall-Balls (6/9kg)
200m. Ski
Rest 2 min.
AMRAPx10
2 Lanes Farmers Carry (2x24/2x32kg)
15 KB-Deadlifts (2x24/2x32kg)
200m. Run
Freitag, 10.04.2025
Crossfit
Heavy-Day
For load:
Front squat
3-3-3-3-3
Post-workout mini test
AMRAP 1:
Front squats
– Use ~65% of today’s heaviest lift.
Hybrid
Every 2:30x5
6 Back-Squats @RPE 8-9
AMRAPx7
20 cal. Bike
10 DB-Devil Presses (2x10/2x15kg)
Rest 2 min.
AMRAPx7
20 cal. Row
10 Burpees over rower
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
Weightlifting
Samstag, 11.04.2026
Long Distance
AMRAPx28
Teams of 2 YGIG
2000m. Bike
100 alt. DB-Snatches (15/22,5kg)
50 Mountain Climbers
10 Rope Climbs
Rest 4 min.
AMRAPx28
Teams of 2 YGIG
1000m. Ski
100 Deadlifts (55/65kg)
50 Toes to bar
10 Muscle ups / C2B / Pull-Ups
CrossFit
"Kelly"
5 rounds for time of:
400-m run
30 box jumps (51/61 cm)
30 wall-ball shots (6/9 kg) (2.7/3 m)
Hybrid
E2MOMx5
2 Strict Press+5 Push Press @RPE 7-8
-Use the same load across all sets.
AMRAPx8
4 Lanes KB-Front Rack Carry (2x16/2x24kg)
10 KB-Shoulder to OH (16/24kg)
10 cal. Bike
Rest 2 min.
AMRAPx8
10 Hand Release Push-Ups
10 DB-Floor Press (2x15/2x22,5kg)
10 cal. Ski
Sonntag, 12.04.2026
CrossFit Performance
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.
CrossFit
AMRAPx26
With a partner
5 cal. Ski
3 Power Cleans (45/55kg)
2 Front Squats
1 Burpees over bar
-Switch partner after a full round.
Montag, 06.04.2026
Long Distance
AMRAPx60
Teams of 2 YGIG
100 Double Unders / Single Unders
60 Partner Wall-Balls (6/9kg)
60 Partner Sit-Ups (6/9kg)
4000m. Bike
100 Double Unders / Single Unders
60 Box Jumps (20'/24')
60 alt. DB-Snatches (15/22,5kg)
2000m. Ski
Dienstag, 07.03.2026
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)
Hybrid
Every 1:30x6
2 Strict Press+3 Push Press @RPE 7-8
-Use the same load across all sets.
AMRAPx18
500m. Ski
20 alt. DB-Snatches (15/22,5kg)
15 Russian Twist w. DB
10 Push-Ups
500m. Bike
20 KB-Swings (16/24kg)
15 Tuck-Ups
10 Toes to bar
Mittwoch, 08.04.2026
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)
Hyrox
EMOMx8
:30 On / :30 Off
Walking Lunges (10/20kg)
Rest 2 min.
EMOMx8
:30 On / :30 Off
Medball Thrusters (6/9kg)
AMRAPx15
200m. Run
200m. Ski
2 Lanes Burpee Broad Jumps
200m. Run
200m. Row
10 Burpee Box Jumps (20'/24')
Donnerstag, 09.04.2026
Cardio
AMRAPx30
Teams of 2 YGIG
2000m. Bike
50 Hang Power Cleans (30/40kg)
20 Burpees Over bar
1000m. Ski
50 Front Squats (30/40kg)
20 V-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)
200m. Run
20 cal. Ski
20 Burpees to plate
Weightlifting
Skill: Snatch
Primer
3 sets:
5 Broad Jumps
3 High Hang Muscle Snatch
Every 1:30x10
1 Snatch + 1 Hang Snatch @65%+
E2MOMx5
8 OH-Squats @55%+
Freitag, 10.04.2025
Hyrox
AMRAPx40
Teams of 2
1000m. Run (Together)
1000m. Row (YGIG)
10 Rounds:
1 Lane Sled Push (75kg)
10 Mountain Climbers
-Switch partner after a full round.
1000m. Run (Together)
1000m. Ski (YGIG)
10 Rounds:
1 Lane Burpee Broad Jumps
10 Shoulder Taps
-Switch partner after a full round.
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
Samstag, 11.04.2026
Crossflex
CrossFit
AMRAP 20 with a partner:
24 box jump-overs (51/61 cm)
24 power snatches (29/43 kg)
24 overhead squats (29/43 kg)
24 toes-to-bar
24-cal bike
– Step down from the box.
Hybrid
E2MOMx5
6 Back-Squats @RPE 8-9
-Use the same load across all sets.
AMRAPx18
200m. Run
400m. Row
20 Box Jumps (20'/24')
200m. Run
500m. Bike
20 Walking Lunges (2x10/2x15kg)
Sonntag, 12.04.2026
Cardio
AMRAPx35
1000m. Row
25 alt. DB-Snatches (15/22,5kg)
25 Box Jump Overs (20'/24')
50 Double Unders / Single Unders
2000m. Bike
25 Burpee pull-Ups / Burpee to target
25 Goblet Squats (15/22,5kg)
50 Double Unders / Single Unders
Long Distance
AMRAPx60
Teams of 2
10 Rounds:
7 cal. Bike
5 Toes to bar
2 Wall-Walks
-Switch partner after a full round.
10 Rounds:
7 cal. Row
5 alt. DB-Snatches (15/22,5kg)
2 Single arm DB-Devil press (15/22,5kg)
-Switch partner after a full round.
10 Rounds:
7 cal. Ski
5 Box Jumps (20'/24')
2 Burpee Box Jump Overs
-Switch partner after a full round.
Hyrox Performance
Teams of 2
On a 60min clock:
Buy in:
2k row
into
2 rounds of:
100 wall balls @ comp. weight
4 lanes sled pull @ 75kg
800m run (together)
40 sync. burpees
40 partner medball sit-ups @ wall ball weight
1k ski
800m run
into
max. meters bike in remaining time