Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 13.04.2026
Crossfit
Pre-workout strength + skill
1 set:
5 hang squat cleans
5 hang squat cleans
3 hang squat cleans
3 hang squat cleans
– Perform 3 broad jumps after each set.
– Build in load through all unbroken sets.
– Rest 1:30 between each.
Heavy-Day:
For load:
Hang squat clean
2-2-2-2-2-2-2
Hybrid
Every 2:30x5
5 Back Squats @RPE 9
AMRAPx7
20 DB-Walking Lunges (2x10/2x15kg)
25 cal. Row
Rest 2 min.
AMRAPx7
20 Box Jumps (20'/24')
25 cal. Bike
Cardio
AMRAPx30
40 cal. Ski
20 Hang Power Cleans (30/40kg)
50 Double Unders / Single Unders
40 cal. Bike
20 Shoulder to OH (30/40kg)
50 Double Unders / Single Unders
Dienstag, 14.04.2026
Crossfit
10 rounds for time:
2 rope climbs (4.6/4.6 m)
15 AbMat sit-ups
25 double-unders
Hybrid
EMOMx8
Min1: 8 DB Seated Strict Press (AHAP)
Min2: 2-4 Wall-Walks
AMRAPx20
200m. Farmers Carry (2x16/2x24kg)
25 KB-Deadlifts
30 cal. Bike
200m. OH-Carry (10/15kg)
25 Plate Ground to OH
30 cal. Row
Mittwoch, 15.04.2026
Crossfit
Pre-workout strength
Every 1:30 for 6 sets:
Sets 1-3: 1 snatch deadlift + 1 snatch pull + 1 snatch high pull + 1 muscle snatch + 1 power snatch
Sets- 4-6: 3 power snatches
– Build in load.
For time:
15 power snatches (34/52 kg)
24/30-cal bike
15 power snatches
Hybrid
E2MOMx5
8 Bent Over Row + 5 Weighted Push-Ups @RPE 8
AMRAPx8
10 DB-Floor Presses (2x15/2x22,5kg)
10 DB-Devil Presses (2x15/2x22,5kg)
10 cal. Bike
Rest 2 min.
AMRAPx8
2 Lanes Burpee Broad Jumps
10 KB-Gorilla Rows (16/24kg)
10 KB Shoulder to OH (16/24kg)
Cardio
AMRAPx15
2-4-6-8-..
Burpee Box Jump Overs (20'/24')
alt DB-Snatches (15/22,5kg)
cal. Bike
Rest 3 min.
AMRAPx15
2-4-6-8-..
Toes to bar
Burpee to target
cal. Ski
Donnerstag, 16.04.2026
Crossfit
"DREW"
For time:
Kraus
200-m run
30 pull-ups
30 hand-release push-ups
4 deadlifts
:30 rest
Scott
400-m run
25 pull-ups
25 hand-release push-ups
4 deadlifts
:30 rest
Good
600-m run
20 pull-ups
20 hand-release push-ups
4 deadlifts
:30 rest
Cully
800-m run
15 pull-ups
15 hand-release push-ups
4 deadlifts
:30 rest
Night Stalkers
269 box step-ups (51/51 cm)
– 1.5 x bodyweight deadlifts.
– Perform the full workout with a 14/20-lb weight vest.
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')
Freitag, 17.04.2025
Crossfit
16 rounds for time, with a partner:
Double-KB front-rack carry (22.9 m) (16/24 kg)
15 box jump-overs (51/61 cm)
Double-KB front-rack carry (22.9 m) (16/24 kg)
– Partners alternate full rounds, for 5 rounds each.
TC: 24min.
Hybrid
E2MOMx5
5 Deadlifts @RPE 9
AMRAPx8
10 DB-Thrusters (2x10/2x15kg)
10 DB-Goodmornings
10 cal. Row
Rest 2 min.
AMRAPx8
10 KB-Swings (16/24kg)
10 Burpees over KB
200m. Run
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.
Weightlifting
Samstag, 18.04.2026
Long Distance
AMRAPx60
Teams of 2 YGIG
3000m. Row
50 Burpee Box Jump Overs (20'/24')
10 Wall-Walks
50 Pull-Ups
3000m. Ski
50 Single Arm DB-Devil Presses (15/22,5kg)
50 Handrelease Push-Ups
50 DB-Hang Cleans (15/22,5kg)
CrossFit
Skill: Handstand Push-Ups
10 min. to practice
1-3-5-7-9-11-13-15 reps for time of:
DB push presses (10/15 kg)
DB front squats
DB thrusters
– Use two dumbbells.
Hybrid
Every 2:30x5
5 Front Squats @RPE 9
AMRAPx20
200m. Run
4 Lanes DB-Walking Lunges (2x10/2x15kg)
15 DB Push Press
20 Butterfly Sit-Ups
200m. Run
4 Lanes Burpee Broad Jumps
15 American KB-Swings (16/24kg)
20 Flutter Kicks
Sonntag, 19.04.2026
CrossFit Performance
Event 1: Lift
1 Complex for max load in 8min
1 Clean + 1 Front Squat + 1 Jerk
5min Rest
Event 2: Engine
20 min AMRAP:
400m Run
20 Wall Balls
15 Toes-to-Bar
10 Burpee Box Jump Overs
8min Rest
Chipper For Time: TC 18min
50 Double Unders
40 DB Snatches (22.5/15 kg)
30 Pull-Ups
20 Front Squats (60/40 kg)
10 Bar Muscle-Ups
Hyrox
EMOMx20
:40 On / :20 Off
Min1: KB-Hold (2x24/2x32kg)
Min2: Sled Pull (50kg)
Min3: Wall-Balls (6/9kg)
Min4: KB-Goblet Lunges (16/24kg)
Min5: Burpee Broad Jumps
AMRAPx12
400m. Run
10 Push-Ups
400m. Ski
10 Butterfly Sit-Ups
400m. Row
10 Air Squats
CrossFit
AMRAP 20:
400/500-m row
15 Toes to bar
15 KB goblet squats (16/24 kg)
15 KB-Swings
:30 L-sit hold
Post-workout challenge
For time with a partner:
Complete 1,000 meters of “rowling”
– Partners alternate exact 100-m attempts.
– For every meter Partner 1 is over the 100-m mark, both partners perform a squat jump.
– For every meter Partner 2 is over the 100-m mark, both partners perform a V-up or sit-up.
– The next row cannot start until both athlete have finished the punishment.
Montag, 13.04.2026
Crossfit
Open 26.1
For time:
20 wall-ball shots (6/9 kg) (2.7/3 m)
18 box jump-overs (51/61 cm)
30 wall-ball shots
18 box jump-overs
40 wall-ball shots
18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
20 wall-ball shots
Time cap 12:00
Hyrox
AMRAPx35
2 Rounds:
1000m. Row
10 DB-Thrusters (2x10/2x15kg)
10 DB-Devil Presses (2x10/2x15kg)
Rest 1 min.
2 Rounds:
1000m. Ski
10 Sandbag Lunges (20/30kg)
10 Weighted Box Step-Ups (20/30kg)(20'/24')
Rest 1 min.
Dienstag, 14.04.2026
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
Every 2:30x5
5 Front Squats @RPE 8
-Use the same loas across all sets.
AMRAPx7
10 cal. Bike
10 Burpee Box Jumps (20'/24')
10 Hollow Rocks
Rest 2 min.
AMRAPx7
200m. Run
10 OH-Reverse Lunges (10/15kg)
10 Butterfly Sit-Ups
Mittwoch, 15.04.2026
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
Hyrox
EMOMx12
:40 On / :20 Off
Min1: Wall-Balls (6/9kg)
Min2: Standing Bike
Min3: Goblet Hold Lunges (16/24kg)
AMRAPx20
2 Lanes Sled Push (50kg)
400m. Run
500m. Ski
2 Lanes Burpee Broad Jumps
400m. Run
500m. Row
Donnerstag, 16.04.2026
Cardio
AMRAPx15
2-4-6-8-..
DB Push-Press (2x10/2x15)
DB-Hang Clean (2x10/2x15kg)
cal. Bike
-After each round perform 5 Burpee Pull-Ups
Rest 3 min.
AMRAPx15
2-4-6-8-..
American KB-Swings (16/24kg)
KB-Gorilla Rows
cal. Row
-After each round perform 5 Burpee Box Jump overs (20'/24')
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
10 cal. Bike
Rest 2 min.
AMRAPx7
10 DB Floor Presses (2x15/2x22,5kg)
10 Renegade Rows (15/22,5kg)
10 cal. Row
Weightlifting
Primer
3 sets:
5 Squat Jumps
5 Tall Squat Cleans
-Build in load
Every 2:00x6
1.1.1 Squat Cleans @70%+
On a 10 min. Clock
Max out Split Jerk
Freitag, 17.04.2025
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
AMRAPx40
Teams of 2 YGIG
400m. Run (Together)
1000m. Ski
400m. Run
4 Lanes Sled Pull @comp weight
400m. Run
8 Lanes Burpee Broad Jumps
400m. Run
1000m. Row
Samstag, 18.04.2026
CrossFlex
Crossfit
For time with a partner:
100 cal. ski
20 synchronized burpees
20 rope climbs (4.6/4.6 m)
20 synchronized burpees
20 wall walks
20 synchronized burpees
20 muscle-ups
– Share ski, the rope climbs, wall walks, and muscle-ups as needed.
Hybrid
EMOMx8
Min1: 8 Seated DB Strict Press )AHAP)
Min2: 2-4 Wall-Walks
AMRAPx8
4 Lanes KB-Front Rack Carry (2x16/2x24kg)
10 KB-Shoulder to OH (16/24kg)
10 cal. Bike
Rest 2 min.
AMRAPx8
200m. Run
10 Plate Ground to OH (10/15kg)
20 Plate Floor Presses
Sonntag, 19.04.2026
Cardio
AMRAPx32
35 cal. Ski
4 Lanes DB Walking Lunges (2x10/2x15kg)
20 Box Jump Overs (20'/24')
200m. Run
35 cal. Row
4 Lanes Burpee Broad Jumps
20 alt. DB-Snatches (15/22,5kg)
200m. Run
Long Distance
AMRAPx28
Teams of 2 YGIG
3000m. Bike
100 Front Squats (30/40kg)
100 Deadlifts (30/40kg)
10 Wall-Walks
Rest 4 min.
AMRAPx28
Teams of 2 YGIG
2000m. Ski
100 DB Goblet Squats (15/22,5kg)
100 Single Arm Devil Presses (15/22,5kg)
10 Lanes Sled Push (75kg)
Hyrox Performance
Strength
3 sets
10 back rack reverse lunges / leg @ RPE 8
directly into
30 wall balls @ comp. weight
rest 2:30 btw sets
Threshold
AMRAP 40
1k run
2 lanes sled pull @ comp. weight
1k ski
1k run
20 weighted box step overs @ 6/9kg
1k row