Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 19.02.2024
CrossFit
Pre-workout:
On a 10:00 clock:
Build to a heavy 3-rep push press
5 rounds for time:
50 double-unders
10 thrusters (43/61 kg)
Dienstag, 20.02.2024
CrossFit
Skill: Bar Muscle Up
Pre-Workout:
EMOM6: 1-3 Bar Muscle Ups
Every 2:00 for 4 rounds:
6 box jumps (24’/30’)
12 push-ups
Max-calorie row
– Rest 2:00 between rounds.
– Score is total calories rowed.
Cardio
Team of 2 (3x AMRAP12)
AMRAP12
2 Lanes (10m) Burpee Broad Jumps
-P1 perform BBJ, P2 hold a Plank
-Switch Partner after 2 Lanes
-Rest 2 min-
AMRAP12 / YGIG
100m Farmers Carry (2x16kg/2x24kg) (Run together)
15/12 cal. Bike
-Rest 2 min-
AMRAP 12 / YGIG
20 Single DB Thruster (10/15kg)
20 Box Jumps (20’/24’)
Technik-Class
Skill: Kipping / Butterfly Pull-Ups
WOD: Five Leagues Event 24.1
50 cal. Row
40 DB Snatches
30 Box Jump Over
20 Thruster
10 Bar Facing Burpees
Mittwoch, 21.02.2024
CrossFit
AMRAP 10:
4 handstand push-ups
8 knees-to-elbows
12 single-leg squats
Post Workout:
3 rounds for Calories:
Max. Calories in 2:00 (Bike/Row/Ski)
-Rest 1:00 min between Rounds
Donnerstag, 22.02.2024
CrossFit
HEAVY-DAY
Post-workout:
5 sets:
3 snatch pulls
– At or slightly above max snatch weight
For load:
5-5-3-3-1-1-1
Snatch
Cardio
AMRAP15
10 Push-Ups
10 KB Russian Swings (16/24kg)
10 KB Lunges
10 KB Sumo Deadlifts High Pull
-Break 3 min-
AMRAP15
20 Cal. Row
20 Wall Balls (6/9kg)
20 V-Ups
20 Jumps over Rower
Functional Bodybuilding
On a 10 min Clock: Build to a heavy Set of 8 Deadlifts
(~3-5 Sets)
4 Sets: 10 Bent over Rows (mod-heavy load) (every 2 min)
4 Sets: 10 Strict Press (mod-heavy load) (every 2 min)
AMRAP6:
10 In and Outs
20 Bicycles
30 sec. Plank Hold
Freitag, 23.02.2024
CrossFit
For time:
4-8-12-16-20-24
Alternating DB hang power cleans (15/22.5 kg)
2-4-6-8-10-12
Burpees over the DB
Post-workout:
On a 10:00 clock:
Handstand walk practice
Kids-Class
Skill/Strength
-Handstand Hold
-Kipping Pull-Up
-Walking Lunges (Single DB OH)
Team-WOD (10min)
Change Partner every
100m Ski / 200m Row
Weightlifting Beginner
Skill Barbell Cycling (Clean)
Skill Transfer Hang Power Clean - EMOMx10 – (3+2) @moderate load
Strength Flat Shoe Back Squat (paused) - E2MOMx3 – 5@moderate
4x (15 HLR + 25m Walking Lunge)
Weightlifting Fortgeschrittene
Flat Footed Snatch Pull + Hip Snatch - E1.5MOMx4 – 2(1+1) @60-70%
No Feet Clean + Front Squat - E2.5MOMx4 – 2(1+2) @60-65%
Barefoot Flat Footed Clean Pull - E1.5MOMx4 – 4 @90%
Flat Shoe Front Squat -l E2MOMx3 – 3 @moderate, 3kg less than last week
Walking Lunges - 100reps
Weightlifting Hausaufgaben
No Feet Tempo Snatch /w Pause in Catch - 4×2 @68-73
Pogo Jumps (3×5/5) + C&J /w 3sec Pause in Catch – 5x(1+2) @70-80%
Flat Shoe Pause Squat - 4×3 moderate /w 3sec Pause 3kg less than last week
Kneeling Upside Down KB Press – 3×8/8
Plank March – 3x1min
Sorensen Hold - 3x1min
Samstag, 24.02.2024
Team-Wod
AMRAP32 / YGIG / Team of 2
16 Thruster (35/45kg)
16 Chest-to-Bar Pull-Ups
200m Run together (Bike/Ski)
16 Hang Power Cleans (35/45kg)
4 Rope Climbs
200m Run together (Bike/Ski)
Sonntag, 25.02.2024
CrossFit
AMRAP 12:
10 toes-to-bars
15 Russian KB swings (24/32 kg)
200-m run (Row/Bike/Ski)
Post-workout:
8 sets:
:20 plank hold
:10 rest
Cardio
AMRAP18
15/10 cal. Row
10 DB Snatches (15/22,5kg)
50 Double Unders / 100 Singe Unders
10 Single DB Front Rack Lunges (15/22,5kg)
-Break 4 min-
AMRAP18
15/10 cal. Bike
10 Slam Balls
50 Mountain Climbers
10 Push-Ups
Montag, 19.02.2024
Cardio
Every 90secx10
6 Burpees
8 Box-Jumps (20’/24′)
10 Wall Balls (6/9kg)
Rest 3 min.
Every 90secx10
6 cal. Ski
8 alt. DB-Snatches (15/22,5kg)
10 Hand Release Push-Ups
CrossFit
AMRAP 9:
9 burpees to a target (12 in)
10 alternating single-leg squats
Post-workout:
EMOMx15
MIN1: 15 Dumbbell bent over rows, left arm (15/22,5kg)
MIN2: 15 Dumbbell bent over rows, right arm
MIN3: 30-40 sec. Handstand-hold#
Dienstag, 20.02.2024
Hyrox
EMOMx15
MIN1: 50 sec. Max m. Row/Ski
MIN2: 8 Burpee Broad Jumps
MIN3: 50 sec. Max m. Walking Lunges (10/20kg)
Rest 2 min.
AMRAPx15
200m. Run/Row
20 Mountain Climbers
200m. Run/Row
4 Lanes Farmers Carry (2×24/2x32kg)
200m. Run/Row
20 Shoulder Taps
CrossFit
For reps:
3:00 of pull-ups
3:00 of push-ups
3:00 of sit-ups
3:00 of air squats
Post-Workout
3 sets:
10 Toes-to-bars
20 Barbell Goodmornings
– Rest 1min. Between Sets.
Mittwoch, 21.02.2024
Long Distance Weekday
On a 40min. Clock
With a Partner
20 Rounds:
5 Pull-Ups/Jumping Pull-Ups
10 Push-Ups
15 Air Squats
-Switch partner after a full round.
AMRAP in remaining time YGIG:
1000m. Bike
30 Deadlifts (30/40kg)
30 Front-Squats (30/40kg)
1000m. Ski
30 Shoulder to OH (30/40kg)
30 Bent over row (30/40kg)
CrossFit
Pre-workout:
Every 2:00 for 5 rounds:
3 power snatches
5 rounds for time:
50 double-unders
10 power snatches (43/61 kg)
Donnerstag, 22.02.2024
Cardio
AMRAPx30
500m. Row
50 Double-Unders/100 Single unders
20 KB-Swings (16/24kg)
500m. Ski
50 Double-Unders/100 Single Unders
20 Butterfly Sit-Ups
500m. Bike
50 Double-Unders/100 Single Unders
20 Knee Raises
CrossFit
5 sets for total time:
500-m row
– Rest 2:00 between sets.
Post-Workout
5 sets:
10 alt. OH-Lunges (15/22,5kg)
10 alt. Weighted Box-Step Ups (15/22,5kg)
200-meter run
– Rest 2:00 between sets.
Weightlifting
Skill: Workout movements
Wod: Progressive DT
5 Rounds: (for QUALITY!)
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks / Push Presses
Loading ~ Females 20/25/30/35/40 // Males 30/35/40/45/50
Freitag, 23.02.2024
Hyrox
On a 10min. Clock
Find your heaviest lane Sled-Push of the day!
Rest 2 min.
AMRAPx25
30 Wall-Balls (6/9kg)
3 Lanes Burpee Broad Jumps
300m. Ski/Row
30 alt. Lunges (20/30kg)
3 Lanes empty Sled-Push
300m. Row/Ski
CrossFit
For time:
12 squat clean thrusters (34/52 kg)
400-m run/row
9 squat clean thrusters
400-m run/row
6 squat clean thrusters
400-m run/row
Samstag, 24.02.2024
Cardio
Every 4min x 8
9 Box Jump-Over (20’/24′)
12 alt. DB-Cleans (15/22,5kg)
15 Medball Thrusters (6/9kg)
CrossFit
3 rounds for time with a partner:
50 Russian KB swings (24/32 kg)
40 toes-to-bars
30 handstand push-ups
– One partner works at a time.
Kids-Class
Fällt aus!!!
Teens-Class
Fällt aus!!!
Sonntag, 25.02.2024
Long Distance
On a 60min. Clock
With a Partner
Buy in: 150 Sync. Air Squats
15 Lanes Burpee Broad Jumps(YGIG)
AMRAP in remaining time (YGIG):
2000m. Ski
100 Weighted Box-Step-Ups (15/22,5kg)
100 Butterfly Sit-Ups
200m. Farmers Carry (2×16/2x24kg)
100 DB-Snatches (15/22,5kg)
CrossFit
For load:
3-3-3-3-3
Front squat
AMRAPx12
4 Lanes oh-walking lunges with empty bar
500m. Standing Bike
20 Single leg V-ups
10 Front Squats with empty bar