Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Sonntag, 29.12.2024
Crossfit
Pre-workout
EMOM 10:
Min. 1 | 6 heavy KB swings
Min. 2 | :20-:30 handstand hold
For time:
21-15-9-3:
KB swings (24/32 kg)
100-100-100-100:
Double-unders
TC:12min.
Long Distance
AMRAPx60
Teams of 2 YGIG
100 DB-Devil Presses (15/22,5kg)
100 Heel Touches
100 Box Jump Overs (20'/24')
100 cal. Ski
100 alt. DB-Cleans (15/22,5kg)
100 Butterfly Sit-Ups
100 Goblet Squats (15/22,5kg)
100 cal. Bike
Montag, 30.12.2024
CrossFit
AMRAP 20 with a partner:
24 box jump-overs (20/24 in)
24 power snatches (65/95 lb)
24 overhead squats (65/95 lb)
24 knees-to-elbows
24-cal bike
– Step down from the box.
Cardio
EMOMx30
Min1: 3-5 Wall-Walks
Min2: 40 sec. Max Sandbag Over Shoulder (30/45kg)
Min3: 40 sec. Max m. Sandbag Carry (Bearhug)(30/45kg)
Min4: Max cal. Bike/Ski
Min5: Rest
Dienstag, 31.12.2024
Sylvester Murph
Mittwoch, 01.01.2025
Geschlossen
Donnerstag, 02.01.2025
Crossfit
Skill: Hang Power Clean
EMOMx5
3 Hang Power Cleans
-Work up to heavy of the day.
4 x AMRAP 4:
3 hang power cleans (43/61kg)
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups
– Rest 2:00 between rounds.
Cardio
AMRAPx35
Teams of 2 YGIG
50 DB-Devil Presses (15/22,5kg)
50 Single Leg V-Ups
50 cal. Ski
50 DB-Thrusters (15/22,5kg)
50 Diamond Push-Ups
50 cal. Bike
50 Pull-Ups
50 Air Squats
Freitag, 03.01.2025
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 (29/43 kg)
Cardio
AMRAPx32
40 cal. Bike
40 Medball Squat Cleans (6/9kg)
40 Butterfly Sit-Ups (6/9kg)
40 cal. Row
40 alt. DB-Clean & Jerk (15/22,5kg)
40 alt. OH-Reverse Lunges (15/22,5kg)
Weightlifting
Skill: Clean
Advanced: E2MOMx7 - FF Clean Pull + Hovering Clean + Clean - 1+1+1 @ 70-85%
Acc.: Weighted Step Ups - 3x12/12 HEAVY
Samstag, 04.01.2025
Crossfit
Skill: Toes-To-Bar
EMOMx5
5-10 Toes-To-Bars
AMRAP 20:
8 toes-to-bars
10 DB hang clean and jerks (15/22.5 kg)
12/14-cal row
– Perform 5 clean and jerks with one arm, then 5 with the other.
Cardio
Every 3minx8
10 Deadlifts (40/50kg)
10 Hang Power Cleans
50 Double Under/100 Single Unders
-Max cal. Bike/Row in remaining time.
Rest 1 min between rounds.
Sonntag, 05.01.2025
Crossfit
For time:
800-m run
50 hand-release push-ups
50 single-arm DB overhead walking lunges (15/22.5 kg)
800-m run
Post-work:
EMOMx6
Min1: 45 sec. Flutter-Kicks
Min2: 45 sec. Hollow Hold
Long Distance
AMRAPx30
30 alt. DB-Snatches (15/22,5kg)
30 Hand Release Push-Ups
300m. Row
30 Burpees Over Rower
30 Goblet Squats (15/22,5kg)
Rest 2 min.
AMRAPx30
30 Box Jump Over (20'/24')
30 Tuck-Ups
300m. Ski
3 Lanes Burpee Broad Jumps
30 alt. Lunges
Yoga for CrossFitter
Lower Back
Hip Openers
Legs & Feet
Sonntag, 29.12.2024
Crossfit
Pre-workout
EMOM 10:
Min. 1 | 6 heavy KB swings
Min. 2 | :20-:30 handstand hold
For time:
21-15-9-3:
KB swings (24/32 kg)
100-100-100-100:
Double-unders
TC:12min.
Long Distance
AMRAPx60
Teams of 2 YGIG
100 DB-Devil Presses (15/22,5kg)
100 Heel Touches
100 Box Jump Overs (20'/24')
100 cal. Ski
100 alt. DB-Cleans (15/22,5kg)
100 Butterfly Sit-Ups
100 Goblet Squats (15/22,5kg)
100 cal. Bike
Montag, 30.12.2024
CrossFit
3 rounds for time:
800/1,000-m row
50 burpees
50 box jumps (51/61 cm)
800-m run
– Partners break up the row, burpees, box jumps, and runs as needed; one partner moves at a time.
– 45:00 time cap.
Hyrox
AMRAPx32
30 Wall-Balls (6/9kg)
30 Mountain Climbers
1000m. Row
1 min. Farmers Hold (2x24/2x32kg)
30 alt. Lunges (10/20kg)
30 Bicycle Crunches
1000m. Ski
2 Lanes Sled Push (50kg)
Dienstag, 31.12.2024
Sylvester Murph in Neustadt
Mittwoch, 01.01.2025
Geschlossen
Donnerstag, 02.01.2025
Crossfit
Pre-workout
EMOM 6:
3 hang power cleans
– Build to a heavy 3-rep for the day.
3 rounds for time:
30 hang power cleans (34/52 kg)
30 bar-facing burpees
Cardio
AMRAPx14
Max cal. Bike
Every 2min with start on 00:00, Perform:
8 Box Jump Overs (20'/24')
6 Air Squats
4 Burpees
Rest 3 min.
AMRAPx14
Max cal. Ski
Every 2 min with start on 00:00, Perform:
8 KB-Swings (16/24kg)
6 Shoulder Taps
4 Burpees Over KB
Freitag, 03.01.2025
Crossfit
Kelly Brown
5 rounds for time:
440-m row
10 box jumps (20'/24' cm)
10 deadlifts (84/125 kg)
10 wall-ball shots (6/9 kg)
– 25:00 time cap.
Hyrox
Every 2 minx15 (1.30 work/30 sec. Rest)
1) Max m. Ski
2) Max m . Burpee Broad Jumps
3) Max m. Row
4) Max m. Farmers Carry (2x16/2x24kg)
5) Max m . Sled Pull (40kg)
Samstag, 04.01.2025
Crossfit
Skill: Handstand Push-ups
EMOMx5
5-8 Handstand Push-Ups or scaling option
5 rounds for time:
8 handstand push-ups
8 alternating front rack lunges (34/52 kg)
8 push presses (34/52 kg)
400-m run/row
TC: 22 min.
Cardio
EMOMx15
Min1: 40 sec. Wall-Facing Handstand-Hold
Min2: 40 sec. Shuttle Runs
Min3: 40 sec. Active Hang in Pull-Up Bar
Rest 2 min.
AMRAPX15
25 cal. Bike
20 Sit-ups
20 Box Jumps (20'/24')
25 cal. Ski
20 Toe Touches
20 Push-ups
Sonntag, 05.01.2025
Crossfit
AMRAP 25 with a partner:
150 double-unders
50 push-ups
15 power cleans (56/84 kg)
– Partners split work as desired.
Long Distance
On a 60 min. Clock
Teams of 2 YGIG
Buy In:
2000m. Ski
3000m. Row
4000m. Bike
AMRAP in remaining time:
10 Lanes Empty Sled Push
60 KB-Swings (16/24kg)
60 Burpees Over Partner
10 Wall-Walks
60 Sandbag Over Shoulder (30/45kg)
60 Sandbag Deadlifts (30/45kg)
Hyrox Performance