Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
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
Montag, 06.01.2025
CrossFit
Skill: Kipping C2B/Butterfly
EMOMx5
5-10 C2B or scaling option
EMOM 16:
Min. 1 | 10 chest-to-bar pull-ups
Min. 2 | 5 front squats (75/111 kg)
Cardio
AMRAPx30
400m. Run/Row/Ski
30 alt. DB Ground to OH (15/22,5kg)
30 Glute Bridges (15/22,5kg)
400m. Run/Row/Ski
30 Wall-Balls (6/9kg)
30 Butterfly Sit-Ups (6/9kg)
Dienstag, 07.01.2025
Crossfit
Pre-workout
On a 10:00 clock:
Find a heavy 3-rep push jerk
Open 13.2
AMRAP 10:
5 shoulder-to-overheads (34/52 kg)
10 deadlifts
15 box jumps (51/61 cm)
– Step down from the box.
Cardio
AMRAPx10
10 Shuttle Runs
5 Lanes KB Front Rack Carry (2x16/2x24kg)
10 Butterfly Sit-Ups
Rest 2 min.
AMRAPx10
1000m. Bike
10 Jumping Lunges
10 T2B/Knee Over Hip
Rest 2 min.
AMRAPx10
500m. Row
10 Burpees Over Rower
10 American KB-Swings (16/24kg)
Mittwoch, 08.01.2025
Crossfit
Skill: Handstand Push-Ups
4 rounds for time:
15 strict handstand push-ups
15 strict ring dips
800/1,000-m row
Cardio
For time:
4000m. Ski/Row
Every 3 min. With start on 00:00, perform:
8 alt. DB Hang Cleans (15/22,5kg)
8 alt. Single Leg V-Ups
8 Box Jump Overs (20'/24')
TC: 35min.
Donnerstag, 09.01.2025
Crossfit
For time:
100 double-unders
20 toes-to-bars
80 double-unders
20 toes-to-bars
60 double-unders
20 toes-to-bars
40 double-unders
20 toes-to-bars
20 double-unders
20 toes-to-bars
Post work:
2:00 double-KB front rack hold
1:00 hollow hold
1:00 plank hold
Cardio
AMRAPx32
50 Double Unders/100 Single Unders
25 alt. OH-Lunges (6/9kg)
25 Hollow Rocks
25 T2B/Knee Over Hip
50 Double Unders/100 Single Unders
25 Medball Thrusters (6/9kg)
25 Toe Touches
25 Slam Balls
Freitag, 10.01.2025
Crossfit
Pre-workout
EMOM 8:
1 snatch pull
1 power snatch
1 overhead squat
1 squat snatch
For time:
2 rounds of:
10 snatches (56/79 kg)
12 bar-facing burpees
Straight into…
2 rounds of:
10 snatches, (34/52 kg)
12 bar-facing burpees
Cardio
AMRAPx32
2 Burpees Over KB
30 Cossack Squats (12/16kg)
30 KB-Push Press
2 Burpees Over KB
30 cal. Row
30 KB-Hang Cleans (12/16kg)
2 Burpees Over KB
30 alt. Gorilla Rows
30 KB-Squat Swings (12/16kg)
Weightlifting
Skill: Snatch
Advanced: E2MOMx5 - 2 doubles between 75-85% & E2MOMx3 - 4 FF Snatch Pulls @90%
Acc.: DB Side Plank Reach Through - 3x 12/12
Samstag, 11.01.2025
Crossfit
For time with a partner:
180 wall-ball shots (6/9 kg) (2.7/3 m)
30 muscle-ups
60 clean and jerks (95/135 lbs)
Cardio
AMRAPx33
200m. Run
50 Box Jump Overs (20'/24')
25 cal. Bike
200m. Run
50 alt. Lunges
25 Flutter Kicks
200m. Run
50 Wall-Balls (6/9kg)
25 cal. Row
Sonntag, 12.01.2025
Crossfit
5 rounds for time:
400-m run/row
30 lateral KB jump-overs
20 double-KB walking lunges (12/16 kg)
100-m double-KB farmers carry (12/16 kg)
Long Distance
On a 60 min. Clock
With a Partner
20 Rounds:
12 Deadlifts (30/40kg)
9 Hang Power Cleans
6 Shoulder to OH
-Switch Partner After a Full Round.
AMRAP in remaining time YGIG:
3000m. Bike
50 Push-Ups
50 Air Squats
2000m. Row
50 Pull-Ups
50 Sit-Ups
Yoga for CrossFitter
Full Body Stretch: Head to Toe!
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
Montag, 06.01.2025
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 (43/61 kg)
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups
– Rest 2:00 between rounds.
Hyrox
AMRAPx32
5 Lanes Broad Jumps
25 Tuck-Ups
500m. Ski
25 Burpee Box Jumps (20'/24')
5 Lanes Walking Lunges (10/20kg)
500m. Row
5 Lanes Sled Push (50kg)
25 Jumping Air Squats
Dienstag, 07.01.2025
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 knees-to-elbows
24-cal bike
– Step down from the box.
Cardio
AMRAPx30
3 Wall-Walks
20 Butterfly Sit-Ups
20 Push-Ups
20 cal. Ski
3 Wall-Walks
20 Hollow Rocks
2 Lanes Bear Crawl
20 cal. Bike
Mittwoch, 08.01.2025
Crossfit
Pre-work:
EMOMx6
2 Back Squats
-Work up to a 2 RM.
For time:
800-m run/row
50 hand-release push-ups
50 single-arm DB overhead walking lunges (15/22.5 kg)
800-m run/row
Hyrox
AMRAPx15
2-4-6-8-..
Wall-Balls (6/9kg)
cal. Bike
Down & Ups
-After every round Run 200m.
Rest 3 min.
AMRAPx15
2-4-6-8-..
alt. Lunges (10/20kg)
cal. Ski
Burpee Broad Jumps
-After every round Run 200m.
Donnerstag, 09.01.2025
Crossfit
AMRAPx25
25 Push-Ups
25 Deadlifts (50/60kg)
25 cal. Bike
25 Burpees
25 Pull-Ups
Cardio
AMRAPx34
1000m. Row
40 alt. DB-Snatches (15/22,5kg)
20 Renegade Rows (15/22,5kg)
2000m. Bike
40 DB-Deadlifts (15/22,5kg)
20 T2B/Knee Over Hip
Freitag, 10.01.2025
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)
Hyrox
AMRAPx35
200m. Run
20 alt. KB-Front Rack Lunges (16/24kg)
400m. Run
3 Lanes Sled Pull (20kg)
600m. Run
20 Burpee Broad Jumps
800m. Run
200m. Farmers Carry (2x16/2x24kg)
Samstag, 11.01.2025
Crossfit
Skill: Toes-To-Bar
EMOMx5
5-10 Toes-To-Bar
Open 18.1
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
AMRAPx30
30 Deadlifts (30/40kg)
30 Hand Release Push-Ups
30 cal. Bike
30 Shoulder to OH (30/40kg)
30 Lateral Jumps Over Bar
30 cal. Ski
30 Thrusters (30/40kg)
30 Side Plank Hip Touches
Sonntag, 12.01.2025
Crossfit
2-4-6-8-10 reps for time of:
Wall-walks
Shuttle runs
– 1 shuttle run is 25 ft out and 25 ft back.
Post-work:
EMOMx12
Min1: 4o sec. Wall Facing Handstand-Hold
Min2: 40 sec. Seated Double DB OH Hold (2x10/2x15kg)
Min3: 40 sec. Easy Ski
Long Distance
On a 60min. Clock
With a Partner
20 Rounds:
1 Wall-Walk
3 Diamond Push-Ups
5 Jumping Air Squats
-Switch Partner After a Full Round.
20 Rounds:
1 Devil Press (15/22,5kg)
3 Shoulder Taps (left+right 1 rep)
5 cal. Ski
-Switch Partner After a Full Round.
AMRAP in remaining time YGIG:
100 cal. Bike
90 alt. Weighted Box Step Ups (15/22,5kg)
80 Butterfly Sit-ups
70 cal. Row
60 Burpee Box Jump Overs (20'/24')
50 Heel Touches
40 cal. Ski
30 Goblet Squats (15/22,5kg)
20 sync. Lunges
Hyrox Performance
Erg work:
Wettkampftaktik
Row/Ski
2K Benchmark
Wod:
40 min. Simulation