Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Sonntag, 19.01.2025
Crossfit
For time:
100 air squats
25 toes-to-bars
50 DB step-ups (15/22.5 kg) (51/51 cm)
25 toes-to-bars
100 air squats
– Use two dumbbells; carry any way.
Long Distance
On a 60 min. Clock
Teams of 2 YGIG
Buy in:
100 Partner Wall-Balls (6/9kg)
5000m. Bike
100 Partner Wall-Balls
AMRAP in remaining time:
100 Box Jump Over (20'/24')
100 Butterfly Sit-Ups (6/9kg)
100 cal. Ski
100 Sandbag Over Shoulder (30/45kg)
100 T2B/Knee Over Hip
Yoga for CrossFitter
Full Body Mobility
Core Strength
Montag, 20.01.2025
CrossFit
Pre-workout
On a 10:00 clock:
Handstand walk practice
EMOMx5
3 Strict Press
-Work up to a heavy 3RM.
For time:
Handstand walk (45.7 m)
40 shoulder presses (25/34 kg)
800-m run/row
– Complete handstand walks in 7.6-m segments.
Cardio
AMRAPx10
15 cal. Row
15 American KB-Swings (16/24kg)
15 Goblet Squats (15/24kg)
Rest 2 min.
AMRAPx10
15 cal. Ski
15 Hand Release Push-Ups
15 Jumping Lunges
Rest 2 min.
AMRAPx10
15 cal. Bike
15 Box Jump Overs (20'/24')
15 V-Ups
Dienstag, 21.01.2025
Crossfit
Skill: Kipping Pull-Up
EMOMx5
30 sec. Max Kipping Pull-Ups (Or scaling option)
For time:
2:00 plank hold
400/500-m row
30 V-ups
30 pull-ups
30 knees-to-elbows
400/500-m row
2:00 plank hold
Cardio
AMRAPx32
400m. Row
25 Plate Ground to OH (10/15kg)
5 Lanes Walking Lunges (10/15kg)
400m. Ski
25 Russian Twist w. Plate (10/15kg)
5 Lanes Burpee Broad Jumps
400m. Run
25 Plate Thrusters (10/15kg)
5 Lanes Bear Crawl
Mittwoch, 22.01.2025
Crossfit
Heavy-Day
On a 18:00 clock:
For load:
1 snatch
Post-work:
EMOMx10
Min1: 45 sec. Max cal. Ski
Min2: 45 sec. Max DB-Devil Presses (2x15/2x22,5kg)
Cardio
AMRAPx35
Teams of 2 YGIG
60 Deadlifts (30/40kg)
60 Butterfly Sit-Ups
80 cal. Bike
60 Shoulder to OH (30/40kg)
60 Lateral Burpees Over Bar
80 cal. Row
Donnerstag, 23.01.2025
Crossfit
For time:
30 box jumps (76/76 cm)
400-m run/row
40 box jumps (61/61 cm)
400-m run/row
50 box jumps (51/51 cm)
400-m run/row
TC: 20
Post-workout
8 sets:
:20 hollow hold
:10 rest
Cardio
AMRAPx15
5-10-15-20-..
Wall-Balls (6/9kg)
cal. Ski
Knee Raises
Rest 3 min.
AMRAPx15
5-10-15-20-..
Double Unders/Single Unders
cal. Row
alt. DB-Snatches (15/22,5kg)
Freitag, 24.01.2025
Crossfit
AMRAP 20 with a partner:
10 sumo deadlift high pulls (25/34 kg)
10 wall-ball shots (6/9 kg) (3/3.4 m)
– Each partner completes a full round before switching; one partner works at a time.
Cardio
On a 12min. Clock
For time:
2000m. Bike
Rest 1 min.
1000m. Ski
Into max sec. Plank Hold in remaining time.
Rest 2 min.
AMRAPx18
25 Box Jump Overs (20'/24')
25 Tuck-Ups
25 DB-Hang Cleans (15/22,5kg)
25 Strict Sit-ups
25 Weighted Box Step-Ups (15/22,5kg)
Weightlifting
Skill: Snatch
Advanced: Snatch Complex: WarmUp to 70%, then Flat Footed Snatch Pull + 3 sec Tempo Hovering Snatch @70/73/73/78/4x80%
Acc.: 3x5/5 Unconventional Deadlifts
Samstag, 25.01.2025
Crossfit
10 rounds for time:
2 wall walks
Single-arm DB overhead walking lunges (7.6 m) (15/22.5 kg)
5 burpee pull-ups
Single-arm DB overhead walking lunges (7.6 m)
– Pull-up bar is 6 in above reach.
Cardio
On a 32 min. Clock
Buy in: 250m. Row/Ski on point-Every fail perform 3 Burpees
(If you can't hit the 250m target, start amrap after 6min)
AMRAP in remaining time:
50 Wall-Ball Strict Press (6/9kg)
50 cal. Bike
50 Wall Ball-Deadlifts (6/9kg)
50 cal. Row
50 Wall-Balls (6/9kg)
Sonntag, 26.01.2025
Crossfit
Open Workout 15.3
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-balls (6/9kg)
100 double-unders
Long Distance
On a 60min. Clock
With a partner
20 Rounds:
5 Pull-Ups
10 Push-Ups
15 Air Squats
-Switch Partner After a full Round.
AMRAP in remaining time YGIG:
400m. Run Together
80 DB-Snatches (15/22,5kg)
10 Wall-Walks
80 DB-Goblet Squats
4000m. Bike
80 Weighted Sit-Ups (15/22,5kg)
10 Wall-Walks
80 Burpee Pull-Ups
Yoga for CrossFitter
Schoulders
Chest
Upper Back
Neck
Sonntag, 19.01.2025
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
AMRAPx60
2000m. Ski
50 Box Jump Overs (20'/24')
50 Butterfly Sit-Ups
2000m. Row
50 KB-Swings (16/24kg)
50 Goblet Squats
4000m. Bike
50 Pull-Ups
50 Push-Ups
Hyrox Performance
Erg Work:
Intervalle
WOD:
Engine Building
4:00 ON / 1:00 OFF for 40min
Montag, 20.01.2025
CrossFit
Pre-work:
EMOMx10
3 Hang Squat Cleans
-Work up to a 3RM.
3 rounds for time:
24/30-cal bike
15 hang power cleans (47/70 kg)
Hyrox
AMRAPx15
500m. Ski
5 Push-Ups
2 Lanes Sled Push (50kg)
5 Push-Ups
20 alt. Lunges (20/30kg)
5 Push-Ups
Rest 3 min.
AMRAPx15
500m. Row
5 Burpee High Jumps
20 Wall-Balls (6/9kg)
5 Burpee High Jumps
20 Weighted Sit-Ups (6/9kg)
5 Burpee High Jumps
Dienstag, 21.01.2025
Crossfit
Skill: Rope Climb
On a 10 min. Clock
Rope Climb Practice
AMRAPx15
2 Rope Climbs
24 KB swings (16/24 kg)
24 Goblet Squats (16/24kg)
24 cal. Row
6 shuttle runs
– 1 shuttle run is 25 ft out and 25 ft back.
Cardio
AMRAPx35
200m. Farmers Carry (2x16/2x24kg)
40 KB-Deadlifts (2x16/2x24kg)
40 Air Squats
600m. Row
200m. Run
40 Box Jumps (20'/24')
40 alt. Lunges
600m. Ski
Mittwoch, 22.01.2025
Crossfit
Skill: Bar Muscle Up
EMOMx8
2-4 Bar Muscle Ups or Scaling Option
EMOMx10
3 bar muscle-ups
10 hand-release push-ups
Post-work:
EMOMx5
10 Barbell Goodmornings (20/30kg)
Hyrox
AMRAPx40
Teams of 2 YGIG
400m. Run
20 Lanes Walking Lunges (10/20kg)
40 Butterfly Sit-Ups (6/9kg)
1000m. Row
400m. Run
200 Wall-Balls (6/9kg)
400m. Farmers Carry (2x16/2x24kg)
1000m. Ski
Donnerstag, 23.01.2025
Crossfit
Pre-work:
EMOMx10
1 Deadlift
-Build up to a 1RM.
5 x 2:30 rounds for reps:
450/500-m row
Max-reps deadlifts (56/84 kg)
– Rest 1:00 between rounds.
Cardio
EMOMx35
Min1: 8-10 Burpee Box Jump Overs (20'/24')
Min2: 45 sec. Weighted Box Step-Overs (15/22,5kg)
Min3: 10-15 alt. DB-Snatches (15/22,5kg)
Min4: Max. Cal. Bike/Ski
Min5: Rest
Freitag, 24.01.2025
Crossfit
Pre-workout
6 sets for load:
1 snatch balance + 2 overhead squats
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
Hyrox
AMRAPx35
800m. Run
3 Lanes Sled Pull (30kg)
30 Wall-Balls (6/9kg)
800m. Ski
3 Lanes Burpee Broad Jumps
30 Walking Lunges (10/20kg)
800m. Row
3 Lanes Squat Walk
30 Hand Release Push-Ups
Samstag, 25.01.2025
Crossfit
AMRAP 20 with a partner:
4 rope climbs (4.6/4.6 m)
20 thrusters (29/43 kg)
20 burpee box jump-overs (51/61 cm)
– Share work as desired.
Cardio
AMRAPx32
30 cal. Row
30 KB-Swings (16/24kg)
30 Lateral Jumps Over KB
30 cal. Bike
30 KB-Hang Clean (16/24kg)
30 Down & Ups
30 cal. Ski
30 KB-Push Press (16/24kg)
30 KB-Deadlifts
Sonntag, 26.01.2025
Crossfit
For time:
100 air squats
25 toes-to-bars
50 DB step-ups (15/22.5 kg) (51/51 cm)
25 toes-to-bars
100 air squats
– Use two dumbbells; carry any way.
Long Distance
AMRAPx60
Teams of 2 YGIG
80 Sandbag to Shoulder (30/45kg)
80 Tuck-Ups
80 cal. Bike
20 Burpees Over Partner
8 Lanes Sled Push (50kg)
20 Burpees Over Partner
80 Sandbag Squats (30/45kg)
80 Butterfly Sit-Ups
800m. Sandbag Carry (bearhug)(30/45kg)
Hyrox Performance
Erg Work:
Intervalle
WOD:
Doubles Simulation