Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Sonntag, 02.02.2025
Crossfit
Skill: Toes to Bar
For time:
60 wall-ball shots (6/9 kg) (2.7/3 m)
50 toes-to-bars
40 push-ups
Long Distance
AMRAPx60
50 Box Jump Overs (20'/24')
25 Air Squats
2000m. Ski
50 Wall Balls (6/9kg)
25 Diamond Push-Ups
2000m. Row
50 Butterfly Sit-Ups
25 Burpees
Montag, 03.02.2025
CrossFit
For time:
15-12-9-6-3 reps of:
Deadlifts (70/102 kg)
5-4-3-2-1 reps of:
Rope climbs (4.6/4.6 m)
Cardio
AMRAPx32
1000m. Ski
25 alt. DB Hang-Clean & Jerk (15/22,5kg)
25 Lateral Jumps Over DB
1000m. Row
25 Goblet Squats (15/22,5kg)
25 Tuck-Ups
2000m. Bike
25 Double Handed DB Biceps Curls (15/22,5kg)
25 Mountain Climbers
Dienstag, 04.02.2025
Crossfit
For time:
400-m run
15 box jump-overs (61/76 cm)
30 pull-ups
800-m run
30 pull-ups
15 box jump-overs (61/76 cm)
400-m run
Post-workout
Accumulate:
50 banded good mornings and 1:00 of GHD Superman hold in as few sets as possible
Cardio
AMRAPx15
3-6-9-12-..
Double Unders/Single Unders
cal. Ski
Wall-Balls (6/9kg)
Rest 3 min.
AMRAPx15
3-6-9-12-..
Burpee Box Jumps Overs (20'/24')
cal. Bike
Butterfly Sit-Ups
Mittwoch, 05.02.2025
Crossfit
AMRAP 10:
5 overhead walking lunges (34/52 kg)
7 KB swings (24/32 kg)
7/9-cal air bike
Post-workout
EMOM 8:
2 heaving snatch balances
– Use a weight that you can strict press behind the neck.
Cardio
EMOMx35
Min1: 6-8 DB Devil Presses (15/22,5kg)
Min2: 45 sec. Max cal. Ski
Min3: 45 sec. Max m. OH-Walking Lunges (15/22,5kg)
Min4: 45 sec. Max Cal. Row
Min5: Rest
Donnerstag, 06.02.2025
Crossfit
Pre-Work:
For Load:
3-3-3-3-3
Bench Press
Every 3:00 for 6 sets:
:45 to complete:
1 shuttle run (3 m)
1 shuttle run (6.1 m)
1 shuttle run (9.1 m)
Max-reps burpees
– Rest the remaining 2:15.
Cardio
AMRAPx30
25 Air Squats
25 cal. Bike
15 T2B/Knee Over Hip
25 Up & Down Plank
25 Push-Ups
15 Pull-Ups
25 Jumping Lunges
25 cal. Ski
Freitag, 07.02.2025
Crossfit
10 rounds for time:
3 power cleans (52/75 kg)
15 wall-ball shots (6/9 kg) (2.7/3 m)
Cardio
EMOMx12
Min1: 6-8 Man Makers (2x15/2x22,5kg)
Min2: 45 sec. Max cal Bike
Rest 3 min.
AMRAPx15
20 Butterfly Sit-Ups
20 DB-Deadlifts (2x15/2x22,5kg)
20 cal. Row
20 alt. Single Led V-Ups
20 DB-Push Press (2x15/2x22,5kg)
20 cal. Ski
Weightlifting
Skill: Back Squat / Front Squat
Beginner: E2.5MOMx5 - 5 Back Squats / 5 Front Squats
Advanced: Find Heavy Back Squat Triple OR Front Squat Double /w. 4 sec Pause, then E2.5MOMx2 - 3 / 2 reps @same weight
Acc.: Loaded Single Leg RDL Reach Back - 3x8/8
Samstag, 08.02.2025
Crossfit
AMRAPx32
Teams of 2 YGIG
1500m. Row
50 OH-Squats (30/40kg)
50 Box Jump Overs (24'/30')
1500m. Ski
50 Hang Power Cleans (30/40kg)
50 Box Jumps Overs (24'/30')
Cardio
3:30 on/1:30 Off x3
1) 400m. Row
10 Weighted Burpee Box Step-Ups (2x10/2x17,5kg)
Max Wall-Walks in remaining time.
3:30 on/1:30 Off x3
2) 40 Wall-Balls (6/9kg)
20 KB-Deadlifts (2x16/2x24kg)
Max cal. Ski in remaining time.
Sonntag, 09.02.2025
Crossfit
5 rounds for time:
750-m row
30 sit-ups
15 handstand push-ups
Long Distance
On a 60min. Clock
With a Partner
20 Rounds:
8 Box Jump Overs (20'/24')
4 Goblet Squats (15/22,5kg)
2 DB-Devil Presses (15/22,5kg)
-Switch Partner After a Full round.
AMRAP in remaining time:
100 cal. Bike
100 Shoulder Taps
100 alt. DB-Snatches (15/22,5kg)
100 cal. Ski
100 Tuck-Ups
100 Weighted Box Step Overs (15/22,5kg)
Sonntag, 02.02.2025
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
AMRAPx60
60 Mountain Climbers
40 alt. DB-Cleans (15/22,5kg)
800m. Run
60 Shoulder Taps
40 T2B/Knee Over Hip
800m. Ski
60 alt. Single Leg V-Ups
40 DB-Devil Presses (15/22,5kg)
1600m. Bike
Hyrox Performance
Erg Work:
Intervalle Erg/Run
WOD:
AMRAP Simulation with Erg Focus
Accessory
Montag, 03.02.2025
CrossFit
Strength:
EMOMx8
3 Front Squats
-All sets between 75-80% from 1RM.
AMRAP 15:
8 burpees to a target (30/30 cm)
10 alternating single-leg squats
12 cal. bike
Hyrox
1:15 Work / :25 Rest x 3 Rounds
- Max Reps Devil Presses (2x10/2x12,5kg)
- Max m. Row
- Max Suspension Trainer Sled Squat Rows (30kg)
- Max m. Ski
- Max m. KB Mixed Load Carry (2x16/2x24kg)
- Max Reps Sandbag Zercher Goodmornings (10/20kg)
Dienstag, 04.02.2025
Crossfit
Skill: Snatch
EMOMx6
2 Hang Power Snatches+1 Squat Snatch
-Increase weight every round.
On a 16min. Clock
Ski or Bike for distance
-Every 2min with start on 00:00.
Perform: 5 Hang Power Snatches (43/61kg)
Cardio
AMRAPx15
2-4-6-8-..
DB-Floor Presses (2x15/2x22,5kg)
Hand Release Push-Ups
cal. Row
TRX-Rows
Rest 3 min.
AMRAPx15
2-4-6-8..
KB-Swings (16/24kg)
cal. Bike
Butterfly Sit-Ups
alt. Gorilla Rows (16/24kg)
Mittwoch, 05.02.2025
Crossfit
Skill: Double Unders
EMOMx5
:30 sec. Max Double Unders
5-10-15-20-25 reps for time of:
Chest-to-bar pull-ups
Single-DB push presses (15/22.5 kg)
– Complete 30 double-unders after each round.
Hyrox
8 min. Work / 2 min. Rest x 4 Rounds
- Run. Every 400m. Perform 10 DB Thrusters (2x15/2x2,5kg)
- Row. Every 250m. Perform 20 Reverse Lunges (10/20kg)
- Run. Every 400m. Perform 10 Burpee Broad Jumps
- Ski. Every 250m. Perform 10 Push Ups
Donnerstag, 06.02.2025
Crossfit
For load:
Back squat
5-5-5-5-5
– Choose a working weight and hold it across all 5 sets.
Post-work:
EMOMx12
Min1: 45 sec. max cal. Bike
Min2: 45 sec. max Goblet Squats (16/24kg)
Min3: 45 sec. Max Double Unders/Single Unders
Cardio
AMRAPx32
Teams of 2 YGIG
1000m. Ski
6 Burpees Over Partner
50 KB-Swings (16/24kg)
6 Burpees Over Partner
3000m. Bike
6 Burpees Over Partner
50 KB-Hang Clean (16/24kg)
6 Burpees Over Partner
50 Box Jump Overs (20'/24')
6 Burpees Over Partner
Freitag, 07.02.2025
Crossfit
Skill: Rope Climb
Pre-workout
Every 2minx5
2 Rope Climbs
5 rounds for time:
16/20-cal row
15 front-rack lunges (25/34 kg)
Hyrox
3 min. Work / 1 min. Rest x 2 Rounds
- 400m. Ski+ Max m. Underhand Sled Push (70kg)
- 400m. Run + Max m. Burpee Broad Jumps
- 400m. Row + Max m. Farmers Carry (2x16/2x24kg)
- 40 m. Walking Lunges + Max Wall Balls (6/9kg)
- 400m. Run + Max min. Plank Hold
Samstag, 08.02.2025
Crossfit
Skill: Bar Muscle-Up
On a 12min. Clock Bar Muscle up Practice.
For time:
400-m run/row
18 muscle-ups
400-m run/row
15 muscle-ups
400-m run/row
12 muscle-ups
– Partners run together and share muscle-up reps as desired, running an additional 200-m after each person has taken an attempt.
Cardio
AMRAPx10
10 cal. Ski
10 alt. DB-Snatches (15/22,5kg)
10 Down & Ups
Rest 2 min.
AMRAPx10
10 cal. Bike
10 T2B/Knee Over Hip
10 V-Ups
Rest 2 min.
AMRAPx10
10 cal. Row
1 min. Farmers Hold (2x16/2x24kg)
10 Burpees Over KB
Sonntag, 09.02.2025
Crossfit
Skill: Toes to Bar
For time:
60 wall-ball shots (6/9 kg) (2.7/3 m)
50 toes-to-bars
40 push-ups
Long Distance
AMRAPx60
Teams of 2 YGIG
12 Lanes Sled Push (50kg)
60 Medball Cluster (6/9kg)
60 cal. Ski
12 Wall-Walks
60 alt. OH-Lunges (6/9kg)
60 Weighted Sit-Ups (6/9kg)
12 Strict Pull-Ups
60 cal. Bike
60 Medball Burpees (6/9kg)
Hyrox Performance
Erg Work:
Ski & Row, Power Strokes
Technik Und Wettkampftaktik:
Sled Push
WOD:
AMRAP Simulation