Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
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)
Montag, 10.02.2025
CrossFit
Heavy-Day
For load:
3-3-3-3-3
Front squat
Post-Workout:
AMRAPx10
20 cal. Row
20 Wall-Balls (6/9kg)
20 cal. Bike
20 Toe Touches
Cardio
AMRAPx32
25 Plate Ground to OH (10/15kg)
25 Russian Twist w. Plate
200m. Plate OH-Carry
25 cal. Ski
25 Plate Thrusters
200m. Plate Pinch Grip Carry
25 cal. Row
25 Plate Halo
Dienstag, 11.02.2025
Crossfit
Pre-workout
EMOM 8:
:15 triple-under practice
3 x AMRAP 4:
3 rounds:
15 KB swings (16/24 kg)
30 double-unders
Then…
Max-reps walking lunges
– Rest 1:00 between AMRAPs.
Cardio
AMRAPx35
Teams of 2 YGIG
1000m. Ski
50 Partner Wall-Balls (6/9kg)
25 Burpee Box Jump Overs (20'/24')
50 Air Squats
1000m. Row
50 alt. OH-Lunges (6/9kg)
25 Burpee Box Jump Overs (20'/24')
50 Single Leg Deadlifts (6/9kg)
Mittwoch, 12.02.2025
Crossfit
Pre-Work
EMOMx6
For Load:
3 Push Jerks, from the ground.
AMRAP 15:
3-6-9-12.. etc.
Pull-ups
Bar-facing burpees
Push jerks (38/52 kg)
Cardio
AMRAPx15
2-4-6-8-..
Ring Rows
cal. Row
alt. Gorilla Rows (16/24kg)
Tuck-Ups
Rest 3 min.
AMRAPx15
Slam Balls
cal. Ski
Pike Push-Ups
Mountain Climbers
Donnerstag, 13.02.2025
Crossfit
7-6-5-4-3-2-1 reps for time of:
Bar muscle-ups
– Row 150 m after each round.
Post-workout
3 sets:
:30 Hollow Hold
:10 Rest
:30 Flutter Kicks
:10 Rest
Cardio
AMRAPx10
200m. Run
10 alt. DB-Snatches (15/22,5kg)
10 DB-Thrusters (15/22,5kg)
Rest 2 min.
AMRAPx10
200m. Ski
10 Burpees
10 Pull-Ups
Rest 2 min.
AMRAPx10
200m. Row
10 Goblet Squats (15/22,5kg)
10 Renegade Rows (15/22,5kg)
Freitag, 14.02.2025
Crossfit
Every 2:00 for 10 rounds for load:
10 box jumps (51/61 cm)
3 hang squat cleans
– Step down from the box.
Cardio
AMRAPx35
400m. Farmers Carry (2x16/2x24kg)
20 Down & Ups
20 KB-Deadlifts (2x16/2x24kg)
400m. Run
20 Burpee Box Jump Overs (20'/24')
20 Butterfly Sit-Ups
Weightlifting
Skill: Snatch
Advanced: Complex of Hip Snatch + Hang Snatch + Low Hang Snatch - E1.5MOMx10 - 1+1+1 @70-80%
Accessories: Weighted KB Deadbugs - 3x 12/12
Samstag, 15.02.2025
Crossfit
For time with a partner:
300-cal bike
– One partner works at a time.
– Non-working partner must bear hug a sandbag (30/45kg)
Post-workout
Accumulate:
100 banded pull-aparts
Cardio
AMRAPx14
Max cal. Bike
Every 2 min. With start on 00:00, Perform:
8 Air Squats
6 Box Jump Overs (20'/24')
4 Burpees
Rest 3 min.
AMRAPx14
Max cal. Row
Every 2 min. With start on 00:00, Perform:
8 alt. Single Leg V-Ups
6 T2B/Knee Over Hip
4 Burpees to target
Sonntag, 16.02.2025
Crossfit
Pre-workout
EMOM 5:
3-5 sumo deadlift high pulls
3 rounds for time:
400-m run/row
21 sumo deadlift high pulls (29/43 kg)
Long Distance
AMRAPx60
Teams of 2 YGIG
4000m. Bike
60 Deadlifts (30/40kg)
60 Flutter Kicks
2000m. Ski
60 Shoulder to OH (30/40kg)
60 Heel Touches
2000m. Row
60 Thrusters (30/40kg)
60 Burpees Over Bar
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
Montag, 10.02.2025
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)
Hyrox
1:45 Work / 30 sec. Rest x 3 Rounds / RPE 7
- 10xKB Goblet Squats+ Max KB High Pull in remaining time (16/24kg)
- Max m. Burpee Broad Jumps
- Max m. Ski / RPE 8+
- 10x DB Clean & Press+ Max Push Ups in remaining time (2x10/2x12,5kg)
- Max m. Sled Pull (50/75kg)
- Max m. Row / RPE 8+
Dienstag, 11.02.2025
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
AMRAPx32
40 Plate Ground to OH (10/15kg)
40 Butterfly Sit-Ups
40 cal. Bike
40 Plate Thrusters (10/15kg)
40 Plate Squat Jumps
40 cal. Row
Mittwoch, 12.02.2025
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.
Hyrox
E2MOMx20
Aim for 30 sec. of rest each round. /RPE 8
- 400m. Row
- 40x Wall-Balls (6/9kg)
- 400m. Row
- 40x Lunges (10/20kg)
- 400m. Ski
Donnerstag, 13.02.2025
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
AMRAPx15
2-4-6-8-..
alt. DB-Snatches (15/22,5kg)
cal. Bike
DB Push-Press (15/22,5kg)
-Ater Every Round Perform 1 Wall-Walk
Rest 3 min.
AMRAPx15
2-4-6-8-..
KB-Goblet Squats (16/24kg)
cal. Row
KB-Deadlift (2x16/2x24kg)
-After Every Round Perform 1 KB Devil Press
Freitag, 14.02.2025
Crossfit
10 rounds for time:
3 power cleans (52/75 kg)
15 wall-ball shots (6/9 kg) (2.7/3 m)
Hyrox
2:30 Work / 45 sec. Rest / RPE 8 / 2 Rounds
- Max m. Run
- Couplet: 10 m. Overhand Sled Push (75kg) + 4x Burpees
- 8 cal. Ski, :15 sec. Rest, Repeat / RPE 10
- 8 cal. Row, :15 sec. Rest, Repeat / RPE 9
- Couplet: 8x DB Strict Pressc+ 8x DB Biceps Curls (2x10/2x15kg)
- Couplet: 20x Wall-Balls + 5x Push-Ups
Samstag, 15.02.2025
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
AMRAPx35
20 Shoulder to OH (30/40kg)
20 alt. Lunges
20 Bicycle Crunches
5 Burpees Over Bar
40 cal. Ski
20 Deadlifts (30/40kg)
20 Mountain Climbers
20 Hand Release Push-Ups
5 Burpees Over Bar
40 cal. Bike
Sonntag, 16.02.2025
Crossfit
5 rounds for time:
750-m row
30 sit-ups
15 handstand push-ups
Long Distance
AMRAPx60
Teams of 2 YGIG
2000m. Bike
80 American KB-Swings (16/24kg)
80 Flutter Kicks
80 Pull-Ups
800m. Run (Together)
2000m. Ski
80 alt. KB-Hang Cleans (16/24kg)
80 KB-Shoulder to OH (16/24kg)
80 Burpees Over KB
800m. Run (Together)
Hyrox Performance
Sled Work:
Back Squats
Station Work:
Intervalle 1 min. On / 1 min. Off
Wod:
Short simulation with fast runs