Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 04.03.2024
CrossFit
Pre-workout
EMOM 8:
2 deadlifts
– Build to a heavy set of 2 reps.
For time:
45 deadlifts (70/102 kg)
45 handstand push-ups
Dienstag, 05.03.2024
CrossFit
Every 4:00 for 5 rounds:
400/500-m row
– Rest the remaining time in the interval.
– Score is slowest interval.
Post Workout
3 Sets:
100m Double KB Farmers Carry (Heavy load)
1 min Wall Sit
Cardio
Team of 2 / YGIG / AMRAP34
Buy-In: 2000/1500m Ski/Row
20 Pull-Ups
20 Goblet Lunges (15/22,5 kg)
40 V-Ups
20 DB Ground to Overhead (15/22,5 kg)
20 Cal. Bike
Technik-Class
Skill: Handstandwalk
Workout:
AMRAP 7
10 Straight Leg Sit Ups
30 Sec. High Plank
10 Kettlebell Give Arounds
30 Sec. DB OH Hold
into:
AMRAP 3
max. Meter Handstandwalk
Mittwoch, 06.03.2024
CrossFit
3 rounds for time:
400-m run
21 knees-to-elbows
12 double-DB hang squat cleans (15/22.5 kg)
Post-workout
Accumulate:
50 alternating DB renegade rows
– Use workout load.
Donnerstag, 07.03.2024
CrossFit
For load:
Shoulder press
2-2-2-2-2-2-2-2-2-2
– Perform a new set every 2:00.
Cardio
Tabata-Day
8 Rounds
20 sec. Box Jumps (20’/24’)
10 sec. Rest
20 sec. max. cal. Ski
10 sec. Rest
(~1-2 min Break)
8 Rounds
20 sec. Push-Ups
10 sec. Rest
20 sec. Med-Ball Thrusters
10 sec. Rest
(~1-2 min Break)
8 Rounds
20 sec. Burpees
10 sec. Rest
20 sec. Max. cal. Bike
10 sec. Rest
(~1-2 min Break)
8 Rounds
20 sec. Double Unders / Single Unders
10 sec. Rest
20 sec. Mountain Climbers
10 sec. Rest
Functional Bodybuilding
5 Sets for Load:
5x5 Back Squats (Each 3 min)
(Build to a Heavy Set of 5)
5 Sets for Load:
10 Double DB Reverse Flys (each 3 min)
(Start Mod. and build to a Heavy Set of 10)
-After each Set perform 10 Push Ups
For Reps (AMRAP7):
Strict Toes to Bar or Strict Leg/Knee Raises
(Rest as needed)
Freitag, 08.03.2024
CrossFit
Pre-workout
EMOM 5:
1-3 bar muscle-ups
Complete as many reps as possible in 10:00 of:
2 chest-to-bar pull-ups
2 burpee box jump-overs (51/61 cm)
4 chest-to-bar pull-ups
4 burpee box jump-overs (51/61 cm)
6 chest-to-bar pull-ups
6 burpee box jump-overs (51/61 cm)
… continue to add 2 reps to each movement in the sequence until time expires.
Kids-Class
Skill: Snatch
Workout:
3 Rounds
10 cal Row
20 DB Snatch
30 Butterfly Situps
Weightlifting Beginner
Skill Split Jerk
Skill Transfer Hang Power Clean + Split Jerk - EMOMx15– 1+2@moderate load
Weightlifting Fortgeschrittene
Power Clean + Clean + Push Jerk /w Pause – E2MOMX4 – 2(1+1+1)@65-75%
Flat Footed Snatch Pull + Power Snatch + OHS - EMOMx4 – 1+1+1@55-65%
Back Squat – 10min to find heavy 3, then E2MOMx3 – 3@90%
Core Circuit – 3 rounds of 25/25 Russian Twists/15 weighted SitUps/1:00min Plank
Weightlifting Hausaufgaben
10min (!) Foam Rolling – Achilles, Calves, Glutes, Lats, …
Power Snatch – 4x2@65%
Snatch Balance – 4x2 @75-80%
Power Clean + Push Press – 4x 1+2@ Challenging weight
Paused Back Squat – 4x2 @75-80% of 1RM Back Squat
Samstag, 09.03.2024
Team-Wod
Team of 2 / YGIG / Ladder: 1, 2, 3, 4…etc.
AMRAP35
Toes-to-Bar
Deadlifts (50/70 kg)
Single-DB Push Press (15/22,5 kg)
Box-Jump-Overs (20’/24’)
Sonntag, 10.03.2024
CrossFit
3 rounds for time:
90 air squats
30 Russian KB swings (16/24 kg)
10 power snatches (43/61 kg)
Post-workout
On a 8:00 clock:
Build to a heavy 1-rep power snatch
Cardio
6 Rounds for Reps/Calories
1:00 max. Strict Sit-Ups
0:30 Break
1:00 max. cal. Row
0:30 Break
1:00 max. Shuttle Runs
0:30 Break
1:00 max. Wall Balls (6/9 kg)
0:30 Break
CrossFit Open
WOD 24.2
Montag, 04.03.2024
Cardio
AMRAPx12
max. cal Bike
*Every 3 min. Perform:
4 Box Jump-Over (20'/24')
6 Medball Squats (6/9kg)
8 Russian Twist (6/9kg)
Rest 3 min.
AMRAPx12
max. cal Ski
*Every 3 min. Perform:
4 Burpees
6 alt. DB-cleans (15/22,5kg)
8 V-ups
CrossFit
Pre-workout:
3 sets:
8 weighted pull-ups
– Rest 3:00 between sets.
For reps:
4 x AMRAP 3:
75 double-unders
25 burpees
Max-rep toes-to-bars
– Rest 1:00 between AMRAPs.
Dienstag, 05.03.2024
Hyrox
EMOMx35
MIN1: 20 Wall-Balls (6/9kg)
MIN2: 45 sec. Farmers Hold (2x24/2x32kg)
MIN3: 6-8 Burpee Broad Jumps
MIN4: 200m. Run (AFAP!)
MIN5: Rest
CrossFit
„Heavy-Day“
For load:
1-1-1-1-1
Clean and jerk
– Rest 3:00 between sets.
Post-workout:
AMRAPx8
10 Butterfly Sit-Ups
10 Hang Power Cleans (35/45kg)
15 cal. Bike
Mittwoch, 06.03.2024
Long Distance Weekday
AMRAPx40
1000m. Row
30 Bicycle Crunches
30 KB-Deadlifts (2x16/2x24kg)
1000m. Ski
30 Hand release Push-Ups
30 Plank Pull Throughs (15/22,5kg)
2500m. Bike
30 alt. Reverse OH-Lunges (15/22,5kg)
30 alt. DB-Snatches (15/22,5kg)
CrossFit
„AMANDA“
For time:
9-7-5:
Muscle-ups
Squat snatches (43/61 kg)
Donnerstag, 07.03.2024
Cardio
AMRAPx14
1-2-3-4-5-..
Deadlifts (30/40kg)
Burpees over Bar
cal. Row
rest 2min.
AMRAPx14
1-2-3-4-5-..
T2B/Knee Raises
Up & Down Plank
cal. Bike
CrossFit
Pre-workout:
3 sets:
10 Barbell Goodmornings
10 Sit-Ups
– Rest 1:00 between sets.
5 rounds for time:
25 Russian KB swing (16/24 kg)
100-m KB carry
– Use one KB
Weightlifting
Tempo Jerk + Jerk
15min Split Jerk + EMOMx10
Hang Power Clean + Jerk
E2MOMx6 - 2(1+1)
Accessories
4 Runden:
12 Tuck Ups
40/40 Flutter Kicks
25/25 Russian Twists
8/8 Bear Plank Pull Throughs
Freitag, 08.03.2024
Hyrox
AMRAPx35
Teams of 2 YGIG
800m. Run/Row (Together)
4 Lanes Sled Push (70kg)
6 Lanes Burpee Broad Jumps
800m. Run/Row (Together)
6 Lanes Walking Lunges (10/20kg)
100 Wall-Balls (6/9kg)
CrossFit
Pre-workout:
On a 6:00 running clock:
5-7 squat therapy reps
For time:
100 wall-ball shots (6/9 kg) (2.7/3 m)
400-m run
61-m DB overhead walking lunge (15/22.5 kg)
– Use one DB.
Samstag, 09.03.2024
Cardio
AMRAPx33
2 Rounds:
25 cal. Bike
5 Pull-ups
10 Push-Ups
15 Air Squats
2 Rounds:
25 cal. Ski
5 Box-Jumps (20'/24')
10 alt. Lunges
15 KB-Swings (16/24kg)
Crossfit
For time:
40 deadlifts (29/43 kg)
40 hang power cleans
800-m run/row
30 deadlifts
30 hang power cleans
800-m run/row
20 deadlifts
20 hang power cleans
800-m run/row
10 deadlifts
10 hang power cleans
Kids-Class
Skill: Sled Push / Skipping
Workout:
AMRAP 15
KB Swings
Pushups
Dips
Airsquats
Single Unders
Russian Twist
Teens-Class
Skill: Wallball / Handstand
Cardio:
10 min Bike
10 min Row
5 min Ski
Sonntag, 10.03.2024
Long Distance
AMRAPx60
Teams of 2 YGIG
5000m. Bike
40 Sandbag over shoulder (30/45kg)
40 Partner Wall-Balls (6/9kg)
40 alt. DB-Snatches (15/22,5kg)
40 Burpees over partner
10 Lanes Empty Sled Push
CrossFit
5 rounds for time with a partner:
50-calorie row
10 wall walks
– One person works at a time.
– Split the work as needed.