Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 11.03.2024
CrossFit
As many reps as possible in 20 minutes 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.
Post Workout:
Accumulate: 50 Syn. Partner Clap Push-Ups
Dienstag, 12.03.2024
CrossFit
10 rounds for time:
3 bar muscle-ups
5 shuttle runs
– 1 shuttle run is 7,5m down / 7,5m back.
Post-workout
Accumulate:
30 strict chin-ups
Cardio
8 Rounds for Reps./Cal.
0:40 sec. max. cal. Bike
0:20 sec. Break
0:40 sec. max. Knees to Elbow
0:20 sec. Break
0:40 sec. max. cal. Row
0:20 sec. Break
0:40 sec. max. Man Makers (2x10/2x15 kg)
0:20 sec. Break
Technik-Class
FIVE LEAGUES EVENT 24.2
PART A
AMRAP 7
3-6-9-12-15-18-21
Toes To Bar
Front Squats
-Rest 3 Minutes -
PART B
5 Minutes for
Max. unbroken Toes To Bar
Mittwoch, 13.03.2024
CrossFit
Pre-workout
EMOM 8:
:10-:20 handstand hold
3 rounds for time:
15 DB push presses (15/22.5 kg)
15.2-m DB front rack walking lunges
50 double-unders
– Use two DBs.
Donnerstag, 14.03.2024
CrossFit
Skill: Rowing Efficiency
For time:
1,000-m row
400-m run
750-m row
400-m run
500-m row
400-m run
250-m row
400-m run
Post-workout
Accumulate:
3:00 plank hold
-Beg.: Knees Plank
-Int.: Elbow Plank
-Adv.: Superman Plank
-After each Break perform 10 Air Squats
Cardio
Team of 2 / YGIG / AMRAP40
Buy-In: 1600m Run (together) (alt. Bike/Ski)
In remaining time:
10 alt. Single DB Devils Presses (15/22,5 kg)
10 Slam Balls
20 Wall Balls (6/9 kg)
20 Hand Release Push-Ups
Functional Bodybuilding
5x10 Double DB Single Leg Romanian Deadlifts (5/leg) (each 2 min)
(start mod. and build to a heavy load)
4x10 Single DB Rows on Box/Bench (10/side) (each 3 min)
(start mod-heavy and build to a heavy load)
4x Supersets: 5-10 Ring Dips + Max. V-Ups (each 2 min)
(No Break between exercise, go near to muscle failure in each Set)
Freitag, 15.03.2024
CrossFit
AMRAP 17:
40 burpees to a target (15cm)
40 front squats (30/45 kg)
30 burpees to a target
30 front squats (45/60 kg)
20 burpees to a target
20 front squats (55/85 kg)
10 burpees to a target
Max-rep front squats (70/100 kg)
Kids-Class
Skill: Pullup / Handstand
AMRAP 20
300m Row
10 Deadlift
50 SU
Weightlifting Beginner
Skill: Overhead Squat
Workout: Hang Power Snatch + 3 OHS - EMOMx10 - 1+3@Individual
Weightlifting Fortgeschrittene
Snatch Lift Off + Hovering Snatch Pull to mid thigh + Hovering Snatch - E1.5MOMx4 - 2(1+1+1)@60-70%
Power Clean + Clean + Push Jerk (with 3sec Pause) - E2MOMx4 - 2(1+1+1)@65-75%
Hovering Clean Pull with Ecc. - E1.5MOMx5 - 4@100%
Paused Back Squat - E2MOMx4 - 2@75-80%
Weightlifting Hausaufgaben
Power Clean + Push Press - 4x2+1@challenging weight
Power Snatch - 4x2@65%
Snatch Balance (with 3sec Pause) - 4x2@75-80%
Upside Down KB Press - 3x6/6@LIGHT weight
Offset PushUps (one hand on plate) - 3x8/8
Core - 3 rounds of 25/25 Russian Twists / 15 Weighted Situps / 1:00min Plank
Samstag, 16.03.2024
Team-Wod
Team of 2 / YGIG / For Time / TC: 35 min
100 Shoulder to Overhead (30/40 kg)
100 Pull-Ups
100 Burpee Box Jumps (20’/24’)
100 Single KB Lunges (16/24 kg)
100 Cal. Ski
-Partition as needed
-If you finish before TC, go for max. Low Plank to High Plank (YGIG)
Sonntag, 17.03.2024
CrossFit
FIVE LEAGUES EVENT 24.2
PART A
AMRAP 7
3-6-9-12-15-18-21
Toes To Bar
Front Squats
-Rest 3 Minutes -
PART B
5 Minutes for
Max. unbroken Toes To Bar
Cardio
AMRAP38
20 Toes-to-Bar
400m Run (Bike/Ski/Row) (switch as needed)
30 Push-Ups
400m Run (Bike/Ski/Row) (switch as needed)
40 Jumping Air Squats
400m Run (Bike/Ski/Row) (switch as needed)
-After each Round, 1 min Break
CrossFit Open
WOD 24.3
Montag, 11.03.2024
Cardio
On a 32min. Clock
Buy in: 2000m. Row/Ski
Rest 2 min.
5 Rounds:
8 alt. OH-Reverse Lunges (15/22,5kg)
6 Goblet Squats (15/22,5kg)
4 DB-Devil presses (15/22,5kg)
*Rest 30sec. Between rounds.
AMRAP in remaining time:
20 Flutter Kicks
1min. Plank-Hold
20 Butterfly Sit-Ups
20 cal. Bike
CrossFit
Pre-workout:
On a 10:00 clock:
Build to a heavy 3-rep push jerk
For time:
50-40-30-20-10
Air squats
5-10-15-20-25
Push jerks (43/61 kg)
Dienstag, 12.03.2024
Hyrox
On a 35min. Clock
5 Rounds:
200m. Run
20 Wall-Balls (6/9kg)
Rest 2 min.
5 Rounds:
250m. Row
20 alt. Lunges (10/20kg)
AMRAP in remaining time:
2 Lanes Sled Push (50kg)
15 Medball Deadlifts (6/9kg)
500m. Bike
15 Back Squats (10/20kg)
CrossFit
3 rounds for time:
400/500-m row
21 burpee pull-ups
– Pull-up bar 6 inches from fingertips with arms overhead.
Post-workout:
3 sets:
:30 hollow rocks
10 strict toes-to-bars
Mittwoch, 13.03.2024
Long Distance Weekday
On a 40min. Clock
With a partner
20 Rounds:
9 Deadlifts (30/40kg)
6 Hang Power Cleans
3 Shoulder to OH
*Switch Partner After a full round.
AMRAP in remaining time YGIG:
4000m. Standing Bike
40 Burpees over bar
40 Jumping Lunges
40 Butterfly Sit-Ups
CrossFit
EMOM 10:
1 thruster
– Rest 2:00
1 set for reps:
Thrusters at 60%
– Use 60% of the EMOM 1-rep-max.
Post-work:
Every 3minx3
10 kettlebell goblet hold walking lunges (16/24kg)
15 Russian kettlebell swings (16/24kg)
Donnerstag, 14.03.2024
Cardio
AMRAPx30
20 Burpee Box Jump Over (20'/24')
20 Single leg V-Ups
20 cal. Ski
20 Pull-Ups/Jumping Pull-ups
20 cal. Bike
20 Tuck-Ups
20 Push-Ups
CrossFit
AMRAP 12:
200-m run
15.2-m handstand walk
10 box jump-overs (51/61 cm)
– Step down from the box.
Post-workout:
1 set:
200-m double-KB overhead carry
Weightlifting
Skill: Clean & Clean Pull
Skill Transfer:
Flat Footed Clean Pull + Hang Clean
E2MOMx4 - 2(1+1)
Strength: Zoombie Squats - 4x4
Freitag, 15.03.2024
Hyrox
AMRAPx35
800m. Run
6 Lanes Burpee Broad Jumps
1000m. Row
40 alt. Lunges (10/20kg)
800m. Run
2 Lanes Sled pull (50kg)
1000m. Ski
CrossFit
8 rounds for time with a partner:
40 double-unders
20 Weighted Sit-Ups (6/9kg)
– Partners alternate complete rounds.
Post-workout
Accumulate:
50 Barbell Good mornings
Samstag, 16.03.2024
Cardio
AMRAPx30
30 cal. Bike
30 Russian Twist (6/9kg)
30 Medball Squat Cleans (6/9kg)
30 cal. Ski
30 Burpees to plate
30 Plate Ground to OH (10/15kg)
Crossfit
For time:
5 overhead squats (56/84 kg)
400-m run
10 overhead squats (47/70 kg)
400-m run
15 overhead squats (43/61 kg)
400-m run
20 overhead squats (29/43 kg)
400-m run
25 overhead squats (15/20 kg)
400-m run
Kids-Class
Skill: Wallball / Boxjumps
EMOM 20
Pullups
Goblet Squats
Russian Twist
Pushups
Teens-Class
Skill: Snatch
Cardio:
Buy in
800 m run
AMRAP 30
15 cal Ski
20 cal Bike
25 cal Bike
Sonntag, 17.03.2024
Long Distance
On a 60min. Clock
With a partner
Buy in: 150m. Ski On-Point--> 5 Sync. Burpees after every fail.
(If you can't hit the 150m. Start the wod after 10min.)
20 Rounds:
10 Shoulder taps
8 Jumping Air Squats
6 T2B/Knee Raises
*Switch partner after a full round.
AMRAP in remaining time YGIG:
6 Lanes Sled pull (50kg)
60 cal. Bike
60 KB-Swings (16/24kg)
600m. Run (Together)
60 Box-Jumps (20'/24')
CrossFit
5 rounds for time:
6 Strict Pull-Ups
10 devils presses (20/35 lb)
6 Strict Pull-Ups
– Rest 2:00 between rounds.
– Use two Dbs.