Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Sonntag, 16.03.2025
Crossfit
4 rounds for time with a partner:
30 toes-to-bars
400-m run
– Share the toes-to-bars and run together.
Post-workout
On a 10:00 clock:
3 sets of max-distance handstand walk
OR
EMOM 10:
10-20 alternating shoulder taps in a handstand hold or plank hold
Long Distance
On a 60 min. Clock
Teams of 2 YGIG
Buy in:
2 Rounds of:
2000m. Ski
20 Sync. Burpees
2000m. Row
20 Sync. Lunges
AMRAP in remaining time:
100 Partner Wall-Balls (6/9kg)
90 cal. Bike
80 Butterfly Sit-Ups (6/9kg)
70 Plate Ground to OH (10/15kg)
600m. Run
50 Mountain Climbers
40 Plate Thrusters (10/15kg)
30 Plate Squat Jumps
200m. Plate OH-Carry
Montag, 17.03.2025
CrossFit
3 rounds for reps of:
1:00 double-unders
1:00 push presses (25/34 kg)
1:00 air squats
– No rest between movements.
Post-workout
Every 2:00 for 5 sets:
3 thrusters
Cardio
EMOMx12
Min1: 45 sec. Hollow Hold
Min2: 12 alt. KB-Front Rack Lunges (16/24kg)
Min3: 200m. Run (AFAP!) / Row
Rest 3 min.
AMRAPx20
20 KB-Squat Swings (16/24kg)
20 cal. Bike
20 V-Ups
20 alt. Gorilla Rows (16/24kg)
20 cal. Ski
Dienstag, 18.03.2025
Crossfit
5 rounds for time of:
15/18-cal row
12 deadlifts (47/70 kg)
9 hang power cleans
Post-workout
Accumulate:
2:00 weighted plank hold
Cardio
AMRAPx10
20 cal. Ski
15 Wall-Balls (6/9kg)
10 T2B/Knee Over Hip
Rest 2 min.
AMRAPx10
20 cal. Bike
15 Butterfly Sit-Ups
10 Double DB-Snatches (2x12,5/2x20kg)
Rest 2 min.
AMRAPx10
20 cal. Row
15 Crunches on Rower
10 Burpees Over Rower
Mittwoch, 19.03.2025
Crossfit
EMOM 12:
Min. 1 : 2 rope climbs (4.6/4.6 m)
Min. 2 : :30 bike
EMOMx12
Min. 1: 12 DB-Floor Presses (2x15/2x22,5kg)
Min. 2: :30 row
Cardio
AMRAPx33
1 min. Plank Hold w. Plate
6 Lanes OH-Walking Lunges (10/15kg)
30 Double Unders / Single Unders
1 min. Wall-Sit w. Plate
30 Plate Ground to OH (10/15kg)
30 Double Unders / Single Unders
1 min. Plate OH-Hold
30 Burpees to Plate
30 Double Unders / Single Unders
Donnerstag, 20.03.2025
Crossfit
Heavy Day:
Every 1:30 for 12 sets:
3 back squats
Post-Workout
AMRAPx8
8 cal. Bike
10 Push-Ups
12 Medball Squat Cleans (6/9kg)
15 Mountain Climbers
Cardio
AMRAPx35
40 Box Jumps (20'/24')
20 Burpee Pull-Ups
2 Wall-Walks
40 cal. Row
20 KB-Swings (16/24kg)
2 Wall-Walks
40 cal. Bike
20 alt. KB-Clean & Jerk (16/24kg)
2 Wall-Walks
Freitag, 21.03.2025
Crossfit
For time:
2,400-m run/row/ski
then…
5 rounds:
15 push-ups
15 toes-to-bars
Post-workout
3 sets:
Max unbroken pull-ups
Cardio
1:30 work / 30 Rest / 3 Rounds
- Couplet: 10 Bent Over Row (30/40kg) + 5 Superman Rows
- 10 cal. Ski (AFAP!) :15 sec. Rest, Repeat
- Couplet: 10 Shoulder to OH (30/40kg) + 5 Burpees over Bar
- Couplet: 10 Front Squats /30/40kg) + 5 Jumping Air Squats
- 10 cal. Bike (AFAP!) :15 sec. Rest, Repeat
Weightlifting
Skill: Power Clean & Jerk
Beginner: E45Sx10 - Power Clean + 2 Jerks @Practice Weight
Advanced: E1.5Mx5 - Power Clean + Push Press + 2 Jerks @60/65%+
Samstag, 22.03.2025
Crossfit
5 rounds for time with a partner:
40 walking lunges
30 KB swings (16/24 kg)
20 KB goblet squats (16/24 kg)
10 single-DB devils presses (15/22.5 kg)
– Split work as desired.
Cardio
AMRAPx30
200m. Run
20 T2B/Knee Over Hip
30 Thrusters (30/40kg)
40 alt. Lunges
50 cal. Ski
200m. Run
20 alt. Single Leg V-Ups
30 Deadlifts (30/40kg)
40 Hand Release Push-Ups
50 cal. Bike
Sonntag, 23.03.2025
Crossfit
Fran
For time:
21-15-9
Thrusters (29/43 kg)
Pull-ups
Post-workout
Accumulate:
3:00 plank hold
Long Distance
AMRAPx60
Teams of 2 YGIG
200 cal. Bike
100 Medball Tennis (6/9kg)
100 Box Jump Overs (20'/24')
200 cal. Row
100 Weighted Box Step Ups (6/9kg)
100 Sit-Ups
200 cal. Ski
100 Pull-Ups
100 Push-Ups
Sonntag, 16.03.2025
Crossfit
For time:
200-m run
40 sit-ups
32/40-cal row, bike, or ski
400-m run
30 sit-ups
24/30-cal row, bike, or ski
800-m run
20 sit-ups
16/20-cal row, bike, or ski
Post-workout
Accumulate:
50 barbell good mornings
Long Distance
On a 60 min. Clock
Teams of 2 YGIG
Buy in:
800m. Box Carry
80 alt. Lunges
80 Burpee Box Jump Overs (20'/24')
800m. Box Carry
AMRAP in remaining time:
80 Wall-Balls (6/9kg)
80 Pull-ups
80 cal. Bike
80 alt. Weighted Box Step Ups (6/9kg)
800m. Medball-Run (Together)
80 Weighted Sit-Ups (6/9kg)
80 Hollow Rocks
80 cal. Ski
Hyrox Performance
Strength Work
1min ON / 1min OFF
WOD:
40min Simulation
Montag, 17.03.2025
CrossFit
On a 16:00 clock:
0:00-10:00:
Min 1: bike
Min 2: rest
10:00-16:00:
Build to a heavy 3-rep shoulder-to-overhead
Post-workout
On a 5:00 clock:
Accumulate as much time as possible in an L-sit.
Hyrox
Rep/Interval Scheme: 2:30 min Work/ 30s Rest, 3 Rounds
- 600m. Row (RPE 8. Goal = 550-650m+)
- Max m. Sandbag Walking Lunges (10/20kg)
- 600m. Ski (RPE 8. Goal = 550-650m+)
- Couplet 5x Double DB-Hang Clean (2x15/2x22,5kg) + 10 Push-Ups
Dienstag, 18.03.2025
Crossfit
Pre-workout
3 sets:
5 front squats
– Build to workout load or slightly heavier.
AMRAP 12:
5 chest-to-bar pull-ups
25 double-unders
5 front squats (56/84 kg)
25 double-unders
Cardio
AMRAPx10
200m. Run
15 Box Jumps Overs (20'/24')
10 Push-Ups
Rest 2 min.
AMRAPx10
200m. OH-Carry (10/15kg)
15 Plate Ground to OH
10 Burpees to Plate
Rest 2 min.
AMRAPx10
500m. Bike
15 T2B/Knee Over Hip
5 Wall-Walks
Mittwoch, 19.03.2025
Crossfit
3 rounds for time:
30 Russian KB swings (16/24 kg)
15 handstand push-ups
Post-workout
Accumulate:
10 KB Turkish get-ups/arm
Hyrox
Rep/Interval Scheme: 20 min Work/ 2 min Rest, 2 Rounds
- 400m. Run
20 Goblet Squats (16/24kg) - Partner 1: Ski, Partner 2: Row, both partners: sync. devil press at each transition
300m. Ski
Max m. Row
5 sync. Devil Presses (15/22,5kg)
Donnerstag, 20.03.2025
Crossfit
Pre-workout
Bar Muscle Up Practice
AMRAP 15:
3 wall-ball shots (6/9 kg) (2.7/3 m)
3 bar muscle-ups
– Continue to add 3 reps to the wall-ball shots until time expires.
Cardio
AMRAPx15
2-4-6-8..
cal. Bike
alt. OH Reverse Lunges (10/15kg)
Burpee Box Jumps (20'/24')
Butterfly Sit-Ups
Rest 3 min.
AMRAPx15
2-4-6-8-..
cal. Ski
alt. Devil Presses (15/22,5kg)
alt. DB-Cleans
V-Ups
Freitag, 21.03.2025
Crossfit
Every 3:00 for 7 rounds:
200-m run/row
12 DB box step-overs (10/15 kg) (51/61 cm)
– Use two dumbbells.
Post-workout
Accumulate:
25 strict pull-ups
– Advanced athletes add load.
Hyrox
Rep/Interval Scheme: 1:15 Work/ 25s Rest, 24 Rounds (4 Circuits)
- 20x KB-Midas Touch + Low Plank Hold in remaining time
- :30 sec. Row Sprint. :15 sec. Rest. :30 sec Row Sprint.
- Max m. Sled Push+Arms Only Sled Pull (25kg)
- :30 sec. Ski Sprint. :15 sec. Rest. :30 sec. Ski Sprint.
- 5x DB Push Press+10 DB-Deadlifts (2x10/2x15kg)
- Max. KB-Goblet Reverse Lunges (16/24kg)
Samstag, 22.03.2025
Crossfit
AMRAPx32
Teams of 2 YGIG
2000m. Row
40 DB-Thrusters (2x15/2x22,5kg)
20 Chest To Bar Pull-Ups
200 Double Unders
2000m. Ski
40 Burpees Over DB
20 Bar-Muscle Ups
200 Double Unders
Cardio
EMOMx35
Min1: 3-5 Wall-Walks
Min2: 45 sec. max cal. Ski
Min3: 10-12 Deadlifts (40/50kg)
Min4: 200m. Run
Min5: Rest
Sonntag, 23.03.2025
Crossfit
4 rounds for time with a partner:
30 toes-to-bars
400-m run
– Share the toes-to-bars and run together.
Post-workout
On a 10:00 clock:
3 sets of max-distance handstand walk
OR
EMOM 10:
10-20 alternating shoulder taps in a handstand hold or plank hold
Long Distance
On a 60 min. Clock
Teams of 2 YGIG
Buy in:
2000m. Row
800m. Sandbag Carry (30/45kg)
4000m. Bike
AMRAP in remaining time:
40 Sandbag Over Shoulder
80 Push-Ups
80 cal. Ski
40 Sandbag Squats
80 Burpees Over Sandbag
80 Butterfly Sit-Ups
40 alt. Sandbag Lunges
80 Pull-Ups
80 alt. High Plank Knee Tucks
Hyrox Performance
Strength Work:
5 min. ON / 1 min. OFF
Wod:
30 min. Aerobic Capacity