Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
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
Montag, 24.03.2025
CrossFit
Open 25.3
For time:
5 wall walks
50-cal. row
5 wall walks
25 deadlifts (70/102 kg)
5 wall walks
25 cleans (38/61 kg)
5 wall walks
25 snatches (29/43 kg)
5 wall walks
50-cal. row
Time cap: 20 minutes
Cardio
AMRAPx32
1000m. Ski
200m. Farmers Carry (2x16/2x24kg)
40 alt. Lunges
40 KB-Deadlifts (2x16/2x24kg)
1000m. Row
200m. Plate OH-Carry (10/15kg)
40 Plate Squat Jumps
40 Plate Ground to OH (10/15kg)
Dienstag, 25.03.2025
Crossfit
Heavy Day
10 sets for load:
2 front squats
– Lift once every 3:00.
Post-work:
AMRAPx8
Max cal. Bike/Row
-Every minute with start on 00:00 perform: 5 Box Jumps (20'/24')
Cardio
AMRAPx35
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:
44 Push-Ups
44 Front Squats
44 Burpees Over Bar
44 cal. Bike
Mittwoch, 26.03.2025
Crossfit
Pre-workout
5 sets, building in load:
Snatch pull + power snatch + hang power snatch
For time:
10-9-8-7-6-5-4-3-2-1
Bar-facing burpees
Hang power snatches (34/52 kg)
Cardio
AMRAPx15
3-6-9-12-..
alt. DB-Devil Presses (15/22,5kg)
Butterfly Sit-Ups
DB-Push Press (15/22,5kg)
cal. Bike
Rest 3 min.
AMRAPx15
3-6-9-12-..
T2B/Knee Over Hip
alt. Single Leg V-Ups
Hand Release Push-Ups
cal. Ski
Donnerstag, 27.03.2025
Crossfit
Pre-workout
EMOM 6:
1-3 reps of chosen rope climb skill
AMRAP 16:
20/25-cal bike
15 box jumps (51/61 cm)
3 rope climbs (4.6/4.6 m)
– Step down from the box.
Cardio
1:30 Work / :30 Rest / 3 Rounds
- Couplet: 1 Wall-Walk+10 Wall Balls (6/9kg)
- Max m. Bike
- Couplet: 5 Burpees+10 alt. DB-Snatches (15/22,5kg)
- Max m. Ski
- Couplet: 5 Push-Ups+alt. 10 High Knee Tucks
Freitag, 28.03.2025
Crossfit
Every 2:00 for 8 rounds:
15 wall-ball shots (6/9 kg) (2.7/3 m)
Max-cal row
– Rest 2:00 between rounds.
Post-workout
EMOM 6:
:30 ring support hold
Cardio
AMRAPx10
10 V-Ups
20 Box Jumps (20'/24')
200m. Run
Rest 2 min.
AMRAPx10
10 Burpees to plate
20 Plate Ground to OH (10/15kg)
200m. Plate OH-Carry
Rest 2 min.
AMRAPx10
10 Goblet Squats (16/24kg)
20 KB-Swings (16/24kg)
200m. Farmers Carry (2x16/2x24kg)
Weightlifting
Skill: Power Snatch (& Cycling)
Workout: EMOMx10 - 3 TnG Power Snatches, work up in weight!
Optional Acc.: 3x Superset: 10/10 Lateral Side Bends / 15 Straight Leg SitUp & Reach /w weight / Banded Good Mornings
Samstag, 29.03.2025
Crossfit
Pre-workout
Build to clean and jerk loading
5 rounds for time with a partner:
24 double-unders
19 toes-to-bars
2 clean and jerks (61/93 kg)
400-m run
– Both partners perform 24 double-unders; share the toes-to-bar and clean and jerk reps as desired; complete the run together.
Cardio
1:30 Work / :30 Rest / 4 Rounds
- Couplet: 5 Pull-Ups+10 Push-Ups
- 15 Jumping Air Squats+ Max Mountain Climbers
- Couplet: 5 cal. Ski+10 Jumping Lunges
- 15 alt. DB-Cleans+ Max Shoulder Taps (15/22,5kg)
- Couplet: 5 cal. Bike+10 Down & Ups
Sonntag, 30.03.2025
Crossfit
3 rounds for time:
24/30-cal bike
15 hang power cleans (47/70 kg)
Long Distance
On a 60 min. Clock
With a Partner
20 Rounds:
8 Box Jump Overs (20'/24')
6 cal. Row
2 Bar Muscle Up or 5 C2B/Pull-Ups
-Switch Partner After a Full round.
AMRAP in remaining time YGIG:
800m. Run/Row
60 cal. Ski
60 Butterfly Sit-Ups
60 Goblet Squats (15/2,5kg)
800m. Run/Row
60 cal. Bike
60 Burpee Box Jump Overs (20'/24')
60 alt. DB-Snatches (15/22,5kg)
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
Montag, 24.03.2025
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
Hyrox
Rep/Interval Scheme: 1:30 Work/ 30s Rest, 18 Rounds (3 Circuits)
- 12 alt. Renegade Rows + Max Reps DB-Thrusters (2x10/2x15kg)
- 150m. Ski, :10 Rest, Repeat
- Max m. Sled Push (75kg)
- Couplet: 12 Goblet Squats+6 KB High Pull to OH press (12/16kg)
- Couplet: 6 DB Devil Presses+6 Push Ups (15/22,5kg)
- Max m. Row
Dienstag, 25.03.2025
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
AMRAPx35
Teams of 2 YGIG
55 Burpee Box Jump Overs (20'/24')
55 Butterfly Sit-Ups
100 cal. Bike
55 KB-Swings (16/24kg)
55 Goblet Squats (16/24kg)
100 cal. Ski
55 Wall-Balls (6/9kg)
55 Mountain Climbers
Mittwoch, 26.03.2025
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
Hyrox
Rep/Interval Scheme: 2 min Work/ 30s Rest, 15 Rounds (3 Circuits)
- Couplet: 12 KB-Rack Squats+12 Push Ups (2x12/2x20kg)
- 400m. Run (AFAP!)
- 15 Wall-Balls, :15 Rest, Repeat (6/9kg)
- 150m. Row Sprint, :15 Rest, Repeat
- Couplet: 6 alt. Devil Presses+6 Tuck-Ups (15/22,5kg)
Donnerstag, 27.03.2025
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
EMOMx40
Min1: 40 sec. Max Shoulder to OH (30/40kg)
Min2: 40 sec. Plank Hold
Min3: 40 sec. Max Deadlifts (30/40kg)
Min4: 40 sec. Max Burpees Over Bar
Min5: Rest
Freitag, 28.03.2025
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
Hyrox
AMRAPx15
30 DB-Deadlifts (2x15/2x22,5kg)
30 DB-Floor Presses (2x15/2x22,5kg)
30 alt. DB-Snatches (15/22,5kg)
30 Hang DB-Cleans (2x15/222,5kg)
Rest 2 min.
AMRAPx15
With a Partner
Partner 1: 4 Lanes Walking Lunges (10/20kg)
Partner 2: Couplet: 20 alt. High Plank Knee Tucks+20 Hollow Flutter Kicks
Samstag, 29.03.2025
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
AMRAPx15
2-4-6-8-..
Hang Power Cleans (30/40kg)
Push-Ups
cal. Ski
Burpees Over Bar
Rest 3 min.
AMRAPx15
2-4-6-8-..
Pull-Ups
Air Squats
cal. Bike
KB-Swings (16/24kg)
Sonntag, 30.03.2025
Crossfit
Fran
For time:
21-15-9
Thrusters (29/43 kg)
Pull-ups
Post-workout
Accumulate:
3:00 plank hold
Long Distance
On a 60 min. Clock
With a Partner
Buy in:
4000m. Bike
800m. Plate OH-Carry (10/15kg)
2000m. Ski
AMRAP in Remaining time:
20 Rounds:
5 Pull-Ups
5 Push-Ups
5 Air Squats
-Switch Partner After a Full Round.
20 Rounds:
5 Plate Ground to OH (10/15kg)
5 Plate Squat Jumps
5 Burpees to Plate
-Switch Partner After a Full Round.
20 Rounds:
5 Lunges
5 Box Jump Overs (20'/24')
5/5 Crossed Mountain Climbers
-Switch Partner After a Full Round.
Hyrox Performance
70 min. Simulation