Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Ostermontag, 01.04.2024
Long Distance
On a 60 min. Clock / Team of 2 / YGIG
4 Rounds of:
20 Wallballs (6/9kg)
15 Syn. Burpees
20 American Kettlebell Swings (16/24kg)
15 Clap Push-Ups
then
1600/2000m Row
200m Walking Lunges
800m Run (together)
then AMRAP in remaining Time:
20 Pull-Ups
20 Cal.Bike
20 V-Ups
20 Box Step-Ups (20’/24’)
-After each round hold a Plank for 1:00 min (together)
Dienstag, 02.04.2024
CrossFit
BARBARA // BENCHMARK
5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
– Rest 3:00 between rounds.
Cardio
Team of 2 / YGIG / AMRAP 30
20 Front Squats (30/45 kg)
20 Burpee Box Jump Overs (20’/24’)
20 Cal. Bike
20 Deadlifts (30/45 kg)
20 Crossed Mountain Climbers + 20 Shoulder Taps (each)
Technik-Class
Skill: Single Leg Squat/ Pistol Squat
3 Rounds For Time:
8 Double DB Single Leg Deadlift ( r )
8 Double DB Single Leg Deadlift ( l )
8 Single DB Sumo Squats
8 Single Leg Box Step Ups
8 Single Leg Elevated Pistol Squats
Mittwoch, 03.04.2024
CrossFit
Pre-workout:
On a 10:00 clock:
3 unbroken clean and jerks
– Build to a heavy set.
5 rounds for time:
200-m run (Bike/Row/Ski)
6 clean and jerks (56/84 kg)
Donnerstag, 04.04.2024
CrossFit
HEAVY-DAY
For load:
10-10-10-10-10
Back squat
Post-Workout:
5 Sets (Every 90 sec.)
8-12 Strict Hanging Leg Raises
Cardio
3 Rounds of:
AMRAP2:
Max. Cal. Row
-1 min Break
AMRAP2:
Max. Wall Balls (6/9 kg)
-1 min Break-
AMRAP2:
Max. Cal. Ski
-1 min Break
AMRAP2:
Max. Double Unders
-1 min Break
AMRAP2:
Max. Cal. Bike
Functional Bodybuilding
40 min Full-Body-Circuit Workout
(For max. Rounds)
8-12 Strict Pull-Ups / Ring Rows
8-12 Strict Ring Dips / Push-Ups
8-12 Strict Toes-to-Bar / Leg Raises
8-12 Pistol Squats (Box) /leg / 30-50 Air Squats
-TUT ~ 30 sec. in each Exercise
-Break 30-45 sec. between Exercises
-Break 2:00 min. between Rounds
Freitag, 05.04.2024
CrossFit
4 rounds with a partner for time:
30 synchronised walking lunges
50 hang power snatches (25/34 kg)
100 double-unders
– Split the snatches and double-under reps with one partner working at a time.
Weightlifting Beginner
Snatch Complex
Workout: E1.5MOMx10
Power Snatch
Hang Power Snatch
Overhead Squat
Hang Squat Snatch
Weightlifting Fortgeschrittene
Tempo Clean + Push Press + Power Jerk – 4sets of (1+2+1)@66-76%
Snatch Lift Off + Hovering Snatch Pull to mid thigh + Hovering Snatch – 4sets of 2(1+1+1)@68-78%
Clean Lift Off /w 3sec eccentric – 3@95-105%
Press in Split – 3sets of 3@AHAP (2-3kg more than last week)
Eccentric Back Squat – Find Heavy 3 /wo belt (2-3kg more than last week) + 3sec eccentric + 3sets of 3@same weight /wo eccentric & with belt
Weightlifting Hausaufgaben
Power Clean + Jerk Dip + Pause Jerk – 1+1+1@moderate that moves well. 2sec dip in the jerk. (2-3kg more than last week)
Snatch – EMOMx10 – 1@85-95% Plan all your attempts!
Hovering Snatch Pull /w 3sec eccentric – 4@90-95%
Back Squat – 5x3@90-95% homework back squat weight.
Stability Press – 5@challenging weight
Samstag, 06.04.2024
Team-Wod
Team of 2 / 2x AMRAP14
AMRAP14
Partner A:
10 Sandbag Deadlifts
10 Jumps over Sandbag
4 Sandbag over Shoulder
-Meanwhile, Partner B go for max. Distance Ski, switch after a full round
-5 min Break
AMRAP14
Partner A:
Max. Bear Complex (30/40kg)
Partner B:
1000/1250m Bike
-Switch if Partner B is finish the distance on Bike
Bear Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Sonntag, 07.04.2024
CrossFit
5 rounds for time:
10 push presses (29/43 kg)
12 lateral burpees over the bar
20/25-calorie row
Post-workout:
Accumulate:
75 hollow rocks
Cardio
EMOM5
25 Russian Kettlebell Swings
-Rest 1 min
EMOM5
8/10 Cal. Bike
-Rest 1 min
EMOM5
20 Sit-Ups
-Rest 1 min
EMOM5
12 Empty Barbell Thrusters
-Rest 1 min
EMOM5
8/10 Cal. Row
-Rest 1 min
EMOM5
15 Box Jumps
Ostermontag, 01.04.2024
Long Distance
On a 60 min. Clock
With a partner
Buy in: 1000m. Sandbag Carry (30/45kg)
20 Rounds of Cindy:
5 Pull-Ups
10 Push- Ups
15 Air Squats
*Switch partner after a full round.
AMRAP in remaining time YGIG:
2000m. Ski
40 Sandbag Deadlifts (30/45kg)
40 Burpees over Sandbag
2000m. Row
40 Sandbag over Shoulder
40 Sandbag Squats (bearhug)
Dienstag, 02.04.2024
Hyrox
EMOMx10
MIN1: 45 sec. Farmers Hold (2x24/2x32kg)
MIN2: 45 sec. Max m. Row
Rest 3 min.
AMRAPx20
800m. Run/Ski
20 Wall-Balls (6/9kg)
800m. Bike
20 alt. Lunges (20/30kg)
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
Mittwoch, 03.04.2024
Long Distance Weekday
AMRAPx37
Teams of 2 YGIG
60 KB-Swings (16/24kg)
6 Lanes Sled-Pull (50kg)
4000m. Bike
60 Goblet Squats (16/24kg)
6 Lanes Wheelbarrow walk
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, 04.04.2024
Cardio
EMOMx32
MIN1: 12-15 Plate Ground to OH (10/15kg)
MIN2: 45 sec. Shuttle Runs
MIN3: 10-12 Burpees to plate
MIN4: 45 sec. Wall-Sit with plate (10/15kg)
CrossFit
For load:
Shoulder press
2-2-2-2-2-2-2
– Perform a new set every 2:00.
3 rounds for time:
90 Single Unders
30 alt. Lunges
10 Push Press (35/45kg)
Weightlifting
Snatch Balance/Drop Snatch--> 4x3 Empty Bar
Flat Footed Snatch Pull+Hovering Snatch--> 4x2 (start at 60%)
Clean Lift Off/w 3 sec eccentric 4x3@60% From 1RM Deadlift
Accessories:
Super set 3 Rounds
5/5 Single Leg Box Jump
8/8 KB-Kneeling Upside Down Press
Freitag, 05.04.2024
Hyrox
AMRAPx10
200m. Run
2 Lanes Burpee Broad Jumps
10 alt. Lunges (20/30kg)
Rest 2 min.
AMRAPx10
1 Lane Sled Push (75kg)
20 KB-Deadlifts (2x16/2x24kg)
10 Tuck-Ups
Rest 2 min.
AMRAPx10
1000m. Bike
20 Wall-Balls (6/9kg)
10 Push-Ups
CrossFit
Open 24.2
AMRAP 20:
300-meter row
10 deadlift (56/84 kg)
50 double-unders
Samstag, 06.04.2024
Cardio
AMRAPx32
1000m. Row/Ski
20 alt. OH-Lunges (15/22,5kg)
20 Butterfly Sit-Ups
20 Renegade Rows (15/22,5kg)
1000m. Ski/Row
20 alt. Weighted Box-Step Ups (15/22,5kg)(20'/24')
20 Bicycle Crunches
20 alt. DB-Snatches (15/22,5kg)
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.
Teens
Tabata Bike und Ski
Skill:
Deadlift
Skipping
WOD AMRAP 15 min
100 m Ski
5 Wallballs (2/4 kg)
10 Deadlift (15/25 kg)
10 SL V-Ups
Sonntag, 07.04.2024
Long Distance
On a 60 min. Clock
Teams of 2 YGIG
Buy in:
3000m. Bike
2000m. Row
1000m. Ski
800m. Run (together)
AMRAP in remaining time:
100 Shoulder Taps
80 Hand Release Push-Ups
60 Jumping Air Squats
40 Burpee Box Jump over (20'/24')
20 Single Leg T2B
10 Wall-Walks
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