Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
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)
Montag, 31.03.2025
CrossFit
Pre-workout
EMOM 10:
2 thrusters
AMRAP 12:
2 wall-ball shots (2.7/3 m) (6/9 kg)
2 box jump-overs (51/61 cm)
2 burpees
– After every round add 2 reps to each movement.
Cardio
AMRAPx33
25 Wall-Balls (6/9kg)
25 Weighted Sit-Ups (6/9kg)
50 cal. Ski
25 KB-High Pull to OH-Press (12/16kg)
25/25 Shoulder Taps
50 cal. Row
25 Tuck-Ups
25 KB-Hang Cleans (12/16kg)
Dienstag, 01.04.2025
Crossfit
Every 1:30x6
for load:
1 snatch pull
1 hang power snatch
1 hang squat snatch
– All hang reps start from above the knees.
3 rounds for time:
500-m row
400-m run
– Rest 2:00 between rounds.
Cardio
1:00 Work / :30 Rest / 5 Round
- 10 Pull-Ups + Max sec. Active Hang
- Max cal. Ski
- 8 Burpee Box Jump Overs (20'/24')+ Max sec. Plank Hold
- Max cal. Bike
- Couplet: 5 DB Push-Press + 10 DB-Deadlifts (2x15/2x22,5kg)
Mittwoch, 02.04.2025
Crossfit
Pre-workout
EMOM 10:
1 deadlift + 1 power clean
For time:
22-16-10
Deadlifts (61/93 kg)
Double-dumbbell box step-ups (51/51 cm) (35/50 lb)
Rest 1:00
9-6-3
Power cleans (61/93 kg)
Double-dumbbell box step-overs (51/51 cm) (35/50 lb)
Cardio
AMRAPx30
35 cal. Bike
20 Front Squats (30/40kg)
20 Hand Release Push-Ups
20 Bent Over Row (30/40kg)
35 cal. Ski
20 Shoulder to OH (30/40kg)
20 alt. Lunges
20 Butterfly Sit-Ups
Donnerstag, 03.04.2025
Crossfit
On a 10:00 clock:
250 double-unders
50 chest-to-bar pull-ups
Max-reps thrusters (47/70 kg)
Post-workout
6 sets:
1-5 strict weighted pull-ups
– Rest 1:30 between sets.
Cardio
AMRAPx15
Max cal. Bike
Every 2 min. with start on 00:00 Perform:
10 Jumping Air Squats
8 alt. DB-Snatches (15/22,5kg)
6 alt. OH-Reverse Lunges (15/22,5kg)
Rest 3 min.
AMRAPx15
Max cal. Row
Every 2 min. with start on 00:00 Perform:
10 Mountain Climbers
8 V-Ups
6 T2B/Knee Over Hip
Freitag, 04.04.2025
Crossfit
AMRAP 25:
1,000-m run
10 ring muscle-ups
10 wall walks
20 DB snatches, right (15/22.5 kg)
20 DB snatches, left
Cardio
EMOMx15
Min1: 45 sec. Wall-Sit w. Plate (10/15kg)
Min2: 3-5 Wall-Walks
Min3: 45 sec. Plank hold w. Plate
Rest 3 min.
AMRAPx15
30 cal. Bike/Ski
20 Plate Ground to OH (10/15kg)
10 Thrusters (30/40kg)
Weightlifting
Skill: Deadlift, Hang Power Clean (cycling), Push Jerk
Workout: DT (TC=15min) - 5RFT - 12 DLs / 9 HPCs / 6 PJs
Samstag, 05.04.2025
Crossfit
For time with a partner:
100-cal row
50 synchronized sit-ups
100 KB swings (16/24 kg)
50 synchronized sit-ups
100-cal row
– While one partner is swinging the kettlebell, the other is hanging from the pull-up bar.
Post-workout
1 set:
200-meter single-arm kettlebell overhead walk
– Switch arms as needed
Cardio
AMRAPx32
200m. Run
25 Box Jump Overs (20'/24')
25 Shoulder Taps
25 cal. Ski
200m. Run
25 KB-Swings (16/24kg)
25 KB-Deadlifts (2x16/2x24kg)
25 cal. Row
Sonntag, 06.04.2025
Crossfit
10 rounds for time:
2 wall walks
Single-arm DB overhead walking lunges (7.6 m) (15/22.5 kg)
5 burpee pull-ups
Single-arm DB overhead walking lunges (7.6 m)
– Pull-up bar is 6 in above reach.
TC: 22 min.
Long Distance
On a 60 min. Clock
Teams of 2 YGIG
Buy in:
100 DB-Devil Presses (15/22,5kg)
4000m. Bike
100 Slam Balls
AMRAP in remaining time:
200 Double Unders / Single Unders
60 alt. Renegade Rows (15/22,5kg)
60 Hand Release Push-Ups
200 Double Unders / Single Unders
60 alt. DB-Hang Cleans (15/22,5kg)
60 alt. Jumping Lunges
200 Double Unders / Single Unders
60 DB-Push Press (15/22,5kg)
60 cal. Ski
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
Montag, 31.03.2025
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
Hyrox
Rep/Interval Scheme: 8 min Work/ 90s Rest, 4 Rounds
- 10 Dual DB-Snatches (2x10/2x15kg)
20 Crossed Mountain Climbers
10 DB-Pull Over Sit-Up (10/15kg)
20 cal. Ski - 10 Sandbag Goodmornings (10/20kg)
20 alt. Sandbag Zercher Lunges
10 Push-Up Power Up
200m. Run
Dienstag, 01.04.2025
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:
400m. Run
40 Burpee Over Bar
400m. Run
40 Butterfly Sit-Ups
400m. Run
40 Front Squats
Mittwoch, 02.04.2025
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)
Hyrox
Rep/Interval Scheme: 2:30 Work/ 45s Rest, 10 Rounds (2 Circuits)
- 400m. Run (AFAP!)+Max Wall-Balls (6/9kg)
- Couplet: 1 Lane Sled Pull (30kg) + 1 Lane Burpee Broad Jumps
- :30 sec. Ski Sprint, :15 sec. Rest, Repeat
- Couplet: 8 alt. Devil Presses (15/22,5kg) + 8/8 DB-Push Press (15/22,5kg)
- :30 sec. Row Sprint, :15 sec. Rest, Repeat
Donnerstag, 03.04.2025
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
AMRAPx15
3-6-9-12-..
alt. DB-Devil Presses (15/22,5kg)
Butterfly Sit-Ups
alt. OH-Reverse Lunges (15/22,5kg)
cal. Ski
Rest 3 min.
AMRAPx15
3-6-9-12-..
T2B/Knee Over Hip
Wall-Balls (6/9kg)
Hand Release Push-Ups
cal. Bike
Freitag, 04.04.2025
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
Hyrox
Rep/Interval Scheme: 4 min Work/ 1 min Rest, 8 Rounds
- 150m. Ski Sprint, :20 sec. Rest, Repeat
- Couplet: 2 Lanes Walking Lunges (10/20kg) + 2 Lanes Burpee Broad Jumps
- Couplet: 150m. Row + :30 sec. Farmers Hold (2x20/2x32kg)
- Couplet: 20 DB-Deadlifts + 20 DB-Floor Presses (2x15/2x22,5kg)
Samstag, 05.04.2025
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 / 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
Sonntag, 06.04.2025
Crossfit
3 rounds for time:
24/30-cal bike
15 hang power cleans (47/70 kg)
Long Distance
AMRAPx60
Teams of 2 YGIG
Ladder - 10 Rounds plus 2 reps every Round
2 Pull-Ups
2 Toes-To-Bars
2 Wall Balls (6/9kg)
2 cal Bike
800m run/row
Ladder - 10 Rounds plus 2 reps every Round
2 alt. Plank DB Pull Over (15/22,5kg)
2 alt. DB Devil Presses (15/22,5kg)
2 Weighted Box Step Ups (15/22,5kg)
2 cal Ski
800m run/row
Hyrox Performance
Running:
Intervals
WOD:
compromised running