Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
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
Montag, 07.04.2025
CrossFit
21-18-15-12-9 reps for time of:
Knees-to-elbows
Front squats (34/52 kg)
Post-workout
Accumulate:
2:00 ring support hold
Cardio
AMRAPx35
1000m. Row
30 Plate Floor Presses (10/15kg)
5 Lanes Burpee Broad Jumps
30 Wall-Balls (6/9kg)
1000m. Ski
30 Butterfly Sit-Ups (6/9kg)
5 Lanes OH-Walking Lunges (10/15kg)
30 Plate Ground to OH (10/15kg)
Dienstag, 08.04.2025
Crossfit
Heavy-Day:
For load:
Deadlift
5-5-5-5-5
Post-work:
EMOMx12
Min1: 40 sec. Max Push-Ups
Min2: 40 sec. Max Burpees
Min3: 40 sec. Max cal. Row
Cardio
AMRAPx20
30 cal. Bike
30 Hang Power Cleans (30/40kg)
30 Air Squats
30 cal. Ski
30 Bent Over Row (30/40kg)
30 Shoulder Taps
Finisher:
EMOMx10
:30 Work / :30 Rest
Max Burpee Box Jump Overs (20'/24')
Mittwoch, 09.04.2025
Crossfit
AMRAP 12:
100-m single-DB suitcase carry (22.5/32.5 kg)
7 single-DB push jerks, right arm
7 single-DB push jerks, left arm
Post-workout
Accumulate:
2:00 side plank, right
2:00 side plank, left
Cardio
AMRAPx32
2 Wall-Walks
400m. Run/Row/Ski
30 Hollow Rocks
30 alt. DB-Snatches (15/22,5kg)
2 Wall-Walks
400m. Run/Row/Ski
30 Bicycle Crunches
30 DB-Seated Strict Press (2x10/2x12,5)
Donnerstag, 10.04.2025
Crossfit
Pre-workout
EMOM 5:
:20 double-under practice
For time:
30 box jumps (61/76 cm)
1,600-m run/row
10 rope climbs (4.6/4.6 m)
Cardio
1:30 Work / :30 Rest / 3 Rounds
- Couplet: 10 alt. KB-Front Rack Lunges + 10 Goblet Squats (16/24kg)
- 200m. Run (AFAP!)+ Max Wall-Sit
- Couplet: 10 V-Ups + 5 T2B
- 500m. Bike+ Max Plank-Hold
- Couplet: 10 alt. KB-Hang Cleans+10 KB-Shoulder to OH (16/24kg)
Freitag, 11.04.2025
Crossfit
Pre-workout
3-4 sets:
2 power snatches
For calories:
30:00 bike, row, or ski
– Perform 2 power snatches every 20 calories.
Cardio
On a 35 min. Clock
Teams of 2
20 Rounds:
5 T2B
5 Push-Ups
5 Burpees to Target
-Switch Partner After a Full Round.
AMRAP in remaining time YGIG:
80 cal. Ski
5 sync. Air Squats
80 Shoulder to OH (30/40kg)
5 sync. Air Squats
80 cal. Bike
5 sync. Air Squats
80 Front Squats (30/40kg)
5 sync. Air Squats
Weightlifting
Skill: Snatch
Workout: EMOMx15 - 2 Snatches // 2 Power Snatches + OHS
Samstag, 12.04.2025
Crossfit
5 Rounds for time with a Partner:
10 Muscle-Ups
20 Pull-Ups
30 Burpee Box Jump Overs (20'/24')
40 Handstand Push-Ups
50 cal. Ski
TC: 32 min.
Cardio
AMRAPx10
200m. Farmers Carry (2x16/2x24kg)
10 KB-Deadlifts (2x16/2x24kg)
10 cal. Row
Rest 2 min.
AMRAPx10
200m. Sandbag Carry (bearhug)(30/45kg)
10 Sandbag Over Shoulder (30/45kg)
10 Burpees Over Sandbag
Rest 2 min.
AMRAPx10
200m. Run
10 Devil Presses (15/22,5kg)
10 cal. Ski
Sonntag, 13.04.2025
Crossfit
20 rounds for time:
3 pull-ups
6 push-ups
9 air squats
Post-workout
8 sets:
:10 L-sit holds
:20 rest
Long Distance
AMRAPx60
Teams of 2 YGIG
Ladder - 10 Rounds plus 2 reps every Round
2 alt. Lunges
2 Toes-To-Bars
2 Wall Balls (6/9kg)
2 cal Bike
800m ski/row
Ladder - 10 Rounds plus 2 reps every Round
2 alt. Plank DB Pull Over (15/22,5kg)
2 alt. DB-Snatches (15/22,5kg)
2 Burpee Box Jump Overs (20'/24')
2 cal Ski
800m ski/row
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
Montag, 07.04.2025
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.
Hyrox
AMRAPx18
400m. Run
40 Wall-Balls (6/9kg)
4 Lanes Burpee Broad Jumps
2 Lanes Sled Push (50kg)
Rest 2 min.
AMRAPx18
With a Partner:
P1: Couplet 2 Lanes OH-Walking Lunges + 15 DB-Bent Over Row (2x10/2x15kg)
P2: Max m. Row
Dienstag, 08.04.2025
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
- 6 Burpee Box Jump Overs (20'/24')+ Max sec. Plank Hold
- Max cal. Standing Bike
- Couplet: 5 DB Push-Press + 10 DB-Deadlifts (2x15/2x22,5kg)
Mittwoch, 09.04.2025
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)
Hyrox
Rep/Interval Scheme: 2:30 Work/ 30s Rest, 3 Rounds
- 15/15 Renegade Rows (15/22,5kg) + Max m. Ski
- 15 Wall-Balls, :15 Rest, Repeat (6/9kg)
- 5 Lanes Burpee Broad Jumps+ Max m. Row
- Couplet: 10 Sandbag Goodmornings+10 alt. Lunges (10/20kg)
Donnerstag, 10.04.2025
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 Goblet Lunges (15/22,5kg)
Rest 3 min.
AMRAPx15
Max cal. Ski
Every 2 min. with start on 00:00 Perform:
10 Mountain Climbers
8 Tuck-Ups
6 Box Jumps (20'/24')
Freitag, 11.04.2025
Crossfit
AMRAP 25:
1,000-m run
10 muscle-ups
10 wall walks
20 DB snatches, right (15/22.5 kg)
20 DB snatches, left
Hyrox
Format: 8 Rounds (40 mins total). Rotate Zones Every 5 Minutes. Two Full Circuits.
- 1000m. Run (Rest remaining time)
- 40 KB-Deadlifts (2x16/2x24kg) + 500m. Row (Rest Remaining time)
- 1000m. Ski (Rest Remaining time)
- 40 DB-Push Press (2x15/2x22,5kg) + 20 Burpees (Rest remaining time)
Samstag, 12.04.2025
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
AMRAPx10
2 Wall-Walks
10 V-Ups
20 cal. Bike
Rest 2 min.
AMRAPx10
200m. Run
10 Goblet Squats (15/22,5kg)
20 alt. DB-Snatches (15/22,5kg)
Rest 2 min.
AMRAPx10
200m. Ski
10 Push-Ups
20 Jumping Air Squats
Sonntag, 13.04.2025
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:
2000m. Ski
200 Burpee Box Jump Overs (20'/24')
2000m. Row
AMRAP in remaining time:
10 Lanes Sled Push (50kg)
60 Push-Ups
60 Wall-Balls (6/9kg)
60 alt. Single Leg V-Ups
800m. Farmers Carry (2x16/2x24kg)(or DB)
60 KB-Deadlifts (2x16/2x24kg)
60 Butterfly Sit-Ups (6/9kg)
60 KB-Swings (16/24kg)
100 cal. Bike
Hyrox Performance
Running: Intervals
Erg Work
WOD:
Compromised running