21.04 bis 27.04.2025

Programming KW17 2025

Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.

Sonntag, 20.04.2025

Crossfit

OPEN 15.4
AMRAP 8:
3 handstand push-ups
3 cleans (56/84 kg)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
– Add 3 reps to the handstand push-ups each round and 3 reps to the cleans every 3 rounds.

Long Distance

On a 60 min. Clock
With a Partner

20 Rounds of DT:
12 Deadlifts (30/40kg)
9 Hang Power Cleans
6 Shoulder to OH
-Switch partner after a full round.

AMRAP in remaining time YGIG:
4000m. Bike
80 Plate Ground to OH (10/15kg)
80 Air Squats
800m. Plate OH-Carry (10/15kg)
80 Burpees to Plate
80 Front Squats (30/40kg)
2000m. Ski

Montag, 21.04.2025

CrossFit

Teams of 2 YGIG

On a 10 min Clock:
70 Shoulder to OH (25/35kg)
60 Box Jumps (20'/24')
50 T2B
-->Into Max Burpees

Rest 2 min.

On a 10 min. Clock:
60 Thrusters (35/45kg)
50 Box Jump Overs (20'/24')
40 Pull-Ups
--> Into Max Double Unders

Rest 2 min.

On a 10 min. Clock:
50 Deadlifts (55/65kg)
40 Burpee Box Jump Overs (20'/24')
30 Bar Muscle-Ups/C2B
--> Into Max m. Bike.

Cardio

AMRAPx35
Teams of 2 YGIG
80 Partner Wall-Balls (6/9kg)
80 Weighted Sit-Ups (6/9kg)
10 Wall-Walks
40 cal. Ski
80 Box Jump Overs (20'/24')
80 Burpee Over Partner
10 Sync. T2B/Knee Over Hip
40 cal. Bike

Dienstag, 22.04.2025

Crossfit

2 rounds for time:
50 double-unders
40 AbMat sit-ups
30 chest-to-bar pull-ups

Post-workout
EMOM 10:
Min. 1 | 10 GHD back extensions
Min. 2 | :20 side plank hold/side

Cardio

EMOMx10
8/10 cal. Row Sprint + 5 Box Jumps (20'/24')

Rest 2 min.

EMOMx10
8/10 cal. Ski Sprint + 5 Pull-Ups

Rest 2 min.

EMOMx10
8/10 cal. Bike Sprint + 5 DB Thrusters (2x15/2x22,5kg)

Mittwoch, 23.04.2025

Crossfit

Heavy Day
7 sets for load:
1 clean pull
1 clean
1 hang clean

Cardio

AMRAPx15
2-4-6-8-..
DB-Floor Presses (2x12,5/2x17,5kg)
cal. Row
Double DB-Snatches (2x12,5/2,17,5kg)
Side Plank Hip Touches

Rest 3 min.

AMRAPx15
2-4-6-8-..
KB-Cleans (16/24kg)
cal. Bike
Lanes Front Rack Carry (2x16/2x24kg)
Tuck-Ups

Donnerstag, 24.04.2025

Crossfit

3 rounds for reps:
1:00 wall-ball shots (6/9 kg) (2.7/3 m)
1:00 sumo deadlift high pulls (25/34 kg)
1:00 box jumps (51/51 cm)
1:00 push presses (25/34 kg)
1:00 row for calories
– Rest 1:00 between rounds.

Cardio

AMRAPx30
1000m. Ski
30 Air Squats
30 Push-Ups
30 Burpee Box Jump Overs (20'/24')
1000m. Row
30 alt. OH-Lunges (10/15kg)
30 Plate Ground to OH (10/15kg)
30 Plate Halo

Freitag, 25.04.2025

Crossfit

AMRAP 12:
10 ring dips
:20 L-sit hold
10 DB box step-overs (51/51 cm) (15/22.5 kg)
:20 hang from the pull-up bar
– Use two dumbbells.

Post-workout
4 sets:
Bottom-up KB carry, right (15.2 m)
Bottom-up KB carry, left (15.2 m)

Cardio

EMOMx35
40 sec Work for max reps / 20 sec. Rest.
Min1: Hang Power Cleans (30/40kg)
Min2: cal. Bike/Ski
Min3: Thrusters (30/40kg)
Min4: Burpees Over bar
Min5: Rest

Weightlifting

Skill: Split Jerk

Workout: EMOMx15 - 1 Clean + 2 Jerks

Samstag, 26.04.2025

Crossfit

Pre-workout
5 sets:
1 power snatch
1 overhead squat
1 squat snatch

AMRAP 20 with a partner:
200-meter run
10-cal bike, row, or ski
5 power snatches (47/70 kg)
5 overhead squats
– Perform in “I go, you go” rounds. Partner one performs an entire round, and then partner two does an entire round. Continue in this fashion until the workout is over.

Cardio

AMRAPx15
Max cal. Ski
Every 2 min. with start on 00:00 Peform:
12 Mountain Climbers
10 alt. DB-Snatches (15/22,5kg)
8 Jumping Lunges

Rest 3 min.

AMRAPx15
Max cal. Row
Every 2 min. with start on 00:00 Perform:
12 Shoulder Taps
10 Medball Thrusters (6/9kg)
8 Box Jump Overs (20'/24')

Sonntag, 27.04.2025

Crossfit

Every 5:00 for 5 rounds:
200-meter run
20 KB-Swings (16/24kg)
10 Goblet Squats
5 Burpees

Post workout
8 sets:
:20 air squats
:10 rest

Long Distance

Teams of 2 YGIG

AMRAPx28
3000m. Bike
50 Butterfly Sit-Ups
40 alt. DB-Cleans (15/22,5kg)
30 alt. DB-Devil Presses (15/22,5kg)
20 Push-Ups
10 Rope Climbs

Rest 3 min.

AMRAPx28
2000m. Ski
50 Wall-Balls (6/9kg)
40 alt. OH-Lunges (6/9kg)
30 Pull-Ups
20 Tuck-Ups
10 Wall-Walks

Sonntag, 20.04.2025

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

AMRAPx28
Teams of 2 YGIG
2 DB-Deadlifts (2x15/2x22,5kg)
2 Hand Release Push-Ups
2 Lateral Burpees Over DB
2 DB-Thrusters (15/22,5kg)
-After every round Perform 300m. Ski
– After every round add 2 reps to each movement.

Rest 4 min.

AMRAPx28
Teams of 2 YGIG
2 alt. Lunges
2 Pull-Ups
2 Box Jumps (20'/24')
2 Butterfly Sit-Ups
-After every round perform 500m. Bike
– After every round add 2 reps to each movement.

Hyrox Performance

Running:
compromised running

WOD:
1min ON / 1min OFF

Montag, 21.04.2025

CrossFit

On a 35 min. Clock.
With a Partner

20 Rounds:
6 Deadlifts (50/60kg)
4 Power Cleans
2 Front Squats
-Switch Partner After a full Round.

AMRAP in remaining time:
50 cal. Bike
50 Pull-Ups
5 Wall-walks
50 cal. Ski
50 Push-Ups
5 Wall-Walks

Cardio

AMRAPx35
Teams of 2 YGIG

40 Mountain Climbers
40 Burpee Box Jump Overs (20'/24')
40 Medball Sit-Ups Over Box (6/9kg)
10 Lanes Sled Push (50kg)
1000m. Ski
40 Shoulder Taps
40 Medball Squat Cleans (6/9kg)
400m. Medball Run
10 Wall-Walks
1000m. Row

Dienstag, 22.04.2025

Crossfit

Heavy Day
For load:
3-3-3-3-3-3-3
Back squat

Post-workout:
Every 3:00 for 4 sets:
10 jumping air squats
10 walking lunges
10 dumbbell front squats (35/50 lb)
– Use two dumbbells.

Cardio

AMRAPx15
3-6-9-12-..
Wall-Balls (6/9kg)
cal. Row
Burpee Broad Jumps
-After each round perform: 200m. Run

Rest 3 min.

AMRAPx15
3-6-9-12-..
Lanes Walking Lunges
cal. Ski
Hand Release Push-Ups.
-After each round perform: 100m. Farmers carry (2x16/2x24kg)

Mittwoch, 23.04.2025

Crossfit

"ANDI"
For time:
100 hang power snatches (20/29 kg)
100 push presses
100 sumo deadlift high pulls
100 front squats

Hyrox

Rep/Interval Scheme: 2 min Work/ 40s Rest, 15 Rounds (3 Circuits)

15 Push-Ups + 10 Burpees + Max m. Ski
Max m. Mixed Load Walking Lunges (2x10/2x15kg)
15 Sandbag Goodmornings + 10 Sandbag Squats + Max m. Row
40 KB-Deadlifts (2x16/2x24kg) + Max m. Farmers Carry
200m. Run + Max sec. Wall-Sit

Donnerstag, 24.04.2025

Crossfit

5 rounds for time:
15 toes-to-bars
20 box jumps (51/61 cm)
– Step down from the box.

Post-workout
4 x 4:00 rounds:
400-meter row

Cardio

AMRAPx10
50 Double Unders / 100 Single Unders
25 KB-Swings (16/24kg)
25 KB-Shoulder to OH (16/24kg)

Rest 2 min.

AMRAPx10
25 cal. Ski
25 alt. DB-Snatches (15/22,5kg)
25 alt. Plank DB Pull Over

Rest 2 min.

AMRAPx10
5 Pull-Ups
10 Push-Ups
15 Air Squats

Freitag, 25.04.2025

Crossfit

Pre-workout
3-5 sets:
5 deadlifts

5 x 2:00 rounds:
10 deadlifts (56/84 kg)
Max shuttle runs
– 1 shuttle run is 25 ft out and back.
– Rest 1:00 between rounds.

Hyrox

Rep/Interval Scheme: 18 min Work/ 2 min Rest, 2 Rounds

P1: 20 cal. Ski + 20 cal. Row
P2: AMRAP: 20 Wall-Balls (6/9kg) + 10 Push-Ups
P1: 600m. Run
P2: AMRAP: 2 Lanes Burpee Broad Jumps + 2 Lanes Walking lunges (20/30kg)

Samstag, 26.04.2025

Crossfit

AMRAPx25
With a Partner
3 Bar Muscle Ups
6 Handstand Push-ups
9 Hang Power Snatches (35/45kg)
-Switch Partner after a full round.
-Resting athlete max cal. Bike

Cardio

AMRAPx32
200m. Run/Row/Ski
25 Box Jumps (20'/24')
25 Plate Ground to OH (10/15kg)
1 min. Wall-Sit w. Plate
200m. Run
25 Russian Twist w. Plate
25 Air Squats
1 min. Plank hold w. Plate
200m. Run
25 Burpees to plate
25 Push-Ups
1 min. OH-Hold with Plate

Sonntag, 27.04.2025

Crossfit