Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 29.04.2024
CrossFit
Pre-workout:
EMOM 9:
3 single-arm DB overhead squats, left arm
3 single-arm DB overhead squats, right arm
– Use workout weight or lighter load.
EMOM 12:
Odd min | 2 legless rope climbs
Even min | Max-reps devils presses (10/15kg)
Dienstag, 30.04.2024
CrossFit
For time:
800-m run (Row/Bike/Ski)
36 dumbbell front rack lunges (15/22,5kg)
600-m run
24 dumbbell front rack lunges
400-m run
12 dumbbell front rack lunges
200-m run
– Use two DBs.
Post-Workout:
5 sets:
:30 max-reps strict handstand push-ups / Push-Ups
1:00 rest
Cardio
AMRAP16
Max. Cal. Row
-Every 2:00, perform 1 Round of Cindy, start with Cindy
5 Pull-Ups
10 Push Ups
15 Air Squats
-3 min Break
AMRAP16
15/20 Cal. Bike
30 Double Unders / 60 SU
10 Burpee Box Jumps (20’/24’)
30 Crossed Mountain Climbers
Technik-Class
Skill:
Bar-Muscle-Up
4 Rounds for Time
3 Bar Muscle Ups
6 DBL DB Push Press
9 Burpees over DB
Mittwoch, 01.05.2024
Team of 2 / YGIG / TC: 40 min
How far you can go?
100 Russian Twists (L+R=1 Rep)
100 Russian KB Swings (16/24kg)
100 Air Squats
1000m Row
75 Reverse Lunges with Slam Ball (Goblet Hold)
75 Push-Ups
75 V-Ups / Tuck-Ups / Sit-Ups
750m Ski
50 Slam Balls
500m Single KB Farmers Carry (16/24kg) (Run together)
50 Wall Balls (6/9kg)
50 Cal. Bike
If you finish before TC. Go for max. Plank Hold in remaining Time
Donnerstag, 02.05.2024
CrossFit
Pre-workout:
10:00-15:00 of guided skin the cat practice
5 rounds:
:30 row
:30 push-ups
Rest 2:00
– Score is total calories and push-up reps.
Cardio
Team of 2 / YGIG / AMRAP30
22 Pull-Ups
60 Double Unders (120 SU)
22 Thrusters (25/35kg)
600m Run (Bike) (together)
22 Bar Facing Burpees
60 Double Unders (120 SU)
22 Toes-To-Bar
600m Run (Bike) (together)
Functional Bodybuilding
4 Supersets: 8-12 Deadlifts + 8-12 Strict Pull-Ups (Every 3 min)
(Mod. Load)
3 Sets: 20 Weighted Box Step Ups (Every 3 min)
(Build to a Heavy Set)
4 Sets: 8-12 Strict Ring Dips (Every 2 min)
Freitag, 03.05.2024
CrossFit
Skill:
Bar Muscle Up
6 rounds for time:
9 hang squat cleans (47/70 kg)
6 bar muscle-ups
Weightlifting Beginner
Skill: Power Clean + Hang Power Clean // RDLs
WOD1: Power Clean + Hang Power Clean - EMOMx8 - 1+1@moderate
WOD2: RDLs - E2MOMx3 - 6@Heavy
Weightlifting Fortgeschrittene
Snatch Balance - E1.5MOMx4 - 2@moderate
Flat Footed Clean Pull + Hovering Clean + Clean - E1.5MOMx4 - 1+1+1@75-85%
Tempo Jerks - E1.5MOMx4 - 2@70-80%
Paused Front Squat - E2MOMx3 - 3@AHAP /w 2sec Pause @bottom
Tuck Ups – 3x 12/12
PullUps – 3x 3-10
Weightlifting Hausaufgaben
Snatch Push Press + OHS - 3+3@mod. load
Flat Footed Snatch Pull /w 3sec Pause AT KNEE CAP + Hovering Snatch - 2(1+1)@65-70%
Power Clean - 4x2@moderate
Push Press - Find Heavy 3, drop 10% and do 1(!) set for max reps!
Back Squat - 5x5@80-85% of 3RM (last cycle)
Overhead Press – 3x10
Russian Twists – 3x25/25
Samstag, 04.05.2024
Team-Wod
AMRAP 30 with a partner:
24 Russian KB swings (24/32 kg)
12 handstand push-ups
200-m farmers carry
– Share work load as desired.
– Use two KBs for the farmers carry; go out together and trade as needed.
Sonntag, 05.05.2024
CrossFit
HEAVY-DAY
EMOM 20:
1 power snatch
1 hang power snatch
– Build in load, prioritizing mechanics.
Cardio
EMOM9 (40sec ON / 20 sec OFF)
Min 1: Bike
Min 2: alt. DB Renegade Rows (15/22,5kg)
Min 3: alt. DB Deadlifts (15/22,5kg)
-Break 2 min
EMOM9 (40sec ON / 20 sec OFF)
Min 1: Shuttle Runs
Min 2: Burpee Broad Jumps
Min 3: Air Squats
-Break 2 min
EMOM9 (40sec ON / 20 sec OFF)
Min 1: Ski
Min 2: Sit-Ups
Min 3: Shoulder Taps
Montag, 29.04.2024
Cardio
AMRAPx30
3 Rounds:
10 Burpee Box Jump-Overs (20'/24')
20 cal. Ski
30 Double-Unders/60 Single Unders
Rest 1 min.
3 Rounds:
10 alt. OH Reverse Lunges (15/22,5kg)
20 cal. Bike
30 Shoulder Taps
Rest 1 min.
CrossFit
„Barbara“
5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
– Rest 3:00 between rounds.
Dienstag, 30.04.2024
Hyrox
On a 35min. Cock
Buy in: 1000m. Run/Row
AMRAP in remaining time:
4 Lanes Burpee Broad Jumps
40 Wall Balls (6/9kg)
200m. Farmers Carry (2x16/2x24kg)
40 alt. Lunges (10/20kg)
4 Lanes Empty Sled Push
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
6 clean and jerks (56/84 kg)
Mittwoch, 01.05.2024
AMRAPx40
Teams of 2 YGIG
2000m. Bike
10 Wall-Walks
40 Medball Tennis (6/9kg)
1000m. Ski
20 T2B/Knee Over Hip
40 DB-Thrusters (15/22,5kg)
1000m. Row
Donnerstag, 02.05.2024
Cardio
EMOMx36
Min1: 15-20 KB-Swings (16/24kg)
Min2: 45 sec. Shuttle Runs
Min3: 45 sec. KB OH-carry (16/24kg)
Min4: 8-10 Burpees over KB
Min5: Max m. Ski/Row
Min6: Rest
CrossFit
3 rounds for time:
25 knees-to-elbows
1,200/1,500-m C2 Bike
Weightlifting
Skill:
Jerk Variations
EMOMx8
1 Hang Power Clean+2 Push Jerk+1 Split Jerk
-Start light and increase weight. (Technique!)
EMOMx5
3 Paused Push/Split Jerk (from your heaviset rep from above)
Every 3minx4
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
-Increase weight every round.
Freitag, 03.05.2024
Hyrox
EMOMx12
Min1: 45 sec. KB-Hold(2x24/2x32kg)
Min2: 45 sec. Wall-Sit with plate (15/20kg)
Rest 3 min.
AMRAPx18
4 Lanes Walking Lunges (10/20kg)
20 Butterfly Sit-Ups
200m. Run
2 Lanes Empty Sled Pull
500m. Ski/Row
CrossFit
For load:
10-10-10-10-10
Back squat
Post-work:
3 Rounds:
12 Deadlifts (Heavy!)
12/12 Bulgarian Split Squats (15/20kg)
12 Goodmornings (15/20kg)
Rest 2 min. Between Rounds.
Samstag, 04.05.2024
Cardio
AMRAPx14
2-4-6-8-...
Up & Down Plank
alt. DB-Snatches (15/22,5kg)
cal. Row
Renegade Rows (15/22,5kg)
Rest 3 min.
AMRAPx14
2-4-6-8-..
Russian Twist with plate (10/15kg)
Plate Ground to OH (10/15kg)
cal. Bike
Burpees to plate
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
Teens
1500/2000 m Bike
Skill:
T2B / Leg Raises
WOD 1:
3 Rd for Time
300 m Row
10 Goblet Squats (5/10 kg)
2 Wallwalks
WOD 2:
3 Rd for Time
200 m Run oder Ski
10 Wallballs (2/4 kg)
5 Boxjumps
Sonntag, 05.05.2024
Long Distance
On a 60min. Clock
With a partner
20 Rounds:
5 Pull-Ups/Jumping Pull-Ups
10 Push-Ups
15 Air Squats
-Switch Partner After a full round.
20 Rounds:
5 Box Jump Over (20'/24')
10 alt. Lunges
15 Mountain Climbers
-Switch Partner after a full round.
AMRAP in remaining time YGIG:
3000m. Standing Bike
40 Weighted Box Step-Ups (20'/24')(15/22,5kg)
1000m. Run
40 DB-Devil Presses (15/22,5kg)
CrossFit
4 rounds with a partner for time:
30 synchronized 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.