Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Sonntag, 11.05.2025
Crossfit
Pre-workout
EMOM 10:
1 Snatch Pull
1 Hang Power Snatch
1 Squat Snatch
5 rounds for calories:
2:00 air bike
2:00 rest
Long Distance
On a 60 min. Clock
With a Partner YGIG
Buy in:
3000m. Bike
2000m. Row
1000m. Ski
AMRAP in remainig time:
20 Rounds:
1 Wall-Walk
3 Diamond Push-Ups
5 Pull-Ups
-Switch Partner After a Full Round.
25 Sync. Burpees
20 Rounds:
1 Devil Press (15/22,5kg)
3 Shoulder Taps (left+right 1 rep)
5 alt. DB-Cleans (15/22,5kg)
-Switch Partner After a Full Round.
25 Sync. Burpees
Montag, 12.05.2025
CrossFit
7 rounds for time:
2 rope climbs (4.6/4.6 m)
20 walking lunges
20 hollow rocks
Post-workout
Accumulate:
25-75 KB side bends/side
– Use a light load.
Cardio
AMRAPx10
50 Double Unders / 100 Single Unders
25 alt. Single Leg V-ups
15 Jumping Air Squats
Rest 2 min.
AMRAPx10
15 cal. Row
25 Hollow Rocks
15 Slam Balls
Rest 2 min.
AMRAPx10
200m. OH-Carry (10/15kg)
25 Plate Ground to OH
15 Burpees to plate
Dienstag, 13.05.2025
Crossfit
Pre-workout
On a 10:00 clock:
1 power clean
1 hang power clean
– Build to a heavy set.
8 rounds for time:
5 box jumps (61/76 cm)
3 power cleans (56/84 kg)
Cardio
AMRAPx32
200m. Run
40 Box Jump Overs (20'/24')
40 Push-Ups
200m. Run
40 Butterfly Sit-Ups
400m. Row
200m. Run
40 Wall-Balls (6/9kg)
40 alt. OH-Reverse Lunges (6/9kg)
Mittwoch, 14.05.2025
Crossfit
AMRAPx15:
3 thrusters (50/75 kg)
3 ring muscle-ups
3 lateral burpees over the bar
Cardio
Every 3minx8
10 Deadlifts (50/60kg)
5 Burpees Over Bar
200m. Run
into: Max cal. Row / Ski
Rest 1 min. Between Rounds.
Donnerstag, 15.05.2025
Crossfit
5 rounds, each for time:
450/500-m row
20 push-ups
– Rest as needed between efforts
Post-workout
Accumulate:
30-50 GHD hip extensions
Cardio
AMRAPx35
With a Partner
20 Rounds:
5 T2B
3 Burpees to target
1 Wall-Walk
-Switch Partner After a full round.
AMRAP in remaining time:
60 Double Unders
60 alt. DB-Snatches (15/22,5kg)
60 cal. Ski
60 Goblet Squats (15/22,5kg)
60 Double Unders
60 cal. Bike
Freitag, 16.05.2025
Crossfit
Pre-workout
EMOM 5:
5 hang power snatches
– Practice cycling at a light load.
10 rounds for time:
3 hang power snatches (43/61 kg)
30 running step single-unders
Cardio
AMRAPx33
50 cal. Ski
8 Rounds:
5 Pull-Ups
5 Box Jump Over (20'/24')
5 Push-Ups
Rest 1min.
50 cal. Bike
8 Rounds:
5 Front Squats (30/40kg)
5 Lateral Jumps Over Bar
5 Deadlifts
Rest 1min.
Weightlifting
Skill: Hang Snatch
WOD: E1.25MOMx8 - 2 Hang Snatches
Acc.: 3x5/5 unconventional Deadlifts
Samstag, 17.05.2025
Crossfit
AMRAPx30
With a partner
800m. Run/Row (Together)
70 Butterfly Sit-Ups
60 Air Squats
50 Devil Presses (2x15/2x.22,5kg)
40 OH-Lunges (15/22,5kg)
30 Handstand Push-Ups
20 C2B / Pull-Ups
10 Muscle-Ups
Cardio
AMRAPx15
2-4-6-8-..
KB-Swings (16/24kg)
alt. KB-Gorilla Rows
cal. Row
-After each round perform 100m. Suitcase Carry (16/24kg)
Rest 3 min.
AMRAPx15
2-4-6-8..
T2B
V-Ups
cal. Ski
-After each round perform 100m. Sandbag Carry (bearhug) (30/45kg)
Sonntag, 18.05.2025
Crossfit
3 rounds for time:
800-m run/row
20 pull-ups
60 air squats
Long Distance
On a 60min. Clock
With a partner
200 cal. Bike
20 Rounds:
12 Deadlifts (30/40kg)
9 Hang Power Cleans
6 Shoulder to OH
-Switch partner after a full round.
200 cal. Ski
20 Rounds:
12 alt. DB-Snatches (15/22,5kg)
9 Goblet Squats
6 DB-Push Press
-Switch partner after a full round.
Sonntag, 11.05.2025
Crossfit
Every 3:00 for 10 sets:
250-m row
– Rest the remainder of each interval.
Post workout
Accumulate:
50 barbell goodmornings
Long Distance
AMRAPx60
With a Partner
20 Rounds:
5 Pull-Ups
10 Push-Ups
15 Air Squats
-Switch Partner After a Full Round.
1000m. Ski
1000m. Row
20 Rounds:
5 Box Jump Overs (20'/24')
10 KB-Swings (16/24kg)
15 Jumping Lunges
-Switch Partner After a Full Round.
800m. Suitcase Carry (16/24kg)
2000m. Bike
Hyrox Performance
Berlin is calling - full simulation
Montag, 12.05.2025
CrossFit
For time:
20/25-16/20-12/15-8/10-4/5
Calorie row
20-16-12-8-4
Toes-to-bars
Post-workout
4 sets:
Front-rack carry (30.5 m)
– Rest 1:00 between sets.
Hyrox
On a 35min. Clock
Buy in:
1000m. Row
1 min. Rest
1000m. Ski
1 min. Rest
1000m. Run
Rest 1 min.
AMRAP in remaining time:
25 Wall-Balls (6/9kg)
25 Jumping Lunges
2 Lanes Sled Push (75kg)
25 Butterfly Sit-Ups
2 Lanes Burpee Broad Jumps
Dienstag, 13.05.2025
Crossfit
2 rounds for time:
200-m run
15 back squats (43/61 kg)
200-m run
12 front squats (43/61 kg)
200-m run
9 overhead squats (43/61 kg)
Cardio
AMRAPx15
2-4-6-8-..
alt. Gorilla Rows (16/24kg)
cal. Row
Push-Ups
KB-Squat Swings (16/24kg)
Rest 3 min.
AMRAPx15
2-4-6-8-..
DB-Push Press (2x10/2x15kg)
cal. Ski
alt. Single Leg V-Ups
DB-Thrusters (2x10/2x15kg)
Mittwoch, 14.05.2025
Crossfit
Every 5:00 for 7 sets:
3 push presses
2 push jerks
1 split jerk
– Build in load each set.
Hyrox
EMOMx35
Min1: 45 sec. max m. Walking Lunges (10/20kg)
Min2: 45 sec. max m. Ski / Row
Min3: 10-12 Burpee Broad Jumps
Min4: 200m. Run (AFAP!)
Min5: Rest
Donnerstag, 15.05.2025
Crossfit
Cindy
As many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 air squats
Cardio
AMRAPx30
25 Deadlifts (30/40kg)
5 Burpees Over Bar
200m. Run/Row
25 Hang Power Cleans (30/40kg)
5 Burpees Over Bar
200m. Run/Row
25 Front Squats (30/40kg)
5 Burpees Over Bar
200m. Run/Row
Freitag, 16.05.2025
Crossfit
3 rounds for time:
21 bar-facing burpees
15 deadlifts (70/102 kg)
90 double-unders
Post workout
3 sets:
50 flutter kicks
25 AbMat sit-ups
Hyrox
AMRAPx40
1000m. Ski
800m. Run
2 Lanes Sled Pull (50kg)
50 Wall-Balls (6/9kg)
1000m. Row
800m. Run
200m. Farmers Carry (2x16/2x24kg)
5 Lanes Burpee Broad Jumps
Samstag, 17.05.2025
Crossfit
On a 30 min. Clock
With a Partner
12 Rounds of:
6 Handstand Push-Ups
6 Chest to bar Pull-Ups
-Switch partner after a full round.
AMRAP in remaining time:
400m. Run
40 Power Snatches (40/50kg)
40 ab-mat sit-ups
40 Power Cleans (40/50kg)
Cardio
AMRAPx10
50 Double Unders / 100 Single Unders
20 Burpee-Pull-Ups
10 V-Ups
Rest 2 min.
AMRAPx10
25 cal. Ski
20 Box Jump Over (20'/24')
10 Butterfly Sit-Ups
Rest 2 min.
AMRAPx10
200m. Run
20 KB-Deadlifts (2x16/2x24kg)
10 American KB-Swings (16/24kg)
Sonntag, 18.05.2025
Crossfit
Pre-workout
EMOM 10:
1 Snatch Pull
1 Hang Power Snatch
1 Squat Snatch
5 rounds for calories:
2:00 air bike
2:00 rest
Long Distance
AMRAPx60
With a Partner
200 cal. Ski
800m. Run (Together)
2-4-6-8-10
Burpee Box Jump Overs (20'/24')
Push-Ups
alt. DB-Snatches (15/22,5kg)
Jumping Air Squats
200 cal. Bike
800m. Run (Together)
2-4-6-8-10
Burpee Pull-Ups
Wall-Walks
Jumping Lunges
Shoulder Taps
Hyrox Performance
Strength Circle:
1min ON / :30 OFF
Endurance Circle:
Ergs & Wall Balls