Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 20.05.2024
Long Distance
2 Rounds of (Ladder: 2,4,6,8…etc.):
AMRAP7
Slam Balls
V-Ups
-1 min Break
AMRAP7
Cal. Row
Frontal Jumps over the Rower
-1 min Break
AMRAP7
Pull-Ups / Ring Rows
Alt. DB Snatches (15/22,5kg)
-1 min Break
AMRAP7
Cal. Ski
Burpee Box-Jumps (20’/24’)
Team WOD
Team of 2 / YGIG / TC: 35 min
30-20-10
Deadlifts (60/80kg)
Push-Ups
30-20-10
Wall-Balls (6/9kg)
Pull-Ups
30-20-10
Cal. Row
Overhead Plate Lunges (10/20kg)
30-20-10
KB Swings (16/24kg)
Front Squats (empty bar)
-If you finish before TC go for max. distance Run (Bike/Ski) together
Dienstag, 21.05.2024
CrossFit
HEAVY-DAY
EMOM 20:
Odd min | 5 front squats
Even min | 5 muscle-ups
Cardio
5 Rounds (40sec. ON / 20sec. OFF)
Alt. Single Leg V-Ups
Med Ball Squat Cleans (6/9kg)
Crossed Mountain Climbers
Burpees
Alt. Reverse Lunges
Alt. Shoulder Taps
Technik-Class
Skill:
Handstand-Hold
WOD:
3x AMRAP 3:
6 Lanes Double DB OH Walk
12 Double DB Push Jerk
Into Max. Time Handstand Hold
Mittwoch, 22.05.2024
CrossFit
Pre-workout:
On a 8:00 clock:
Build to a heavy 1-rep power snatch + overhead squat
10 rounds for time:
4 deadlifts (47/70 kg)
3 hang power snatches
2 overhead squats
Donnerstag, 23.05.2024
CrossFit
5 rounds for time:
8 handstand push-ups
8 alternating front rack lunges (34/52 kg)
8 push presses (34/52 kg)
400-m run (Row/Bike/Ski)
Cardio
Team of 2 / AMRAP30
Min: 0:00 - 10:00
P1: 250m Row
P2: Max. Box Jumps
Switch Partner after 250m Row
Min: 10:00 - 20:00
P1: 30 Air Squats
P2: Max. Wall Walks
Switch Partner after 30 Air Squats
Min: 20:00 - 30:00
P1: 50 Double Unders / 100 Single Unders
P2: Max. KB Swings (16/24kg)
Switch Partner after 50 Double Unders
Functional Bodybuilding
5x10 Front Squats (Every 3 min)
(Start Mod. and Build to a Heavy Set of 10)
4x10 Glute Bridge Double DB Chest Press (Every 2 min)
(Build to a Heavy Set of 10)
EMOM5: 10 Heavy American KB Swings
50 Strict Pull-Ups (TC: 10 min)
Freitag, 24.05.2024
CrossFit
For time with a partner:
60 synchronized AbMat sit-ups
80/120 calories
60 toes-to-bars
56/80 calories
60 synchronized strict knees-to-elbows
42/60 calories
– Use any machine for calories.
Weightlifting Beginner
Flat Footed Snatch Pull + Hang Snatch
Workout: FFSP + HS - EMOMx10 – 1+2@light/moderate
Weightlifting Fortgeschrittene
Snatch - EMOMx8 - 1@85-95%
Clean & Jerk Singles - EMOMx8 - 1@85-95%
Back Squat - E2.5MOMx3 - 3@98% of 3RM
Tuck Ups – 3x12/12
Curtsy Box Step Down /w DBs in each hand - 3x8/8
Weightlifting Hausaufgaben
Snatch Push Press + OHS – 3x (3+3)@mod. Load (2-3kg more!)
Flat Footed Snatch Pull /w 3sec Pause + Hovering Snatch – 4x 2(1+1)@71-76%
Flat Footed Clean Pull + Hovering Clean + Clean – 4x 1+1+1@81-91%
Back Squat 5x5 Back Squats @85-90% of 3RM
Overhead Press – 3x10
PullUps – 3x10
Samstag, 25.05.2024
Team-Wod
Team of 2 / YGIG / AMRAP30
5 Rounds of:
20 Wall Balls (6/9kg)
20 Alt. DB Snatches (15/22,5kg)
Switch Partner as needed
AMRAP in remaining Time:
2 Cluster (50/70kg)
4 Lat. Burpee over the Bar
6 Strict Pull-Ups
Switch Partner after a full Round
Sonntag, 26.05.2024
CrossFit
AMRAP 10:
2-4-6-8…
Box jump-overs (20’/24’)
30.5-m DB farmers carry (22,5/30kg)
– Use two DBs.
– Step down from the box.
Post-workout:
EMOM 6:
Min. 1 | Max time in a plank hold
Min. 2 | Max flutter kicks
Cardio
AMRAP15
10 Cal. Row
10 Single DB Thruster (10/15kg)
10 Shoulder Taps to Push-Up (2ST+1PU=1rep)
-3 min Break
AMRAP15
10 Cal. Bike
10 Side Lunges with Med-Ball (Front Rack)
10 Med-Ball Sit-Ups
Montag, 20.05.2024
Long Distance
On a 60min. Clock
With a partner
-Both team partners need to hold a band the whole wod.
-If one let loose-->10 sync. Burpees.
Buy in: 5000m. Bike
2000m. Row
1000m. Run
AMRAP in remaining time:
40 DB-Snatches (15/22,5kg)
40 Sync. Air Squats
40 Single Leg-T2B/Knee over hip
10 Lanes Burpee Broad Jumps
40 Sandbag over shoulder (30/45kg)
40 Sync. Lunges
400m. Sandbag Carry (30/45kg)
10 Wall-Walks
Team WOD
AMRAPx35
Teams of 2 YGIG
40 Deadlifts (30/40kg)
20 Sync. Burpees over bar
50 cal. Bike
40 Thrusters (30/40kg)
20 Pull-Ups
50 cal. Ski
40 Shoulder to OH (30/40kg)
20 Push-Ups
50 cal. Row
40 Front Squats (30/40kg)
20 Sync. Lunges
Dienstag, 21.05.2024
Hyrox
AMRAPx36
Teams of 2 YGIG
400m. Run (Together)
60 Partner Wall-Balls (6/9kg)
60 Butterfly Sit-Ups (6/9kg)
400m. Run
6 Lanes Sled Push (75kg)
6 Lanes Walking Lunges (10/20kg)
400m. Run
200m. Farmers Carry (2x16/2x24kg)
6 Lanes Burpee Broad Jumps
CrossFit
Pre-workout:
EMOM 6:
:15 jump rope skill practic
5 rounds for time:
20 box jump-overs (51/61 cm)
20 push-ups
20 pull-ups
Mittwoch, 22.05.2024
Long Distance Weekday
AMRAPx40
50 cal. Ski
20 Hand Release Push-Ups
20 DB-Devil Presses (15/22,5kg)
50 cal. Bike
20 OH-Reverse Lunges (15/22,5kg)
20 Goblet Squats (15/22,5kg)
50 cal. Row
20 Mountain Climbers
20 DB Bent over Row (15/22,5kg)
CrossFit
For load:
3-3-3-3-3-3-3
Power clean
Post-workout:
1:00 max-rep power cleans
– Use 75% of your heaviest set of the day.
Donnerstag, 23.05.2024
Cardio
Every 4minx6
20 alt. DB-Cleans (15/22,5kg)
15 Shoulder Taps
10 Burpee Box Jump Over (20'/24')
5 DB-Thrusters (15/22,5kg)
Max cal. Ski/Bike
-Rest 2min. Between Rounds.
CrossFit
For time:
50-40-30
Wall-ball shots (6/9 kg) (2.7/3 m)
5-4-3
Strict muscle-ups
Post-workout:
1 set:
30 V-ups
40 tuck-ups
50 hollow rocks
Weightlifting
Skill:
Clean/Jerks Variations
EMOMx10
2 Muscle Cleans+3 Behind the neck Split Jerk
-Start with empty bar and increase weight.
Every 3minx6
1 Power Clean+1 Hang Squat Clean+2 Split/Push-Jerks
-Work up to heavy of the day.
Every 2minx5
5 Back Squats (Heavy!)
->5 Box Jumps (20'/24')
Freitag, 24.05.2024
Hyrox
EMOMx15
Min1: 45 sec. Farmers Hold (2x24/2x32kg)
Min2: 45 sec. Max m. Walking Lunges (20/30kg)
Min3: 45 sec. Max m. Row/Ski
Rest 3 min.
AMRAPx15
200m. Run
1 Lane Sled Pull (50kg)(AFAP!)
20 Wall-Balls (6/9kg)
200m. Run
1 Lane Burpee Broad Jumps
20 Medball Deadlifts (6/9kg)
CrossFit
7 x 1:00 rounds of:
21 double-unders
7 burpees
Max-reps deadlifts (102/143 kg)
– Rest 2:00 between rounds.
Samstag, 25.05.2024
Cardio
AMRAPx32
1000m. Row
20 KB-Cleans (16/24kg)
20 KB-Deadlifts (16/24kg)
1000m. Ski
20 Box Jumps (20'/24')
20 Push-Ups
2000m. Bike
20 American KB-swings (16/24kg)
20 alt. KB-Front Rack Lunges (16/24kg)
Crossfit
2 rounds for reps of:
3:00 toes-to-bars
3:00 kettlebell swings (35/53 lb)
3:00 calorie row
– Run 400 m at the start of each interval.
Teens
10 min Row (easy, no break)
Strength
4x8 DL
4x8 Backsquat
4x5 Pullups
Additional Pump - 3 Sets of
10 DB Floor press
10 DB Curls
10 DB Side bends
10 DB Lateral raises
*Rest as needed
Sonntag, 26.05.2024
Long Distance
On a 60min. Clock
With a Partner
Buy in:
100 DB-Devil Presses (15/22,5kg)
20 Rounds:
6 cal. Ski
8 Jumping Air Squats
10 Mountain Climbers
-Switch Partner After a full round.
AMRAP in remaining time YGIG:
80 Wall-Balls (6/9kg)
60 OH-Lunges (6/9kg)
40 Push-Ups
20 T2B/Knee over hip
3000m. Standing Bike
80 Goblet Squats (15/22,5kg)
60 Russian Twist (15/22,5kg)
40 DB-Push Press (15/22,5kg)
20 Burpee+Crawl Under+Jump over
CrossFit
Pre-workout:
Every 2:00 for 5 sets:
3 shoulder presses
3 push jerks
– Build to a heavy complex.
– Take the bar from the floor.
3 rounds for time:
30 alternating single-leg squats
15 push jerks (29/43 kg)