Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
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.
Montag, 19.05.2025
CrossFit
"A Storm is Coming"
For Time:
3 Rounds
18 Toes to Bar
15 Clean & Jerks (43/61kg)
Cardio
AMRAPx32
1000m. Row
25 KB-Swings (16/24kg)
10 T2B
25 Hollow Rocks
200m. Run
1000m. Ski
25 Goblet Squats (16/24kg)
10 T2B
25 Hand Release Push-Ups
200m. Run
Dienstag, 20.05.2025
Crossfit
Back Squat
Every 3:00 x 5 Sets
Set 1: 8 @ 65%
Set 2: 8 @ 65%
Set 3: 6 @ 70%
Set 4: 6 @ 75%
Set 5: Max Reps @ 80%
“Gotham's Reckoning”
For Max Reps
4 Sets
1:45 AMRAP
5 Shuttle Runs
15 Goblet Squats (24/32kg)
Max Burpees to Target
Rest 45 seconds b/t sets
Cardio
AMRAPx35
2 Rounds:
1000m. Bike
20 Box Jump Overs (20'/24')
10 Triceps Dips On Box
Rest 1 min.
2 Rounds:
500m. Ski
20 alt. DB-Snatches (15/22,5kg)
10 DB-Push Press
Rest 1 min.
2 Rounds:
500m. Row
20 Renegade Rows (15/22,5kg)
10 Burpees Over DB
Mittwoch, 21.05.2025
Crossfit
Pre-workout
3-5 sets:
5 deadlifts
– Build to workout weight or slightly heavier.
10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlifts (70/102 kg)
Handstand push-ups
Cardio
EMOMx40
Min1: 8-10 DB-Devil Presses (15/22,5kg)
Min2: 12/15 cal. Row
Min3: 3-5 Wall-Walks
Min4: 12/15 cal. Ski
Min5: Rest
Donnerstag, 22.05.2025
Crossfit
“Hide The Anger, Practice Smiling in the Mirror”
For Time:
Every 3:00 x 5 Sets
50 Double Unders
8/8 Kettlebell Hang Snatch (16/24kg)
5 Bar-Muscle Ups
Post-work:
For Quality:
EMOMx10
Minute 1 - 10-12 Dumbbell Bench Press
Minute 2 - 6/6 Single Arm Kettlebell/Dumbbell Row, Heavy
Cardio
AMRAPx15
2-4-6-8-..
Medball Squat Cleans (6/9kg)
Butterfly Sit-Ups
cal. Ski
Lanes Walking Lunges
Rest 3 min.
AMRAPx15
2-4-6-8-..
Box Jump Overs (20'/24')
Up & Down Plank
cal. Bike
Lanes Burpee Broad Jumps
Freitag, 23.05.2025
Crossfit
Squat Snatch
Every 90 seconds x 8 Sets
2 Snatch Pulls, Touch & Go
Rest 10 seconds
1 Squat Snatch
“Climbing To Freedom"
10:00 AMRAP
12 Wall Balls (6/9kg)
8 Deadlifts (70/102kg)
4 Box Jumps (24'/30')
Cardio
EMOMx12
Min1: 45 sec. Max cal. Row
Min2: 45 sec. Max OH-Reverse Lunges (10/15kg)
Rest 3 min.
AMRAPx20
50 Double Unders / 100 Single Unders
20 Plate Ground to OH (10/15kg)
10 T2B
Rest 1 min.
50 Double Unders / 100 Single Unders
20 Burpees to plate
10 Pull-Ups
Rest 1 min.
Weightlifting
Skill: Clean Pull / Hang (Squat) Clean
WOD: E1.5MOMx8 - 2x Complex
Acc.: 3x12 Banded Deadbug
Samstag, 24.05.2025
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.
Cardio
AMRAPx30
5-10-15-20-...
Thrusters (30/40kg)
Push-Ups
Shoulder to OH (30/40kg)
Jumping Lunges
-After each round perform 400m. Run/Row or Ski
Sonntag, 25.05.2025
Crossfit
Pre-workout
Every :90 for 6 sets:
1 clean pull
1 hang power clean
1 push jerk
15-12-9-6-3 reps for time:
Power cleans (34/52 kg)
Push jerks
Box jump-overs (51/61 cm)
Long Distance
AMRAPx60
Teams of 2 YGIG
800m. Run
100 cal. Row
50 Sync. Deadlifts (100/150kg)(one barbell)
50 C2B / Pull-Ups
800m. Run
100 cal. Ski
50 Sync. Lateral Burpees Over Bar
50 Handstand Push-Ups / Pike Push-Ups
800m. Run
100 cal. Bike
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
Montag, 19.05.2025
CrossFit
“Demodog Duo”
Part A)
0:00- 15:00
3 Rounds
400m Run
12 Hang Power Cleans (43/61kg)
12 Burpees to Target
Part B)
15:00-30:00
3 Rounds for Time
400m Run
12 Shoulder to Overhead (43/61kg)
24 Abmat Sit-Ups
Hyrox
EMOMx14
Min1: 10 Push-Ups + Max Wall-Balls (6/9kg)
Min2: 200m. Run
Rest 3 min.
AMRAPx20
500m. Row
4 Lanes Walking Lunges (10/20kg)
40 Mountain Climbers
500m. Ski
4 Lanes Sled Push (50kg)
40 Shoulder Taps
Dienstag, 20.05.2025
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
Every 3minx8
10 Deadlifts (50/60kg)
5 Burpees Over Bar
200m. Run
into: Max cal. Row / Ski
Rest 1 min. Between Rounds.
Mittwoch, 21.05.2025
Crossfit
AMRAPx15:
3 thrusters (50/75 kg)
3 bar-muscle-ups
3 lateral burpees over the bar
Hyrox
AMRAPx35
2 Rounds:
400m. Run
200m. Farmers Carry (2x16/2x24kg)
40 KB-Deadlifts
Rest 1 min.
2 Rounds:
500m. Row
4 Lanes Burpee Broad Jumps
500m. Ski
Rest 1 min.
Donnerstag, 22.05.2025
Crossfit
For Time:
21-15-9
Deadlifts 60/82kg
Box Jump Overs 20'/24'
7-5-3
Wall Walks to plate
-1:00 Rest-
9-15-21
Deadlift 70/102kg
Box Jump Overs 20'/24'
Handstand Push-Ups
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, 23.05.2025
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
Hyrox
AMRAPx40
2 Lanes Sled Pull (50/75kg)
1000m. Ski
800m. Run
60 alt. Lunges (10/20kg)
2 Lanes Sled Pull (50/75kg)
1000m. Row
800m. Run
60 Wall-Balls (6/9kg)
Samstag, 24.05.2025
Crossfit
AMRAPx30
Teams of 2 YGIG
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
AMRAPx33
50 cal. Bike
8 Rounds:
5 Pull-Ups
5 Box Jump Over (20'/24')
5 Push-Ups
Rest 1min.
50 cal. Ski
8 Rounds:
5 KB-Deadlifts (2x16/2x24kg)
5 Burpees Over KB
5 KB-Swings (16/24kg)
Rest 1min.
Sonntag, 25.05.2025
Crossfit
3 rounds for time:
800-m run/row
20 pull-ups
60 air squats
Long Distance
On a 60 min. Clock
With a Partner
Buy in:
250 cal. Ski
100 DB-Devil Presses (15/22,5kg)
250 cal. Bike
AMRAP in remaining time:
400m. OH-Carry (15/22,5kg)
80 Hand Release Push-Ups
25 Sync. Air Squats
400m. Run
80 DB-Clean & Jerk (15/22,5kg)
25 Sync. Air Squats
400m. Suitcase Carry (15/22,5kg)
80 Pull-Ups
25 Sync. Air Squats
Hyrox Performance
Strength Circle:
1min ON / 1min OFF
Erg Technique
AMRAPS 10min in Teams of 2