Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 27.05.2024
CrossFit
HERO-WOD: MURPH
For time:
1-mile run (1,600 m)
100 pull-ups
200 push-ups
300 air squats
1-mile run (1,600 m)
– Partition anyhow.
– Wear a weight vest if you have one (6/9 kg).
Dienstag, 28.05.2024
CrossFit
For time:
21-15-9
DB deadlifts (15/22,5 kg)
42-30-18
Box step-ups (20/24 in)
– Use two dumbbells.
Conditioning
12 rounds for calories: (Row/Bike/Ski)
:30 bike
:30 rest
Cardio
Team of 2 / AMRAP40 /YGIG
40 Cal. Bike
40 Box Jump Overs (20’/24’)
400m Slam Ball Run (12/25kg) (together, switch Partner as needed)
40 DB Snatches (15/22,5kg)
40 Cal. Row
40 Toes-to-Bar
Technik-Class
Skill:
Handstandwalk
WOD:
AMRAP 9:
9/12 Cal Bike
5/5 Kettlebell Side Bends
:30 Handstandwalk
Mittwoch, 29.05.2024
CrossFit
Every 3:00 for 5 rounds:
40 double-unders
20 wall-ball shots (6/9 kg) (2.7/3 m)
– Rest the remainder of each interval.
– Score is the fastest round.
Post-Workout:
4 sets:
25 seated leg raises
5 L-pull-ups
5 wall walks
Donnerstag, 30.05.2024
CrossFit
Pre-workout:
EMOM 8:
1 snatch pull
1 power snatch
1 overhead squat
1 squat snatch
2018 REGIONAL WORKOUT 4
2 rounds for time:
10 snatches (56/79 kg)
12 bar-facing burpees
Right into…
2 rounds for time:
10 snatches (34/52 kg)
12 bar-facing burpees
Cardio
For Time: (TC: 35 min)
10 Burpees
10 Burpees
25 Push-Ups
10 Burpees
25 Push-Ups
50 Lunges
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats
If you finish before TC go for max. Cal. Erg
Functional Bodybuilding
5x5 Squat Cleans (Every 3 min)
(Start. Mod. and build to a Heavy Set of 5)
5 Sets: Strict Ring/Bar Pull Ups (Every 2 min)
(Get close to muscle failure in each set)
Additional: For Quality / AMRAP10
2 Lanes Bear Crawl
10 Push Ups
10 V-Ups
Freitag, 31.05.2024
CrossFit
AMRAP 15:
3-6-9-12, etc.
V-ups
Russian KB swings (16/24 kg)
Calorie bike or row
– Continue adding 3 reps to each movement until time expires.
Post Workout:
400m Double DB/KB Farmers Carry (Heavy load)
Weightlifting Beginner
Clean (Power, Pause, normal)
Workout: PC + Paused Clean + Clean – EMOMx10 – 1+1+1@moderate+
Weightlifting Fortgeschrittene
Snatch Pull /w Pause in Extension + Ecc. Hovering Snatch + Above Knee Hang Snatch – EMOMx5 – 1+1+1@65-75%
Power Clean + Pause Clean + Clean – 5 min to work up + EMOMx4 – 1+1+1@working weight
Push Press – 10min for 2RM + E2MOMx3 – 3@90%
Ecc Back Squats – E2.5MOMx5 – 5@75-80% of 5RM
Bradford Press – 3x 10 at own tempo
Weightlifting Hausaufgaben
Power Snatch – 5-10min for Heavy Single + 3x 2@90% of heavy Single
Clean & Jerk – 4x 1+1+2+1@70-75% (/w 2sec Pause in last Jerk!)
Hovering Clean Pull – 3x 6@Heavy!
Back Squats – 3x3 @95%+ of 5RM
Bulgarian Split Squats – 3x8/8 @spicy weight
Samstag, 01.05.2024
Team-Wod
Team of 2 / YGIG / AMRAP30
10 Handstand Push-Ups
15 Syn. Burpees Over the Bar
20 Sumo Deadlift High Pulls (30/45kg)
25 Syn. V-Ups
30 Front Squats (30/45kg)
35 Cal. Bike
Sonntag, 02.05.2024
CrossFit
Pre-Workout:
On a 10 min Clock:
Build to a heavy set of 1-rep Clean and Jerk
Conditioning challenge:
20:00 to establish max meters on a machine of your choice.
Cardio
AMRAP15
10 KB Swings (16/24kg)
10 KB Rows (5/side)
100m KB Farmers Carry
10 KB Lunges (Goblet Hold)
10 KB Russian Twist (L+R=1Rep)
500m Ski
-Use one KB
-5 min Break
AMRAP15
10 Alt. DB Snatches (15/22,5kg)
10 Goblet Squats
1000m Bike
10 DB Push Press (5/side)
10 Push-Ups on DB
500m Row
-Use on DB
Montag, 27.05.2024
Cardio
AMRAPx14
Max cal. Bike
*Every 2min. Perform:
8 alt. Lunges (20/30kg)
6 Jumping Air Squats
4 V-Ups
Rest 3 min.
AMRAPx14
Max cal. Ski
*Every 2min. Perform:
8 Tuck-Ups
6 Push-Ups
4 Burpees
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 | 3 Muscle-Ups
Even min | Max-reps devils presses (20/35 lb)
Dienstag, 28.05.2024
Hyrox
AMRAPx32
2 Rounds:
200m. Medball Run (6/9kg)
20 Medball Deadlifts (6/9kg)
10 Wall-Balls (6/9kg)
Rest 1min.
2 Rounds:
500m. Row
20 Butterfly Sit-Ups
10 Burpee Broad Jumps
Rest 1min.
2 Rounds:
500m. Ski
20 Mountain Climbers
10 Lanes Farmers Carry (2x16/2x24kg)
Rest 1min.
CrossFit
For time:
800-m run
36 dumbbell front rack lunges (35/50 lb)
600-m run
24 dumbbell front rack lunges
400-m run
12 dumbbell front rack lunges
200-m run
– Use two Dbs.
Mittwoch, 29.05.2024
Long Distance Weekday
On a 40min. Clock
Buy in: 1000m. Row
Rest 2min.
1000m. Ski
AMRAP in remaining time:
1 Lane Sled Push (75kg)
20 alt. Single Leg V-Ups
20 KB-Deadlifts (2x16/2x24kg)
1000m. Bike
1 Lane Sled Push (75kg)
20 Plate Ground to OH (10/15kg)
20 Russian Twist (10/15kg)
600m. Run
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.
Donnerstag, 30.05.2024
Cardio
EMOMx10
Min1: 40 sec. Active Hang
Min2: 40 sec. Double Unders/Single Unders
Rest 3 min.
AMRAPx18
200m. Run
30 alt. DB-Snatches (15/22,5kg)
30 Shoulder Taps
200m. Run
30 Weighted Box Step-Ups (20'/24')(15/22,5kg)
30 Lateral Jumps over DB
CrossFit
6 rounds for time:
9 hang squat cleans (47/70 kg)
6 bar muscle-ups
Weightlifting
Skill:
Snatch Variations
EMOMx8
3 Drop-Snatch/Snatch Balance
-Start with empty bar and increase weight.
E2MOMx4
2 Snatch Pulls+2 Squat Snatches+2 Hang Power Snatches
Every 4minx5
12 Snatch Deadlifts
9 Hang Power Snatches
6 OH-Squats
-Work up to heavy of the day
Freitag, 31.05.2024
Hyrox
On a 10min. Clock
-Find your heaviest lane sled pull of the day
Rest 3min.
AMRAPx22
200m. Farmers Carry (2x16/2x24kg)
30 Wall-Balls (6/9kg)
2 Lanes Empty Sled Pull
400m. Ski/Row
200m. Run (AFAP!)
30 alt. Lunges (10/20kg)
2 Lanes Burpee Broad Jumps
CrossFit
Pre-workout:
4 sets:
6 alternating Turkish get-ups
– Rest 1:00 between sets.
– Use a single DB.
For time:
80 DB box step-ups (51/61 cm) (15/22.5 kg)
– Every minute on the minute, starting at :00, perform 20 double-unders.
– Use two dumbbells.
Samstag, 01.06.2024
Cardio
AMRAPx36
Teams of 2 YGIG
40 Burpee Box Jump over (20'/24')
40 Butterfly Sit-Ups (6/9kg)
40 Hand Release Push-Ups
2000m. Ski
40 Partner Wall Balls (6/9kg)
40 KB-Swings (16/24kg)
40 Goblet Squats (16/24kg)
2000m. Standing Bike
Crossfit
AMRAP 24 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.
Teens
entfällt
Sonntag, 02.06.2024
Long Distance
On a 60min. Clock
With a partner
Buy in: 2000m. Ski
*Every 200m. Perform 10 Sync. Air Squats+2 Sync. Burpees
20 Rounds:
5 T2B/Knee Over Hip
10 Jumping Lunges
15 Mountain Climbers
-Switch Partner after a full round.
AMRAP in remaining time YGIG:
60 cal. Bike
60 alt. DB-Cleans (15/22,5kg)
60 Tuck-Ups
800m. Run (Together)
60 DB-Devil Presses (15/22,5kg)
60 DB OH-Lunges (15/22,5kg)
8 Lanes Empty Sled Push
CrossFit
EMOM 20:
1 power snatch
1 hang power snatch
– Build in load, prioritising mechanics.