Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Sonntag, 08.06.2025
Crossfit
AMRAPx35
Teams of 2 YGIG
50 cal. Ski
20 front squats (30/45kg)
50 box jump-overs (20'/24')
20 power snatches (30/45 kg)
50 toes to bar
20 overhead squats (30/45 kg)
50 cal. Bike
Cardio
On a 40 min. Clock
With a Partner
20 Rounds:
5 Pull-Ups
10 Box Jump Overs (20'/24')
15 Shoulder Taps
-Switch Partner After a Full Round
AMRAP in remaining time YGIG:
40 alt. DB-Snatches (15/22,5kg)
80 cal. Bike
10 Wall-Walks
40 T2B
80 cal. Ski
10 Muscle Ups (Or Scaling Option)
Montag, 09.06.2025
CrossFit
AMRAPx30
With a Partner
8 Power Cleans (35/45kg)
6 Shoulder to OH
4 Butterfly Sit-Ups
2 Burpees Over Bar
-After each round perform 30 cal. Ski/Bike (YGIG)
-Switch partner after a full round.
Cardio
AMRAPx35
Teams of 2 YGIG
80 cal. Bike
80 Wall-Balls (6/9kg)
80 Butterfly Sit-Ups (6/9kg)
40 Pull-Ups
80 cal. Ski
80 Burpee Box Jump Overs (20'/24')
800m. Medball Run (6/9kg)
40 Pull-Ups
Dienstag, 10.06.2025
Crossfit
AMRAP 20:
15 box jump-overs (51/61 cm)
10 dumbbell snatches (35/50 lb)
5 handstand push-ups
Cardio
AMRAPx35
2 Rounds:
500m. Row
12 alt. OH-Reverse Lunges (15/22,5kg)
8 alt. DB-Snatches
Rest 1 min.
2 Rounds:
500m. Ski
12 alt. Single Leg T2B
8 V-Ups
Rest 1 min.
2 Rounds:
1000m. Bike
12 Goblet Squats (15/22,5kg)
8 Burpees Over DB
Rest 1 min.
Mittwoch, 11.06.2025
Crossfit
Complete as many reps as possible following the interval of:
2 minutes of work, 1-minute rest
2 minutes of work, 1-minute rest
2 minutes of work, 1-minute rest
3 minutes of work
Rounds 1 and 2
15 toes-to-bars
15 overhead squats (29/43 kg)
Max-calorie row
Rounds 3 and 4
15-calorie row
15 overhead squats
Max chest-to-bar pull-ups
– Your score is the total number of reps completed.
Cardio
AMRAPx15
2-4-6-8-..
KB-Swings (16/24kg)
cal. Row
KB-Shoulder to OH (16/24kg)
-After each round perform 100m. Suitcase Carry.
Rest 3 min.
AMRAPx15
2-4-6-8-..
Box Jump Overs (20'/24')
cal. Ski
Down & Ups
-After each round perform 200m. Run
Donnerstag, 12.06.2025
Crossfit
AMRAP 20:
2 rope climbs (4.6/4.6 m)
100-m run
20 AbMat sit-ups
100-m run
20 KB swings (16/24 kg)
Cardio
AMRAPx32
200m. Run
50 Air Squats
30 Burpee Pull-Ups
50 cal. Ski
200m. Run
50 alt. Lunges
30 Medball Squat Cleans (6/9kg)
50 cal. Row
Freitag, 13.06.2025
Crossfit
EMOM 15:
8 burpees
8 wall-ball shots (6/9 kg) (2.7/3 m)
Post-Work:
Accumulate:
30-50 GHD hip extensions or banded good mornings
Cardio
AMRAPx30
1000m. Ski
50 Double Unders / 100 Single Unders
25 Weighted Box Step Overs (15/22,5kg)
25 DB-Thrusters
1000m. Row
50 Double Unders / 100 Single Unders
25 Renegade Rows (15/22,5kg)
25 DB-Push Press
Weightlifting
ACHTUNG ⚠️ !Weightlifting Accessory Day mit Michi - kein normaler WL Kurs! Könnte sein, dass wir etwas überziehen 😉
Samstag, 14.06.2025
Geschlossen, SUMMERCUP 2025
Sonntag, 15.06.2025
Crossfit
For time:
400-m run
40 ring dips
30 db-deadlifts (2x15/2x22,5kg)
20 double-DB step-ups (15/22.5 kg) (51/51 cm)
400-m run
Post-workout
Low-ring support work
Long Distance
AMRAPx60
With a partner
1000m. Run / Row (YGIG)
20 Rounds:
1 Wall-Walk
2 Pull-Ups
3 T2B
-Switch Partner After a full Round.
1000m. Ski (YGIG)
20 Rounds:
8 Air Squats
6 Box Jumps (20'/24')
4 Burpees
-Switch Partner After a full round.
Sonntag, 08.06.2025
Crossfit
3 rounds for time with a partner:
50 KB-Hang Cleans (16/24 kg)
40 toes-to-bars
30 KB-swings (16/24kg)
20 burpees over partner
10 handstand push-ups
– One partner works at a time; share work as desired.
TC:30 min.
Cardio
AMRAPx40
With a partner
80 cal. Ski (YGIG)
20 Rounds:
9 Sandbag Deadlifts (20/30kg)
6 Sandbag Squats
3 Burpees Over Sandbag
-Switch partner after a full round.
80 cal. Bike (YGIG)
20 Rounds:
9 Box Jump Overs (20'/24')
6 Pull-Ups
3 Push-Ups
-Switch partner after a full round.
Montag, 09.06.2025
CrossFit
AMRAPx35
Teams of 2 YGIG
50 cal. Ski
20 front squats (30/45kg)
50 box jump-overs (20'/24')
20 power snatches (30/45 kg)
50 toes to bar
20 overhead squats (30/45 kg)
50 cal. Bike
Cardio
AMRAPx35
Teams of 2 YGIG
1000m. Ski
80 alt. DB-Snatches (15/22,5kg)
80 alt. Lunges w. DB
2000m. Bike
20 Lanes Empty Sled Push
80 Wall-Balls (6/9kg)
1000m. Row
80 Push-Ups
8 Lanes Burpee Broad Jumps
Dienstag, 10.06.2025
Crossfit
Pre-workout
Every 2:00 for 5 sets:
1 power clean
1 front rack lunge, right leg
1 front rack lunge, left leg
AMRAP 10:
10 alternating front-rack lunges (43/61 kg)
10 bar-facing burpees
10 chest-to-bar pull-ups
Cardio
AMRAPx15
2-4-6-8..
DB-Devil Presses (2x15/2x22,5kg)
cal. Ski
Goblet Squats
V-Ups
Rest 3 min.
AMRAPx15
2-4-6-8..
Medball Thrusters (6/9kg)
cal. Bike
Shoulder Taps
Burpees
Mittwoch, 11.06.2025
Crossfit
Pre-work:
EMOMx6
3 shoulder-to-overhead
-Build to a heavy set.
4 rounds for time:
400/500-m row
10 shoulder-to-overheads (56/84 kg)
Hyrox
AMRAPx38
1000m. Run
1000m. Ski
4 Lanes Walking Lunges (10/20kg)
2 Lanes Sled Push (75kg)
1000m. Run
1000m. Row
4 Lanes Burpee Broad Jumps
40 Wall-Balls (6/9kg)
Donnerstag, 12.06.2025
Crossfit
Heavy-Day
For load:
Back squat
10-10-10-10-10
EMOMx10
Min1: cal. Row
Min2: Deadlifts (50/60kg)
Cardio
On a 35 min. Clock
With a Partner
12 Rounds:
5 Pull-Ups
3 T2B
1 Burpee to target
-Switch Partner After a Full Round
AMRAP in remaining time YGIG:
40 KB-Swings (16/24kg)
40 KB-Push Press
40 cal. Bike
8 Wall-Walks
40 Goblet Squats (16/24kg)
40 Burpees Over KB
40 cal. Ski
8 Muscle Ups (Or Scaling Option)
Freitag, 13.06.2025
Hyrox 06:00-07:00
!REST DES TAGES WEGEN SUMMERCUP GESCHLOSSEN / KEIN FREIES TRAINING MÖGLICH!
EMOMx12
Min1: 45 sec. Farmers Hold (2x24/2x32kg)
Min2: 45 sec. Max m. Row
Rest 3 min.
AMRAPx20
400m. Run
20 Burpee Box Jumps (20'/24')
20 Butterfly Sit-Ups
400m. Run
20 Wall-Balls (6/9kg)
20 KB-Deadlifts (2x24/2x32kg)
Samstag, 14.06.2025
SUMMERCUP 2025
Sonntag, 15.06.2025
Geschlossen