Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Sonntag, 16.06.2024
CrossFit
For time:
15-9-6
Bar muscle-ups
Shoulder presses (43/61 kg)
Post-workout
On an 8:00 clock:
Build to a heavy set of 3 shoulder presses
Cardio
AMRAP40
30 Double Unders
20 Air Squats
10 Push-Ups
-Rest 30 Sec.
30 Crossed Mountain Climbers
20 Glute Bridges
10 Burpees
-Rest 30 Sec
30 High Knees
20 Side Plank Raises (10/side)
10 Push-Ups
-Rest 30 sec.
30 Bicycle Crunches
20 Jumping Lunges
10 Burpees
Montag, 17.06.2024
CrossFit
EMOM 18:
Min 1 | 5 power cleans (47/70 kg)
Min 2 | 9/12 cals Echo bike
Min 3 | 5 strict pull-ups + 10 push-ups + 15 air squats
Dienstag, 18.06.2024
CrossFit
HEAVY-DAY
7 sets:
3 push jerks + 1 split jerk
Post-workout:
3 sets:
1:00 freestanding handstand practice
– Rest 1:00 between sets.
Cardio
AMRAP14
200m Run/Ski
12 Single DB Front Rack Lunges (15/22,5kg)
10 Lat. Burpees over the DB
2 min Break
AMRAP14
250m Row
12 Box Jump Overs (20’/24’)
10 Pull-Ups
2 min Break
Finisher: 3 Sets
10 Tuck-Ups
10 Push-Ups
20 Side Plank Raises (10/side)
10 Alt. Plank Arm and Leg Raises
10 Hollow Rocks
Technik-Class
Skill:
T2B
WOD:
3x AMRAP 3 (Rest 1 Min. in between)
10 V-Ups on Wall
10 DB Renegade Row
Max. T2B in remaining time
Mittwoch, 19.06.2024
CrossFit
For time with a partner:
160 double-unders
160 AbMat sit-ups
160 double-unders
160 DB push presses (15/22.5 kg)
160 double-unders
400-m DB farmers carry
– Split the work as desired.
– Use two dumbbells.
Donnerstag, 20.06.2024
CrossFit
On a running clock:
At 0:00:
15-12-9-6-3 reps for time of:
Toes-to-bars
Double-KB overhead walking lunges (16/24 kg)
At 12:00:
15-12-9-6-3 reps for time of:
Calorie row
Lateral burpees over the rowing machine
Cardio
AMRAP40 / Team of 2 / YGIG
From 0:00 - 12:00 AMRAP of:
30 Wall Balls
20 Shuttle Runs
-2 min Break
From 14:00 - 26:00 AMRAP of:
20 Burpee Broad Jumps
500m Row
-2 min Break
From 28:00 - 40:00 AMRAP of:
30 V-Ups
500m Ski
Functional Bodybuilding
E3MOM5:
5 Heavy Sumo Stance Deadlifts
On a 20 min Clock / For Rounds and Quality
10 Strict Pull-Ups
5-12 Strict Handstand Push-Ups / Pike Push-Ups / Push-Ups
10 Strict Leg Raises
20 Double DB Bulgarian Split Squats (10/side) (Use mod. load)
-30 sec break between exercises
-60 sec. between sets
Freitag, 21.06.2024
CrossFit
Pre-workout
4 sets:
3 deadlifts
– Build to a heavy set of 3.
Every 2:00 for 8 rounds:
5 deadlifts
10 wall-ball shots (6/9 kg) (3/3.4 m)
– Athlete’s choice for deadlift load (suggested 85/125kg).
Weightlifting Beginner
Skill: Snatch Pull /w Pause in Extension + Hang (Power) Snatch
Workout: EMOM10 – Snatch Pull /w Pause in Extension + Hang (Power Snatch) – 1+2@light/moderate
Weightlifting Fortgeschrittene
Power Snatch – EMOMx5 – 1 Single @85% of last week
Clean + Jerk + Front Squat + Jerk – E1.5MOMx4 - 1+1+1+1@70-75% (/w 2sec Pause in last Jerk!)
Hovering Clean Pull – E2MOMx3 – 6@85% of last week!
Back Squats – E2MOMx5 - 5@75% of 5RM
Goblet Squats – 3x 10
Weightlifting Hausaufgaben
Snatch Pull /w Pause in Extension + Ecc. Hovering Snatch + Above Knee Hang Snatch – EMOMx5 - 1+1+1@65-70%
Power Clean + Clean - 1+1 @65-70% of last week
Push Press – 4x2 @80-85% of last weeks 2RM
Back Squats – Find 4RM
Bradford Press – 3 x 10
Samstag, 22.06.2024
Team-Wod
Team of 2 / AMRAP 35 / YGIG
30 Box Jumps (20’/24’)
30 Toes-to-Bar
30 Cal. Ski
30 KB Swings (16/24kg)
30 Single DB Thrusters (15/22,5kg)
30 Cal. Bike
30 Push-Ups
30 alt. DB Cleans (15/22,5kg)
Sonntag, 23.06.2024
CrossFit
AMRAP 12:
Max calories on any machine
– Every 2:00, including 0:00, complete 16 alternating dumbbell snatches (15/22,5kg).
Post-workout
Accumulate:
50 DB good mornings
– Use the same single dumbbell from the workout.
– Hold the dumbbell at the chest.
Cardio
30 min Tabata Workout (20/10) (10 Rounds)
Wallball Squat Clean (6/9kg)
Up and Down
Shoulder Taps to Push-Up (2ST+1PU)
Reverse Lunges
Tuck-Ups
Frontal Jumps over Wall Ball
Sonntag, 16.06.2024
Long Distance
On a 60min. Clock
With a partner
10 Rounds:
P1: 10/12 cal. Standing Bike
P2: Wall-Sit (10/15kg)
10 Rounds:
P1: 10/12 cal. Ski
P2: OH-Hold (10/15kg)
AMRAP in remaining time YGIG:
60 Plate Ground to OH (10/15kg)
800m. Run (Together)
60 Mountain Climbers
60 Box Jumps (20'/24')
60 Thrusters w. Plate (10/15kg)
60 Pull-Ups/Jumping Pull-Ups
2000m. Bike
CrossFit
2 rounds for time with a partner:
50 KB swings (24/32 kg)
50 shuttle runs
– One partner works at a time; switch as needed.
– 1 shuttle run = 25 ft down/25 ft back
Post-workout
1 set:
200-m single-arm KB overhead carry
– Use workout KB.
– Switch hands as needed.
Montag, 17.06.2024
Cardio
AMRAPx14
20 Box Step-Ups (6/9kg)(20'/24')
20 cal. Bike
20 Medball Deadlifts (6/9kg)
20 Butterfly Sit-Ups (6/9kg)
Rest 3min.
AMRAPx14
20 KB-Swings (16/24kg)
20 cal. Row
20 KB-Cleans (16/24kg)
20 alt. Single Leg V-Ups
CrossFit
EMOM 20:
Odd min | 5 front squats
Even min | 5 muscle-ups
Dienstag, 18.06.2024
Hyrox
AMRAPx32
400m. Run
40 cal. Row
40 Wall-Balls (6/9kg)
400m. Farmers Carry (2x16/2x24kg)
40 cal. Ski
4 Lanes Burpee Broad Jumps
1 Lane Sled Push (75kg)
CrossFit
„Kelly“
5 Rounds for time:
400m. Run
30 Box-Jumps (20'/24')
30 Wall-Balls (6/9kg)
Mittwoch, 19.06.2024
Long Distance Weekday
AMRAPx38
800m. Run/Row
40 Air Squats
20 Hand Release Push-Ups
10 Wall-Walks
3000m. Bike
40 alt. Lunges
20 Tuck-Ups
10 T2B/Knee over hip
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, 20.06.2024
Cardio
EMOMx12
Min1: 40 sec. Shuttle Runs
Min2: 40 sec. Sandbag Carry (30/45kg)
Min3: 40 sec. Hollow-Hold
Rest 3 min.
AMRAPx18
10 cal. Ski
10 Mountain Climbers
10 Sandbag Deadlifts (30/45kg)
10 cal. Bike
10 Shoulder Taps
10 Burpee over Sandbag
-Rest 1min between rounds.
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
Weightlifting
Skill:
Jerk Variations
EMOMx8
1 Strict Press+2 Push Press+2 Push Jerks
-Start light and increase weight.
E2MOMx6
3 Paused Split Jerk (2 sec. Paus in dip+2 sec. Paus in catch)
-Work up in weight.
E2MOMx6
1 Power Clean+2 Push/Split Jerk
-Work up to heavy of the day.
Freitag, 21.06.2024
Hyrox
On a 35 min. Clock
Buy in: 20 Lanes Walking Lunges (10/20kg)
*After every 2 lanes perform 5 Burpees
AMRAP in remaining time:
600m. Run
2 Lanes Seated Empty Sled Pull
20 KB-Deadlifts (2x16/2x24kg)
600m. Ski
20 Medball Thrusters (6/9kg)
200m. OH-Carry (6/9kg)
CrossFit
AMRAP 10:
2-4-6-8…
Box jump-overs (51/61 cm)
30.5-m DB farmers carry (50/70 lbs)
– 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
Samstag, 22.06.2024
Cardio
AMRAPx35
Teams of 2 YGIG
60 cal. Bike
40 alt. DB-Cleans (15/22,5kg)
40 Russian twist w. DB
60 cal. Ski
40 Butterfly Sit-Ups (6/9kg)
40 DB-Devil presses (15/22,5kg)
60 cal. Row
40 Wall-Balls (6/9kg)
40 Up & Down Plank
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.
Teens
entfällt
Sonntag, 23.06.2024
Long Distance
On a 60min. Clock
With a patner
Buy in:
1000m. Run (Together)
30 sync. Air Squats
1000m. Ski
30 sync. Push-Ups with Hand clap
20 Rounds:
1 Wall-Walk
3 Box Jumps (20'/24')
5 DB-Snatches (15/22,5kg)
-Switch Partner after a full round.
AMRAP in remaining time:
4000m. Standing Bike
50 OH-Reverse Lunges (15/22,5kg)
50 Renegeade Rows (15/22,5kg)
50 DB-Push Press (15/22,5kg)
50 Burpee Box Jump-Overs (20'/24')
CrossFit
Pre-workout:
8 rounds:
:20 double-under, triple-under, or crossover work
:10 rest
For time:
100 double-unders
50 alternating dumbbell snatches (35/50 lb)
100 double-unders