Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Sonntag, 30.06.2024
CrossFit
Pre-workout:
On a 10:00 clock:
Single-leg squat skill practice
3 rounds for time:
15 double-DB hang power cleans (15/22.5 kg)
20 walking lunges
Post-Workout:
5 rounds for time:
20/25-calorie Bike/Ski/Row
– Rest 1:00 between rounds.
Cardio
AMRAP10
250m Row
10 Rower Pike Ups
10 Burpees over the Rower
1 min Break
AMRAP10
200m Run
10 Push-Ups
10 Deadlifts (30/40kg)
1 min Break
AMRAP10
250m Ski
10 Med-Ball Squat Cleans (6/9kg)
10 Alt. Hang Clean and Jerk (15/22,5kg)
Montag, 01.07.2024
CrossFit
POWER AMANDA
Pre-workout
Every 2:00 for 4 sets:
3 touch-and-go power snatches
– Build to a heavy set of 3
9-7-5 reps for time of:
Ring muscle-ups
Power snatches (43/61 kg)
Dienstag, 02.07.2024
CrossFit
Pre-workout:
Handstand and handstand walk practice
On an 18:00 clock:
12:00 to establish a heavy 5-rep Deadlift
Rest 3:00
3:00 max-distance handstand walk / Wall Walks
Cardio
Team of 2 / AMRAP45 / YGIG
1200m Row
100 Air Squats
80 Tuck-Ups
60 KB Swings (16/24kg)
40 Burpees to Target
Technik-Class
Skill:
BMU
AMRAP 10
1 BMU
2 HSPU
4 Kettlebell Swings
Mittwoch, 03.07.2024
CrossFit
Gymnastic Practice:
On a 10:00 clock:
Work on chosen gymnastics skill
Pre-workout:
EMOM 8:
Min 1 | :30 strict toes-to-bars
Min 2 | 5-10 strict ring dips
Conditioning challenge:
20:00 to establish max meters on a machine of your choice.
Donnerstag, 04.07.2024
CrossFit
HERO-WOD: MORRISON
50-40-30-20-10 reps for time:
Wall-ball shots (6/9 kg)
Box jumps (20’/24’)
KB swings (16/24 kg)
– Step down from the box.
Cardio
AMRAP10
10 Burpees
15 Box Jump Overs (20’/24’)
20 DB Snatches (15/22,5kg)
-Rest 2 min
AMRAP10
100m Double KB Farmers Carry (15/22,5kg)
15 Cal. Row
20 Sit-Ups
-Rest 2 min
AMRAP10
5 Pull-Ups
10 Push-Ups
15 Jumping Air Squats
Functional Bodybuilding
On a 35 min Clock / For max. Rounds
10 DB/KB Goblet Squats
8 DB/KB Shoulder Presses
10 Pull-Ups
10 Diamond Push-Ups on Slam Ball
8/8 KB Gorilla Rows
10 Plank Knees to Chest + In and Outs
-Use mod-heavy load
-Increase load as desire
-Break ~30 sec. between exercises
-Break 2 min. between Rounds
Freitag, 05.07.2024
CrossFit
Pre-workout:
On a 10:00 clock:
Build to a heavy 1 squat clean + 2 front squats
3 rounds for time:
Run 400 m (Bike)
100 double-unders
10 front squats (70/102 kg)
Weightlifting Beginner
Skill: (Power) Snatch Balance
Workout: EMOMx12 - (Hang) Power Snatch + Snatch Push Press + (Power) Snatch Balance - 1+2+1 @light/moderate
Weightlifting Fortgeschrittene
Hang Snatch OR Above Knee Block Snatch – Heavy Double to max. 87% + 3x 2@90% of Double
Power Clean + T&G PushPress – Work to 1 heavy’ish set of 1+3 + E1.5MOMx4 at that weight
Hovering Clean Pull /w aggressive Extension – 4x 3@85% Big Shrug, no active pull!
Paused Front Squat – Find Heavy 2 with 2sec Pause with FAST standup + Max set (max 10 reps!) at 80% of that!
Core Circuit: 15 Weighted SitUps / 20/20 Russian Twists / 1:00min Plank Hold
Weightlifting Hausaufgaben
Snatch PushPress + Snatch Balance - E2MOMx4 - 2+2 @moderate
Hip Snatch – E1.5MOMx5 – 2@63-73%
Above Knee Hang Clean + Jerk – E1.5MOMx4 – 1+2@73-78%
Back Squat Superset – E1.5MOMx8 – 2 BackSquats @73% (of estimated 1RM + 5 DB Squat Jumps)
Superset: Push Ups & HLRs – 5x 10/10
Samstag, 06.07.2024
Team-Wod
Team of 2 / AMRAP30 / YGIG
20 Hang Power Cleans (40/60kg)
20 Cal. Ski
20 Front Squats (40/60kg)
200m Run (together)
20 Thruster (40/60kg)
20 Cal. Bike
20 Shoulder to Overhead (40/60kg)
200m Run (together)
Sonntag, 07.07.2024
CrossFit
AMRAP 15:
20-cal row
15 double-DB push presses (15/22.5 kg)
10 toes-to-bars
Cardio
Team of 2 / AMRAP40 / YGIG
Buy In: 1600m Run (Bike) (together)
in remaining time AMRAP of:
50 KB High Pulls (16/22,5kg)
100 Double Unders / 200 Single Unders
50 Jumping Lunges
100 Crossed Mountain Climbers
50 Cal. Ski
100 Push-Ups
50 Slam Balls
100 Goblets Squats (16/22,5kg)
Sonntag, 30.06.2024
Long Distance
On a 60min. Clock
With a patner
Buy in: 5000m. Bike
40 DB-Devil-Presses (15/22,5kg)
2000m. Row
40 DB-Devil Presses (15/22,5kg)
20 Rounds:
8 DB-Cleans (15/22,5kg)
12 Lateral Jumps over DB
-Switch partner after a full round.
AMRAP in remaining time:
40 sync. Air Squats
40 Box Jump Over (20'/24')
400m. Run (Together)
40 Partner Wall-Balls (6/9kg)
40 Butterfly Sit-Ups (6/9kg)
400m. Run (Together)
40 sync. Lunges
10 Wall-Walks
CrossFit
„Helen“
3 Rounds for time:
400m. Run
21 KB-Swings (16/24kg)
12 Pull-Ups
Montag, 01.07.2024
Cardio
AMRAPx15
200m. Run
10 Down & Ups
15 alt. DB-Snatches (15/22,5kg)
20 Tuck-Ups
25 cal. Bike
Rest 2 min.
AMRAPx15
200m. KB OH-carry (16/24kg)
10 Burpees over KB
15 KB-Swings (16/24kg)
20 Butterfly Sit-Ups
25 cal. Ski
CrossFit
„Heavy-Day“
9 sets for load:
5-5-3-3-3-1-1-1-1:
Power cleans
AMRAPx8
20 Deadlifts (30/40kg)
15 Butterfly Sit-Ups
10 Hang Power Cleans (30/40kg)
5 Burpees over bar
Dienstag, 02.07.2024
Hyrox
EMOMx12
Min1: 45 sec. Plank-Hold
Min2: 45 sec. KB-Hold (2x24/2x32kg)
Min3: 45 sec. Wall-Sit (6/9kg)
Rest 3 min.
AMRAPx20
400m. Run
20 Wall-Balls (6/9kg)
400m. Ski
20 Hand Release Push.Ups
400m. Row
2 Lanes Burpee Broad Jumps
CrossFit
Pre-workout:
Accumulate:
50 alternating wall-facing handstand shoulder taps
Or…
45.7-m handstand walk
AMRAP 10:
20 alternating walking lunges
2 wall walks
20 sit-ups
2 wall walks
Mittwoch, 03.07.2024
Long Distance Weekday
AMRAPx40
Teams of 2 YGIG
800m. Sandbag Carry (30/45kg)
40 Push-ups with Hand Clap
100 Shoulder Taps
3000m. Standing Bike
40 Sandbag Over Shoulder
100 Mountain Climbers
40 Burpee Crawl under & Jump over partner
CrossFit
„BARBARA“
5 Rounds for time:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
Rest 3min Between rounds.
Donnerstag, 04.07.2024
Cardio
On a 33min. Clock
Buy in: 2000m. Row/Ski
*Every 250m. Perform:
5 Box Jumps (20'/24')
3 Push-Ups
1 Burpee
Rest 1min.
AMRAP in remaining time:
20 alt. DB-Cleans (15/22,5kg)
20 DB Push-Press
20 Lateral Jumps over DB
20 Weighted Box Step-Ups (15/22,5kg)
CrossFit
For time:
100 burpees to a target
– Target 6 inches above reach.
Post-work:
3 Rounds:
:30 sec. Flutter Kicks
:30 sec. Rest
:30 sec. Hollow-Hold
:30 sec. Rest
Weightlifting
Skill:
Snatch Variations
EMOMx6
1 Muscle Snatch+2 BN Push-Press+1 Snatch Balance
-Start light and increase weight.
EMOMx6
3 High Hang Power Snatches
-Light weight.
E2MOMx6
1 Snatch Pull+1 Below The Knee Hang Squat Snatch+1 Hang Squat Snatch
-Work up to heavy of the day.
Freitag, 05.07.2024
Hyrox
AMRAPx35
800m. Row
200m. Farmers Carry (2x16/2x24kg)
40 alt. Lunges (10/20kg)
800m. Ski
2 Lanes Sled Push (75kg)
40 Wall-Balls (6/9kg)
800m. Run
CrossFit
„Daniel“
For time:
50 pull-ups
400-m run
21 thrusters (29/43 kg)
800-m run
21 thrusters
400-m run
50 pull-ups
– 20:00 time cap.
Samstag, 06.07.2024
Cardio
AMRAPx33
50 cal. Row
20 Plate Ground to OH (10/15kg)
1 min. Wall-Sit w. Plate
50 cal. Ski
20 Medball Squat Cleans (6/9kg)
20 Russian twist w. Medball
50 cal. Bike
20 Burpees to plate
1 min. Plank-Hold w. Plate
Crossfit
“Randy”
For time:
75 power snatches (25/34 kg)
– 10:00 time cap.
Teens
entfällt
Sonntag, 07.07.2024
Long Distance
On a 60min. Clock
With a partner
20 Rounds:
4 T2B/Knee over hip
6 cal. Bike
8 Jumping Lunges
-Switch partner after a full round.
20 Rounds:
4 DB-Snatches (15/22,5kg)
6 cal. Ski
8 Shoulder Taps
-Switch partner after a full round.
AMRAP in remaining time YGIG:
8 Lanes Empty Sled Push
40 Tuck-Ups
40 alt. OH-reverse Lunges (15/22,5kg)
800m. Run (Together)
8 Lanes Burpee Broad Jumps
40 Pull-Ups/Jumping Pull-Ups
40 alt. Single leg V-Ups
CrossFit
On a 12:00 clock:
2-4-6-8-10…
DB hang power cleans (15/22.5 kg)
Ring dips
4-8-12-16-20…
Double-unders
– Use two dumbbells.
Post-workout
For time:
200-m DB farmers carry
– Use two dumbbells.