Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
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)
Montag, 08.07.2024
CrossFit
6 rounds for time of:
10 DB burpee deadlifts (15/22.5 kg)
10 box jumps (24’/30’)
Post-workout:
Accumulate:
10 Turkish get-ups/arm
– Use a single dumbbell.
Dienstag, 09.07.2024
CrossFit
HEAVY-DAY
For load:
5-5-5-5-5
Back squat
Post-Workout:
8 Rounds for Calories
0:20 Bike/Ski
0:10 Rest
Cardio
4 Rounds for Reps/Calories
1:00 Wall Balls (6/9kg)
Rest: 0:30
1:00 Ski
Rest: 0:30
1:00 Double Unders
Rest: 0:30
1:00 Toes-to Bar
Rest: 0:30
1:00 Row
Rest: 0:30
Technik-Class
Skill:
Pull-Over
10 Min EMOM
Odd: 3 Strict T2B
Even: 1 Pull Over
Mittwoch, 10.07.2024
CrossFit
MARY / BENCHMARK
AMRAP 20:
5 handstand push-ups
10 alternating single-leg squats
15 pull-ups
Donnerstag, 11.07.2024
CrossFit
Pre-workout
EMOM 6:
3 hang power cleans
– Build to a heavy 3-rep for the day.
3 rounds for time:
30 hang power cleans (34/52 kg)
30 bar-facing burpees
Cardio
Team of 2 / AMRAP35 / YGIG
500m Row
40 KB Swings (16/24kg)
40 Burpees
500m Ski
40 Overhead Plate Lunges (10/20kg)
40 Push-Ups
Functional Bodybuilding
5x20 Double DB Walking Lunges
-Mod-Heavy Load in each Set
-Every 3 min
4x10 DB Bench Press
-Heavy Load in each Set
-Every 3 min
4x5-10 Strict Pull-Ups
Hold for 3 sec. on top
Every 3 min
Freitag, 12.07.2024
CrossFit
AMRAP15:
12 sumo deadlift high pulls (29/43 kg)
12 Push-Ups
350m Bike
Post workout
On a 8:00 clock:
6 attempts at a max-distance broad jump
-After each attempt, perform 4 Shuttle Runs
-Break as needed
Weightlifting Beginner
Skill: Clean Pull with Pause
Workout: Paused Clean Pull (3sec @knee) + Hang Power Clean + Front Squat - EMOMx12 – 1+1+1 @moderate
Weightlifting Fortgeschrittene
Snatch PushPress + Snatch Balance - E2MOMx4 - 2+2 @moderate (2-3kg more!)
Hip Snatch – E1.5MOMx5 – 2@67-76%
Above Knee Hang Clean + Jerk – E1.5MOMx4 – 1+2@76-81%
Back Squat Superset – E1.5MOMx8 – 2 BackSquats @76% (of estimated 1RM + 5 DB Squat Jumps)
Superset: Push Ups & HLRs – 5x 10/10
Weightlifting Hausaufgaben
Hang Snatch OR Above Knee Block Snatch – Heavy Double to max. 90% + 3x 2@90% of Double
Power Clean + T&G PushPress – Work to 1 heavy’ish set of 1+3 + E1.5MOMx4 at that weight (2-3kg more!)
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 (2-3kg more!) + Max set (max 10 reps!) at 80% of that!
Core Circuit: 15 Weighted SitUps / 20/20 Russian Twists / 1:00min Plank Hold
Samstag, 13.07.2024
Team-Wod
Team of 2 / AMRAP30 / YGIG
200m Double KB Farmers Carry (16/24kg)
80 Wall Balls (6/9kg)
20 Bar Muscle Ups / 40 Chest to Bar Pull-Ups
60 Deadlifts (70/100kg)
10 Wall Walks
40 Box Jumps Over
Sonntag, 14.07.2024
CrossFit
Every 4:00 minutes for 5 rounds:
400-m run (Row/Bike/Ski)
2 legless rope climbs
– Rest remaining time.
Cardio
EMOM42
Min 1: 20 Jumping Air Squats
MIn 2: 40 Double Unders
Min 3: 10 Push Up to Side Plank
Min 4: 20 V-Ups
Min 5: 15 Burpees
Min 6: Max. Plank Hold
Min 7: Rest
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.
Montag, 08.07.2024
Cardio
AMRAPx35
Teams of 2 YGIG
200 cal. Row
40 Burpee Box Jump Over (20'/24')
40 Russian Twist w. KB (16/24kg)
40 KB-Deadlifts (2x16/2x24kg)
200 cal. Bike
40 Jumping Lunges
40 alt. Single Leg V-ups
40 KB-Swings (16/24kg)
CrossFit
„Kelly Brown“
5 rounds for time:
440-m row
10 box jumps (61/76 cm)
10 deadlifts (84/125 kg)
10 wall-ball shots (6/9 kg)
– 25:00 time cap.
Dienstag, 09.07.2024
Hyrox
AMRAPx33
200m. Run
30 Medball Deadlifts (6/9kg)
30 Medball Sit-Ups
200m Run
30 Wall-Balls (6/9kg)
100m. Farmers Carry (2x16/2x24kg)
200m. Run
1 Lane Sled Pull (50kg)
3 Lanes Walking Lunges (10/20kg)
CrossFit
For time:
27-21-15
Knees-to-elbows
Hand-release push-ups
Russian KB swings (24/32 kg)
Post-workout
1 set:
61-m single-arm overhead kettlebell walk
– Use your workout weight.
– Switch arms as needed.
Mittwoch, 10.07.2024
Long Distance Weekday
AMRAPx38
400m. Run
40 cal. Bike
20 T2B/Knee over Hip
20 alt. DB-Cleans (15/22,5kg)
400m. Run
40 cal. Row
20 Hand Release Push-Ups
20 Weighted Box-Step Ups (20'/24')(15/22,5kg)
400m. Run
40 cal. Ski
20 Goblet Squats (15/22,5kg)
20 Butterfly Sit-Ups
CrossFit
7 rounds for time:
200-m run
10 DB box step-overs (10/15 kg) (51/61 cm)
– Use two dumbbells.
Post-workout
Accumulate:
25 strict pull-ups
– Advanced athletes add load.
Donnerstag, 11.07.2024
Cardio
AMRAPx30
40 Double Unders/80 Single Unders
20 Plate Ground to OH (10/15kg)
20 Plate Jumps
2 Wall-Walks
20 cal. Bike
40 Double Unders/80 Single Unders
20 Burpees to plate
20 Mountain Climbers
2 Wall-Walks
20 cal. Row
CrossFit
Pre-workout
EMOM 6:
2 hang squat cleans
– Build to a heavy set of 2.
For time:
21-15-9
Handstand push-ups
Hang squat cleans (34/52 kg)
Weightlifting
Skill:
Clean, Jerk variations
EMOMx8
1 Power Clean+1 Hang Squat Clean+2 Push Jerk
EMOMx6
3 Split Jerks
-Work up in weight
Every 2minx5
1 Clean+1 Front Squat+1 Push/Split Jerk
-Work up to heavy of the day
Freitag, 12.07.2024
Hyrox
AMRAPx35
Teams of 2 YGIG
1000m. Row
40 Partner Wall-Balls (6/9kg)
10 Lanes Walking Lunges (10/20kg)
800m. Run (Together)
1000m. Ski
4 Lanes Sled push with partner on top
10 Lanes Burpee Broad Jumps
200m. Farmers Carry (2x16/2x24kg)
CrossFit
For time:
30 sumo deadlift high pulls (25/35kg)
1:00 plank hold
30 lateral burpees over the barbell
1:00 plank hold
30 sumo deadlift high pulls
1:00 plank hold
30 lateral burpees over the barbell
– Plank hold time is accumulated.
Post-workout:
Accumulate:
30 Barbell Goodmornings (25/35kg)
Samstag, 13.07.2024
Cardio
AMRAPx32
30 cal. Row
20 Renegade Rows (15/22,5kg)
10 Down & Ups
20 DB-Push Press (15/22,5kg)
30 cal. Bike
20 Juming Air Squats
10 Down & Ups
20 Glute Bridges (15/22,5kg)
30 cal. Ski
20 Push-ups
10 Down & Ups
20 DB Thrusters (15/22,5kg)
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
Teens
entfällt
Sonntag, 14.07.2024
Long Distance
On a 60min. Clock
With a partner
Buy in: 5000m. Bike
2000m. Row
1000m. Ski
10 Rounds:
10 Shoulder Taps
5 Box Jump over (20'/24')(6/9kg)
-Switch Partner after a full round.
AMRAP in remaining time:
400m. Medball Run (6/9kg)(Together)
50 Burpee Box Jump Over (20'/24')
50 Butterfly Sit-Ups (6/9kg)
50 alt. DB-Snatches (15/22,5kg)
400m. Medball Run
50 T2B/Knee Over Hip
50 Wall-Balls (6/9kg)
50 Goblet Squats (15/22,5kg)
CrossFit
Gymnastic Practice:
On a 10min. Clock
Work on chosen gymnastic skill
8 rounds with a partner:
400-m run
Max-calorie row
– One partner runs while the other rows for max calories. Athletes switch when the runner returns. Each partner will run and row four times.