Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
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
Montag, 15.07.2024
CrossFit
ISABEL / BENCHMARK
For time:
30 power snatches (43/61 kg)
Post-workout
On an 8:00 clock:
Build to a heavy 1-rep snatch
– Power or squat.
Dienstag, 16.07.2024
CrossFit
Pre-workout:
EMOM 6:
1 squat clean thruster
– Build to a heavy single.
AMRAP 12:
10-calorie Row/BikeSki
3 thrusters (56/84 kg)
12-calorie Row/Bike/Ski
3 thrusters
14-calorie Row/Bike/Ski
3 thrusters
– Add 2 calories each round until time expires.
Cardio
Team of 2 / AMRAP30 / YGIG /
2 Wall Walk
4 Alt. Single DB Devils Presses (15/22,5kg)
6 Toes-to-Bar
8 Goblet Squats (15/22,5kg)
-Switch partner after a full round
Technik-Class
Skill:
Handstand Hold
WOD:
Marguerita AMRAP 10:
1 Burpee
1 Push Up
1 Jumping Jack
1 Sit Up
1 Handstand Hold
Mittwoch, 17.07.2024
CrossFit
PARTNER SMALL / BENCHMARK
3 rounds for time:
800/1,000-m Row/Ski
50 burpees
50 box jumps (20’/24’)
800-m run
– Partners break up the row, burpees, box jumps, and runs as needed; one partner moves at a time.
– 45:00 time cap.
Donnerstag, 18.07.2024
CrossFit
For time:
5 rounds:
12 alternating box step-ups (20’/24’)
6 bar muscle-ups
– Rest 2:00
5 rounds:
12 alternating box step-ups (20’/24’)
3 wall walks
Cardio
30 min Tabata Workout (20/10) / 10 Rounds
Russian Twists (5/10kg)
Speed Skaters
Crossed Mountain Climbers
Jumping Lunges
Tuck-Ups
Push-Ups to Shoulder Tap (1PU+2ST)
Functional Bodybuilding
entfällt
Freitag, 19.07.2024
Cardio
Team of 2 / AMRAP 30 / YGYG
Partner A:
10 Deadlifts (40/60kg)
10 Burpee Box Jump Overs (20’/24’)
Partner B:
10 KB Swings (16/24kg)
10 Pull-Ups / Hard Ring Rows
-Partner A+B works at the same time, switch if both partners finish each round
-If each partners complete both rounds, perform 20 Slam Balls (12/24kg) (YGIG)
Weightlifting Hausaufgaben 1
Snatch PushPress + Snatch Balance – 4x (2+2)@moderate (2-3kg more!)
Hip Snatch – E1.5MOMx5 – 2@70-80%
Above Knee Hang Clean + Jerk – E1.5MOMx4 – 1+2@79-83%
Back Squat Superset – E1.5MOMx8 – 2 BackSquats @78% (of estimated 1RM + 5 DB Squat Jumps)
Superset: Push Ups & HLRs – 5x 10/10
Weightlifting Hausaufgaben 2
Hang Snatch / Above Knee Block Snatch – Heavy Double to max. 95% + 3x 2@90%
Power Clean + T&G PushPress – Work to 1 moderate heavy set of 1+3 that moves well + 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 + Max set (max 10 reps!) at 80% of that!
Core Circuit: 15 Weighted SitUps / 20/20 Russian Twists / 1:00min Plank Hold
Samstag, 20.07.2024
Summer Cup in Horn - Lehe bei CF Leuchtfeuer
Sonntag, 21.07.2024
geschlossen
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.
Montag, 15.07.2024
Cardio
AMRAPx15
2-4-6-8-..
Box Jumps (20'/24')
Butterfly Sit-Ups
Cal. Bike
-Perform 1 Wall-Walk after each round.
Rest 3min.
AMRAPx15
2-4-6-8-..
DB-Cleans (15/22,5kg)
Tuck-Ups
Cal. Ski
-Perform 2 DB-Devil presses after each round.
CrossFit
EMOM 18:
Min 1 | 5 power cleans (47/70 kg)
Min 2 | 9/12 cals bike
Min 3 | 5 strict pull-ups + 10 push-ups + 15 air squats
Dienstag, 16.07.2024
Hyrox
AMRAPx35
2 Rounds:
400m. Row
20 alt. Lunges (20/30kg)
1 min. Plank Hold
2 Rounds:
400m. Ski
10 Burpee Broad Jumps
1 min. Farmers-Hold (2x24/2x32kg)
2 Rounds:
400m. Run
20 Wall-Balls (6/9kg)
1 min. Wall-Sit (6/9kg)
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
Mittwoch, 17.07.2024
Long Distance Weekday
On a 40min. Clock
With a partner
10 Rounds:
3 T2B/Knee over hip
2 Pull-Ups/Jumping Pull-Ups
1 Burpee to target
-Switch Partner after a full round.
10 Rounds:
10 Shoulder Taps
8 Mountain Climbers
6 Jumping Air Squats
-Switch Partner After a full round.
AMRAP in remaining time YGIG:
40 cal. Standing Bike
4 Lanes Sled Push (75kg)
40 Single Leg V-Ups
40 cal. Ski
40 alt. DB-Snatches (15/22,5kg)
40 Goblet Squats (15/22,5kg)
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 185/275 lb)
Donnerstag, 18.07.2024
Cardio
AMRAPx32
20 cal. Row
20 KB-Swings (16/24kg)
10 KB-Hang-Cleans (16/24kg)
20 cal. Bike
20 Hand-release Push-ups
10 Up & Down Plank
20 cal. Ski
20 Russian Twist w. KB
10 Burpee over KB
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.
Weightlifting
Skill:
Snatch
EMOMx6
1 Power Snatch+2 OH Squats
-Work up in weight
E2MOMx5
1 Snatch Pull+1 Snatch Deadlift+2 Hang Squat Snatches
-Increase weight every round.
Power Snatches:
1x (Light weight) x5 sets
1x (Moderate weight) x3 sets
1x (Heavy weight) x3 sets
-Rest 30 sec between lifts.
Freitag, 19.07.2024
geschlossen
Samstag, 20.07.2024
Summer Cup
Sonntag, 21.07.2024
geschlossen