Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 14.07.2025
CrossFit
For time:
400-m run
30 toes-to-bars
400-m run
10 wall walks
400-m run
30 toes-to-bars
400-m run
Post-workout
3 sets:
10 good mornings
– Build in load, but only as quality mechanics allow.
Cardio
AMRAPx15
5-10-15-20-..
Double Unders / Single Unders
Butterfly Sit-Ups
Single Leg toes to bar
cal. Ski
Rest 3 min.
AMRAPx15
5-10-15-20-..
Double Unders / Single Unders
DB-Push Press (15/22,5kg)
DB-Plank Reach Through
cal. Bike
Dienstag, 15.07.2025
Crossfit
5 rounds for time:
12 KB goblet squats (16/24 kg)
1 legless rope climb (4.6/4.6 m)
12 single-arm KB box step-ups (51/51 cm)
6 strict pull-ups
Post-workout
3 sets:
5 KB windmills/arm
– Build in load, but only as quality mechanics allow.
Cardio
AMRAPx34
5 Burpees
200m. KB-Suitcase Carry (16/24kg)
40 Air Squats
40 KB-Deadlifts (16/24kg)
40 cal. Ski
5 Burpees
200m. Run
40 Handrelease Push-Ups
40 American KB-Swings (16/24kg)
Mittwoch, 16.07.2025
Crossfit
Heavy-Day
On a 20:00 clock:
Build to a 1-rep-max snatch
Cardio
EMOMx40
Min1: 15-20 Wall-Balls (6/9kg)
Min2: 40 sec. Max cal. Row
Min3: 8-10 alt. DB-Devil Presses (15/22,5kg)
Min4: 40 sec. Max cal. Bike
Min5: Rest
Donnerstag, 17.07.2025
Crossfit
AMRAP 16:
200-m run
100-m double-DB farmers carry (15/22.5 kg)
1:00 plank hold
Post-workout
8 sets:
:20 double-unders
:10 rest
– Use this as practice for Saturday’s workout.
– Advanced athletes can try triple-unders or use a weighted rope.
Cardio
Every 3minx7
15 alt. DB-Snatches (15/22,5kg)
12 Box Jump Overs (20'/24')
9 Goblet Squats
6 Burpees
-Into max cal. Bike / row in remaining time.
Rest 2 min Between rounds.
Freitag, 18.07.2025
Crossfit
Pre-workout
EMOM 8:
1 clean pull
1 hang power clean
1 thruster
– Build in load, but only as quality mechanics allow.
3 rounds for time:
9 hang power cleans (34/52 kg)
12 thrusters
15 lateral burpees over the bar
Cardio
EMOMx10
5 Deadlifts (30/40kg)
3 Power Cleans
1 Thruster
Rest 3 min.
AMRAPx20
With a partner
50 cal. Bike (YGIG)
400m. Run (together)
30 sync. Air Squats
20 sync. Lateral Burpees Over Bar
10 sync. Shoulder to OH
Weightlifting
Skill: Power Clean
Workout: E2MOMx10: 9/7 cal Echo Bike OR 15/12 cal Bike (switch each round!) + 5 Power Cleans
Acc.: 3x Superset: 10/10m HEAVY Suitcase Carry + 5x Ab Rollout
Samstag, 19.07.2025
Crossfit
For time with a partner:
80/100-cal row
150 double-unders
100 deadlifts (43/61 kg)
150 double-unders
80/100-cal row
Post-workout
4 sets:
:20 flutter kicks
:10 rest
:20 Russian twists
:10 rest
– Add weight to the Russian twists if desired.
Cardio
AMRAPx10
10 DB-Deadlifts (2x15/2x22,5kg)
15 DB-Hang Snatches (2x15/2x22,5kg)
200m. Ski
Rest 3 min.
AMRAPx10
10 Toes to bar
15 Wall-Balls (6/9kg)
200m. Run
Rest 3 min.
AMRAPx10
10 Burpees
15 Jumping Lunges
500m. Bike
Sonntag, 20.07.2025
Crossfit
"DIANE"
For time:
21-15-9
Deadlifts (70/102 kg)
Handstand push-ups
Post-workout
4 sets:
:20 hollow rocks
:10 rest
Long Distance
AMRAPx60
With a partner
5000m. Bike (YGIG)
20 Rounds:
8 Wall-Balls (6/9kg)
6 Butterfly Sit-Ups
4 Pull-Ups
-Switch partner after a full round.
2000m. Ski (YGIG)
20 Rounds:
8 alt. DB-Clean & Jerk (15/22,5kg)
6 Goblet Squats
4 Burpees over DB
-Switch partner after a full round.
Montag, 14.07.2025
CrossFit
Pre-workout
On a 10:00 clock:
Build to a heavy set of 2 touch-and-go cleans
5 rounds for time:
250/300-m row
5 power cleans (56/84 kg)
Hyrox
2:00 on / :30 off x 3 Rounds
- Sled pull+Sled Push (50kg)
- Shuttle Runs
- 25 Wall-Balls (6/9kg) + max Plank hold
- Walking Lunges (10/20kg)
- Max m. Ski
Dienstag, 15.07.2025
Crossfit
Pre-workout
1 round:
:30 single-unders
:30 rest
:30 single-leg single-unders
:30 rest
:30 single-leg single-unders
:30 rest
:30 running step single-unders
:30 rest
:30 running step single-unders
:30 rest
:30 running step single-unders
:30 rest
AMRAP 15:
10 push-ups
20 AbMat sit-ups
30 single-unders
Cardio
AMRAPx32
50 Double Unders / 100 Single Unders
25 Tuck Ups
25 Box Jumps (20'/24')
50 Double Unders
25 Bicycle Crunches
25 DB Clean & Jerk (15/22,5kg)
50 Double Unders
25 Butterfly Sit-Ups
25 Goblet Squats (15/22,5kg)
Mittwoch, 16.07.2025
Crossfit
3 rounds for time:
25/35-cal bike
21 pull-ups
Post-workout
3 sets:
:30 side plank, right
:30 side plank, left
– Rest 1:00 between sets.
Hyrox
AMRAPx34
2 Rounds:
400m. Run
2 Lanes Walking Lunges (10/20kg)
20 cal. Row
Rest 1 min.
2 Rounds:
200m. Farmers Carry (2x16/2x24kg)
10 Burpee Box Jumps (20'/24')
20 cal. Ski
Rest 1 min.
Donnerstag, 17.07.2025
Crossfit
Heavy-Day
For load:
Thruster
3-3-2-2-1-1-1
Cardio
EMOMx35
Min1: 10-15 Toes to Bar
Min2: 45 sec. Max Shuttle Run
Min3: 10-15 American KB-Swings (16/24kg)
Min4: Max cal. Row/Ski
Min5: Rest
Freitag, 18.07.2025
Crossfit
Pre-workout
EMOM 6:
3 broad jumps for max distance
– Build in distance each minute.
7 rounds for time:
5 box jump-overs (61/76 cm)
3 ring muscle-ups / bar muscle-ups
Hyrox
6 min. Work / 2 min. Rest x 5
- 800m. Run, into max distance Ski
- 800m. Run, into max distance burpee broad jumps
- 800m. Run, into max Wall-Balls (6/9kg)
- 800m. Run, into max distance Row
- 800m. Run, into max distance Sled Push (75kg)
Samstag, 19.07.2025
Hyrox Inhouse Challange!
Sonntag, 20.07.2025
Crossfit
For time:
1,600-m run / row
100 wall-ball shots (6/9 kg) (2.7/3 m)
100 KB snatches (16/24 kg)
Long Distance
AMRAPx60
Teams of 2 YGIG
3000m. Ski
80 Air Squats
80 Box Jump Overs (20'/24')
10 Wall-Walks
3000m. Row
80 alt. DB-Snatches (15/22,5kg)
80 Renegade Rows (15/22,5kg)
10 Muscle Ups / scaling option
Hyrox Performance
Strength/Mobility/Core:
1min ON / :30 OFF
3 Rounds (22min)1) alt. Cossack Squats
2) heavy suitcase carry (maintain good form)
3) seated strict press
4) air squat bottom hold (upright upper body)
5) double DB romanian deadlifts
compromised Erg Work:
8min row/ski @ moderate
rest 1min
1min row/ski @ hart
rest :30
1min row/ski @ hart
12min AMRAP
Teams of 2
200m echo bike (400m)/row/ski/run
1 lane heavy sled pull @ comp weight + 10kg
switch athlete after each full round
12min AMRAP
Teams of 2
30sec. bike @ hart
20 wall balls @ comp. weight
switch athlete after each full round