Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 21.07.2025
CrossFit
Pre-workout
5 sets:
1 power snatch
1 hang squat snatch
1 overhead squat
"NANCY"
5 rounds for time:
400-m run
15 overhead squats (29/43 kg)
Cardio
AMRAPx35
500m. Row
500m. Ski
25 Wall-Balls (6/9kg)
25 alt. Lunges (6/9kg)
500m. Row
500m. Ski
25 alt. DB-Snatches (15/22,5kg)
25 Weighted Sit-Ups (15/22,5kg)
Dienstag, 22.07.2025
Crossfit
For time:
60 KB swings (16/24 kg)
25/30-cal bike
60 KB swings
Post-workout
3 sets:
5 KB windmills/arm
5 KB Turkish get-ups/arm
– Build in load, but only as quality mechanics allow.
Cardio
EMOMx8
Min1: 45 sec. max cal. Bike
Min2: 8-10 Burpee Broad Jumps
Rest 2 min.
EMOMx8
Min1: 45 sec. max Shuttle Runs
Min2: 45 sec. Plank-Hold
Rest 2 min,
AMRAPx15
200m. Run
20 KB-Swings (16/24kg)
200m. Run
20 Goblet Squats (16/24kg)
Mittwoch, 23.07.2025
Crossfit
Pre-workout
EMOM 6:
2-5 pull-ups
10-9-8-7-6-5-4-3-2-1 reps for time of:
Pull-ups
Handstand push-ups
Cardio
AMRAPx32
2 Rounds:
200m. OH-Carry (10/15kg)
20 Plate Ground to OH
20 Mountain Climbers
Rest 1 min.
2 Rounds:
1000m. Bike
20 Box Jump Overs (20'/24')
20 Butterfly Sit-Ups
Rest 1 min.
Donnerstag, 24.07.2025
Crossfit
Pre-workout
EMOM 8:
1 power clean
2 hang squat cleans
6 rounds for time:
250-m row
12 hang squat cleans (29/43 kg)
12 burpees
Cardio
EMOMx35
Min1: 6-8 alt. DB-Devil Presses (15/22,5kg)
Min2: 45 sec cal. Ski
Min3: 8-10 Toes to Bar
Min4: 45 sec. cal. Row
Min5: 8-10 DB-Thrusters (15/22,5kg)
Freitag, 25.07.2025
Crossfit
Pre-workout
Banded stability work
For load:
Deadlift
5-5-5-5-5
Cardio
AMRAPx34
300m. Row
30 KB-Deadlifts (2x16/2x24kg)
30 KB-Hang Cleans (16/24kg)
5 Burpees over KB
300m. Ski
30 Box Jumps (20'/24')
30 alt. Single Leg V-Ups
5 Wall-Walks
Weightlifting
Skill: Snatch (Power + Hang Squat Snatch)
Workout: E1.5MOMx10 - 1 Power Snatch + 2 Hang Squat Snatches (Start around 65% of 1RM)
Acc.: 3x Superset of: 8 KB Z-Presses & 10/10m HEAVY single DB Overhead Carry
Samstag, 26.07.2025
Crossfit
3 rounds for time with a partner:
800-m run
10 rope climbs
50 overhead squats (29/43 kg)
– Run together and split the rope climbs and squats as needed.
Cardio
AMRAPx15
5-10-15-20-..
cal. Bike
Medball Squat Cleans (6/9kg)
Tuck-Ups
Shoulder Taps
Rest 3 min.
AMRAPx15
5-10-15-20-..
cal. Ski
Pull-Ups
Handrelase Push-Ups
Air Squats
Sonntag, 27.07.2025
Crossfit
5 rounds:
AMRAP 2:
10 shuttle runs
Max knees-to-elbows
– Rest 2:00 between rounds.
Long Distance
AMRAPx60
With a partner
10 Rounds:
8 cal. Row
8 American KB-Swings (16/24kg)
4 Burpees Over KB
-Switch partner after a full round.
10 Rounds:
8 cal. Ski
8 alt. Single leg toes to bar
4 Burpees to target
-Switch partner after a full round.
10 Rounds:
8 cal. Bike
8 Goblet Squats (16/24kg)
4 Burpee Box Jump Overs (20'/24')
-Switch partner after a full round.
Montag, 21.07.2025
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.
Hyrox
AMRAPx35
2 Rounds:
500m. Row
20 alt. Lunges (10/20kg)
20 Sandbag Goodmornings
Rest 1 min.
2 Rounds:
500m. Ski
20 KB-Deadlifts (2x16/2x24kg)
1 min. KB-Hold (2x16/2x24kg)
Rest 1 min.
2 Rounds:
200m. Run
20 Wall-Balls (6/9kg)
20 Handrelease Push-Ups
Rest 1 min.
Dienstag, 22.07.2025
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
AMRAPx15
5-10-15-20-..
Double Unders / Single Unders
Butterfly Sit-Ups
Single Leg toes to bar
Burpees to Target
Rest 3 min.
AMRAPx15
5-10-15-20-..
Tuck-Ups
DB-Push Press (15/22,5kg)
alt. DB-Devil Presses (15/22,5kg)
cal. Ski
Mittwoch, 23.07.2025
Crossfit
Heavy-Day
On a 20:00 clock:
Build to a 1-rep-max snatch
Hyrox
AMRAPx16
1000m. Ski
400m. Run
20 Burpee Broad Jumps
Rest 3 min.
AMRAPx16
1000m. Row
400m. Run
2 Lanes Sled Push (50kg)
Donnerstag, 24.07.2025
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, 25.07.2025
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
Hyrox
AMRAPx40
Teams of 2 YGIG
50 sync. Lunges
100 Wall-Balls (6/9kg)
2000m. Ski
400m. Run (Together)
50 sync. Lunges
10 Lanes Burpee Broad Jumps
2000m. Row
400m. Run (Together)
Samstag, 26.07.2025
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)
500m. Bike
Rest 3 min.
AMRAPx10
10 Burpees
15 KB-Swings (16/24kg)
200m. Run
Sonntag, 27.07.2025
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.
Hyrox Performance
Erg Work: Engine
4k Row or Ski @ zone 3
WOD:
AMRAP 15
800m run
2 lanes KB front rack lunges @2x 16/24kg
250m row
rest 3min
AMRAP 15
250m ski
20 wall balls @compt. weight
800m run