Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Sonntag, 28.07.2024
CrossFit
For time:
100-calorie row
100 box jump-overs (51/61 cm)
1,000-m run
Post-workout:
3 sets:
25 GHD sit-ups
:30 side plank hold/side
Cardio
2 Rounds of:
EMOM5: 15 Kettlebell Swings (16/24kg) + 5 Down and Ups
-Rest 1 min
EMOM5: 30 Double Unders + 5 Tuck-Ups
-Rest 1 min
EMOM5: 15 Wall Balls (6/9kg) + 5 Pull-Ups / Hard Ring Rows
Montag, 29.07.2024
CrossFit
AMRAP 20:
15 double-DB front squats (15/22.5 kg)
50 double-unders
12 strict pull-ups
15.2-m handstand walk
– 5 ft of handstand walking = 1 rep.
Dienstag, 30.07.2024
CrossFit
20 rounds for time with a partner:
7 push presses (34/52 kg)
100-m run
7 burpees
– One partner completes a full round at a time
before switching for 10 rounds each.
Cardio
AMRAP10
250m Row
12 alt. DB Snatches (15/22,5kg)
12 Jumps over the Rower
12 Push-Ups
Break 2 min
AMRAP10
250m Ski
12 Russian KB Swings (16/24kg)
12 Tuck Jumps
12 Tuck-Ups
Break 2 min
AMRAP10
8 Shuttle Runs
12 Burpee-to-Target
12 Wall Balls (6/9kg)
Technik-Class
Skill:
HSPU
AMRAP 6:
3 HSPU
6 Thruster (BB 25/35kg)
Rest 2 Min.
AMRAP 4 Min:
500 Meter Row
Max. Meter Handstand Walk
Mittwoch, 31.07.2024
CrossFit
Pre-workout
On a 10:00 clock:
3 hang power snatches
– Build to a heavy set of 3 reps.
3 rounds for time:
10 hang power snatches (29/43 kg)
2 rope climbs
200-m run
Donnerstag, 01.08.2024
CrossFit
Pre-workout:
On a 10:00 clock:
Low-ring muscle-up practice
For time:
500-m row
20 pike push-ups (51/61 cm)
500-m row
35 hand-release push-ups
500-m row
50 push-ups
500-m row
Cardio
Team of 2 / AMRAP35 / YGIG
60 Jumping Air Squats
600m Echo Bike
60 Double Unders
600m Run
40 Box Jumps (20’/24’)
400m Ski
40 Single KB Deadlifts (16/24kg)
400m Row
Functional Bodybuilding
5x5 Bench Presses
-Build to a Heavy Set of 5
-Every 3 min
On a 10 min Clock
Max. Ring Pull-Ups / Hard Ring Rows
-Rest as needed
-If is possible, go for big sets (>5)
On a 10 min Clock
Max. Double DB Walking Lunges
-use a mod-heavy weight
-min. 10 Walking Lunges in each set
Freitag, 02.08.2024
CrossFit
Pre-workout
On a 10:00 clock:
5 unbroken power cleans
– Build to a heavy set of 5 reps.
For time:
50 power cleans (43/61 kg)
– At the top of every minute, perform 10 box jumps (51/61 cm).
– 10:00 time cap.
Weightlifting Beginner
Paused Flat Footed Clean Pull + Floating Clean + Jerk
Workout: Above – E2MOMx8 2(1+1+1) @light/moderate (~65%)
Weightlifting Fortgeschrittene
BITTE MINDESTENS 15min VOR DER CLASS ERSCHEINEN UND FÜR 1. ÜBUNG WARM MACHEN!
Below Knee Hang Clean + Jerk – 15min to find moderate Heavy Double 2(1+1) (stay below 93%!)
Paused Front Squat – 15min to build to heavy double /w 5sec Pause in the bottom of each rep
Deadlift Superset: Clean Deadlift + Lateral Depth Jumps – E2MOMx4 (5+6) @weight that doesn’t kill you
Superset: 3x (each side!) - 25m unilateral KB Farmer’s Carry + 10 KB side bends
Weightlifting Hausaufgaben
FootedFlat Snatch Pull + Snatch – 4x 2(1+1) @74-80%
Flat Footed Clean Pull + Hang Below Knee Power Clean + Push Press – 4x (1+1+1) @65-75%
Back Squat SuperSet: Back Squat + Drop Landing into max vertical jump - E2MOMx5 – 3+3 @ 70% of 1RM / ~80% of 5RM
Acc.: 3x: 25m Seal Walk + 12 Tuck Ups
Samstag, 03.08.2024
Team-WOD
“Speedy”
Alcaides CrossFit Memorial WOD
AMRAP40 / Team of 2 / YGIG
Every 2 minutes, perform:
8 Wall Balls (6/9kg)
8 Deadlifts (30/40kg)
8 Power Cleans (30/40kg)
8 Shoulder-to-Overhead (30/40kg)
Max. Calorie row in remaining time
One partner works at a time.
From 0:00-2:00, Partner A does 8 Wall Balls, 8 Deadlifts, 8 Power Cleans, and 8 Shoulder-to-Overheads, then max calories on the Rower.
Then, from 2:00-4:00, Partner B does the same.
Continue switching every two minutes until the 40-minute clock stops.
Sonntag, 04.08.2024
CrossFit
4 rounds for reps:
1:00 plank hold
1:00 single-DB box step-ups (20’/24’) (15/22.5 kg)
1:00 deadlifts (70/102 kg)
– No rest between rounds.
Post-workout
1 set:
Max-effort L-sit hold
– Rest as needed.
2 sets:
L-sit hold for 50% of your max-effort
– Rest as needed.
Cardio
30 min Workout / 5 Rounds (40/20)
Burpees
Sit-Ups
Glute Bridges
Push-Up to Shoulder Tap
Russian Twists
Reverse Lunges
Sonntag, 28.07.2024
Long Distance
On a 60min. Clock
Teams of 2 YGIG
Buy in: 2000m. Ski
-Every 250m. Perform 10 Sync. Lunges
2000m. Row
-Every 250m. Perform 10 Sync. Air Squats
AMRAP in remaining time:
10 Wall-Walks
60 Box Jump Over (20'/24')
60 alt. Single Leg V-Ups
60 cal. Bike
600m. Run (Together)
10 Wall-Walks
60 DB Devil Presses (15/22,5kg)
6 Lanes Sled Push w. Partner on top
60 Partner Wall-Balls (6/9kg)
600m. Run (Together)
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
Montag, 29.07.2024
Cardio
AMRAPx14
2-4-6-8..
Deadlifts (40/50kg)
Butterfly Sit-Ups
Burpees over bar
cal. Ski
Rest 3 min.
AMRAPx14
2-4-6-8-..
Box Jumps (20'/24')
Tuck-Ups
Pull-Ups/Jumping Pull-Ups
cal. Bike
CrossFit
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:
Bar muscle-ups
Power snatches (43/61 kg)
Dienstag, 30.07.2024
Hyrox
AMRAPx33
1000m. Ski/Row
400m. Run
20 alt. Lunges (10/20kg)
20 Lateral Jumps over Sandbag
400m. Run
20 Wall-Balls (6/9kg)
20 alt. Single Leg V-Ups
400m. Run
20 Burpee Broad Jumps
200m. Farmers Carry (2x16/2x24kg)
CrossFit
Pre-workout:
Handstand and handstand walk practice
On an 18:00 clock:
12:00 to establish a heavy 5-rep back-squats
Rest 3:00
3:00 max-distance handstand walk
Mittwoch, 31.07.2024
Long Distance Weekday
AMRAPx40
50 cal. Ski
20 alt. DB-Snatches (15/22,5kg)
40 Air Squats
50 cal. Row
20 DB-Devil Presses (15/22,5kg)
40 Hand Release Push-Ups
50 cal. Bike
20 T2B/Knee over Hip
40 Butterfly Sit-Ups
CrossFit
AMRAP 12:
Max calories on any machine
– Every 2:00, including 0:00, complete 16 alternating dumbbell snatches (35/50 lb).
Post-workout
Accumulate:
50 DB good mornings
– Use the same single dumbbell from the workout.
– Hold the dumbbell at the chest.
Donnerstag, 01.08.2024
Cardio
AMRAPx30
50 Double Unders/100 Single Unders
30 KB-Swings (16/24kg)
30 Goblet Squats (16/24kg)
30 cal. Ski
50 Double Unders/100 Single Unders
30 KB Hang-Snatches (16/24kg)
30 Russian Twist w. KB
30 cal. Bike
CrossFit
„MORRISON“
50-40-30-20-10 reps for time:
Wall-ball shots (6/9 kg) (2.7/3 m)
Box jumps (51/61 cm)
KB swings (16/24 kg)
– Step down from the box.
Weightlifting
Skill:
Snatch Variations
EMOMx5
3 Tall Snatches
-Empty Bar, Fast fast work.
EMOMx6
3 Snatch Balance+2 OH Squat
-Light weight, fast work.
E2MOMx10
1 Snatch Pull+2 Power Snatches+2 Hang Squat Snatch
-Work up every second set.
Freitag, 02.08.2024
Hyrox
AMRAPx35
800m. Run
500m. Row
30 Wall-Balls (6/9kg)
3 Lanes Burpee Broad Jumps
1 min. Farmers Hold (2x24/2x32kg)
800m. Run
500m. Ski
30 alt. Lunges (10/20kg)
3 Lanes Sled Push (50kg)
1 min. Farmers Hold (2x24/2x32kg)
CrossFit
AMRAP 8:
20 walking lunges
20 burpees to a 6-in target
Post-work:
8 sets:
1 Lane Sled Pull+1 Lane Sled Push (50/75kg)
-Rest 1.30 min between sets.
Samstag, 03.08.2024
Cardio
AMRAPx10
20 cal. Bike
20 Medball Squat Cleans (6/9kg)
20 Butterfly Sit-Ups (6/9kg)
Rest 2min.
AMRAPx10
20 cal. Row
20 alt. DB-Cleans (15/22,5kg)
20 DB-Push-Press (15/22,5kg)
Rest 2min.
AMRAPx10
20 cal. Ski
20 KB-Deadlifts (2x16/2x24kg)
20 American KB-Swings (16/24kg)
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
100 double-unders
10 front squats (70/102 kg)
Teens
EMOM 12
Row
Airsquats
Pushups
Butterfly Situps
Skill:
Deadlift
Kipping Pull-ups
WOD 4 Rd.
200 m Run
15 Shoulder Taps
10 Wallballs
5 Pullups
Sonntag, 04.08.2024
Long Distance
On a 60min. Clock
With a partner
20 Rounds:
4 Pull-Ups
6 Push-Ups
8 Air Squats
-Switch Partner after a full round.
20 Rounds:
4 Box Jump Over (20'/24')
6 alt. Lunges
8 Shoulder Taps
-Switch Partner after a full round.
AMRAP in remaining time YGIG:
1000m. Row
400m. Run (Together)
60 alt. DB-Snatches (15/22,5kg)
1000m. Ski
400m. Run (Together)
60 Goblet Squats (15/22,5kg)
2000m. Bike
400m. Run (Together)
60 Weighted Box Step-Ups (15/22,5kg)(20'/24')
CrossFit
Pre-work:
On a 10 min. Clock
Work on choosen gymnastic skill
AMRAP 15:
20-cal row
15 double-DB push presses (15/22.5 kg)
10 toes-to-bars