Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
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
Montag, 05.08.2024
CrossFit
2 rounds for time:
50 wall-ball shots (14/20 lb) (9/10 ft)
50 sit-ups
Post-workout
On a 10:00 clock:
Low-ring muscle-up transition practice
Dienstag, 06.08.2024
CrossFit
HEAVY-DAY
For load:
3-3-3-3-3-3
Deadlifts
Post-Workout
Every 2:00 x 4 sets:
50m unbroken Double DB/KB farmers carry
Max. unbroken strict ring dips
Cardio
AMRAP17
10 Box Jumps
15 V-Ups
10 Diamond Push-Ups
20 Reverse Lunges
1 min. Plank Hold
-4 min Rest
AMRAP17
200m Run
50 Double Unders / 100 Single Unders
250m Ski
50 Shoulder Taps
250m Row
Technik-Class
Five Leagues Event 24.6
Skill:
Toes To Bar
AMRAP 20
20 (Single Leg) Toes To Bar or Knee Raises
20 Alt. DB Snatches
20 (Jumping) Pull Ups or Ring Rows
20 DB OH Lunges or DB Goblet Lunge
DB:
1: 30/22,5
2: 22,5/15
3: 15/10
4: 12,5/8
5:10/7
Mittwoch, 07.08.2024
CrossFit
HERO-WOD: NATE // BENCHMARK
AMRAP 20:
2 muscle-ups
4 handstand push-ups
8 KB swings (24/32 kg)
Donnerstag, 08.08.2024
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 burpees over the bar
Cardio
TEAM OF 2 / YGIG / EMOM36
Min1: Max. Kettlebell Swings (16/24kg)
Min2: Max. Slam Balls (12kg)
Min3: Max. Box Jump Overs (20’/24’)
Min4: Max. Alt. DB Snatches (15/22,5kg)
Min5: Max. Cal. Bike
Min6: Rest
Functional Bodybuilding
5 Sets: 8-12 Goblet Squats
-go near to muscle failure in each set
-Last set, go all out
-Every 2 min
5 Sets: 8 Strict Press
- Take the bar from the floor
- go near to muscle failure in each set
- Last set, go all out
- Every 2 min
4 Sets: 10 Double DB Bent Over Rows
- Start mod and build to a heavy set of 10
- Every 2 min
Additional Core: Tabata (20/10) / 4 Rounds
Crossed Mountain Climbers
Bicycle Crunches
Strict Leg Raises (Hanging Bar)
Freitag, 09.08.2024
CrossFit
AMRAP 20:
50 single-DB box step-ups (20’/20’) (15/22,5kg)
50 single-DB walking lunges (15/22,5kg)
100-m single-DB carry
– Carry the dumbbell anyhow.
Weightlifting Beginner
Split Jerk
Workout:
Power Clean + Split Jerk (Tempo, Paused, normal) – E1.5MOMx8 -1+3 @light/moderate
Weightlifting Fortgeschrittene
BITTE MINDESTENS 15min VOR DER CLASS ERSCHEINEN UND FÜR 1. ÜBUNG WARM MACHEN!
Flat Footed Snatch Pull + Hovering Snatch – E1.5MOMx4 - 2(1+1) @65-73%
Flat Footed Clean Pull + Hang Below Knee Power Clean + Push Press – E1.5MOMx4 - (1+1+1) @60-71%
Back Squat SuperSet: Back Squat + Drop Landing into max vertical jump - E2MOMx5 – 3+3 @ 60% of 1RM
Acc.: 3x: 25m Seal Walk + 12 Tuck Ups
Weightlifting Hausaufgaben
Below Knee Hang Clean + Jerk – 15min to find moderate Heavy Double 2(1+1) (stay below 85%!)
Paused Front Squat – 15min 85% of last weeks heavy double
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
Samstag, 10.08.2024
Team-WOD
INCREDIBLE HULK // TEAM EDITION
TEAM OF 2 / AMRAP30 / YGIG
5 Deadlifts (34/52kg)
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Back Squats
- Switch Partner after a full round
Sonntag, 11.08.2024
CrossFit
For time:
400-m run (Bike/Ski/Row)
30 toes-to-bars
400-m run
10 wall walks
400-m run
30 toes-to-bars
400-m run
Post-workout
4 sets:
10 good mornings
– Build in load, but only as quality mechanics allow.
Cardio
HERO WOD: BERT
50 Burpees
400m Run (Row/Bike)
100 Push-Ups
400m Run
150 Walking Lunges
400m Run
200 Air Squats
400m Run
150 Walking Lunges
400m Run
100 Push-Ups
400m Run
50 Burpees
TC: 50 min
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
Montag, 05.08.2024
Cardio
AMRAPx32
400m. Run
20 Hand Release Push-Ups
20 Plate Ground To OH (10/15kg)
1 min. Wall Sit w. Plate
400m. Run
20 Tuck-Ups
20 Heartbeat Squats (10/15kg)
1 min. Plank-Hold w. Plate
400m. Run
20 Jumping Lunges
20 Russian twist w. Plate
1 min. OH-Hold (10/15kg)
CrossFit
6 rounds for time of:
10 DB burpee deadlifts (15/22.5 kg)
10 box jumps (61/76 cm)
Post-workout:
Accumulate:
10 Turkish get-ups/arm
– Use a single dumbbell.
Dienstag, 06.08.2024
Hyrox
AMRAPx35
2 Rounds:
600m. Row
20 Shoulder Taps
20 alt. Lunges (10/20kg)
Rest 1min.
2 Rounds:
600m. Ski
20 Mountain Climbers
20 Wall Balls (6/9kg)
Rest 1min.
2 Rounds:
600m. Run
2 Lanes Sled Push (50kg)
20 Jumping Air Squats
CrossFit
Heavy Day
For load:
5-5-5-5-5
Back squat
Post-workout:
AMRAPx15
2-4-6-8-..
cal. Bike
OH-Reverse Lunges (15/22,5kg)
Butterfly Sit-Ups
Box Step-Ups (20'/24')
Mittwoch, 07.08.2024
Long Distance Weekday
AMRAPx40
Teams of 2 YGIG
60 cal. Row
60 KB-Swings (16/24kg)
20 Box Jump Over (20'/24')
60 cal. Bike
60 Goblet Squats (16/24kg)
60 Weighted Box Step Ups (16/24kg)
20 Pull-Ups
60 cal. Ski
60 KB Push Press (16/24kg)
60 Single Leg-V-Ups
20 Wall-Walks
CrossFit
„MARY“
AMRAP 20:
5 handstand push-ups
10 alternating single-leg squats
15 pull-ups
Donnerstag, 08.08.2024
Cardio
AMRAPx14
1-2-3-4-5-...
KB-Deadlifts (2x16/2x24kg)
Burpee over rower
KB-Gorilla Rows
cal. Row
Rest 3min.
AMRAPx14
1-2-3-4-5-...
Devil Presses (15/22,5kg)
DB-OH-Reverse Lunges
Butterfly Sit-Ups
cal. Bike
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
Weightlifting
Skill:
Clean & Jerk
EMOMx3
3 Behind the Neck Tall-Jerk
-Empty Bar.
EMOMx3
3 Tall Jerk
-Empty Bar.
EMOMx5
Triple Paused Split Jerk.
-Work up in weight.
Every 2minx5
1 Squat Clean+1 Hang Power Clean+2 Jerks
-Work up to heavy of the day.
Freitag, 09.08.2024
Hyrox
AMRAPx35
1000m. Row
200m. Run
2 Lanes Burpee Broad Jumps
10 Wall-Balls (6/9kg)
1000m. Ski
200m. Run
2 Lanes Empty Sled Pull
10 alt. Lunges (20/30kg)
1000m. Bike
200m. Run
200m. Farmers Carry (2x16/2x24kg)
10 Push-Ups
CrossFit
AMRAP 9:
12 sumo deadlift high pulls (29/43 kg)
6 shuttle runs
– 1 shuttle run is 25 ft down/25 ft back.
Post workout
On a 10:00 clock:
6 attempts at a max-distance broad jump
-After every attempt perform 5 Burpee Pull-Ups
Samstag, 10.08.2024
Cardio
AMRAPx32
25 cal. Bike
20 alt. DB Hang Clean & Jerk (15/22,5kg)
15 Ring Rows
1 Lane Sled Push (50kg)
25 cal. Ski
20 Renegade Rows (15/22,5kg)
15 Hollow Rocks
1 Lane Sled Push (50kg)
25 cal. Row
20 DB Thrusters (15/22,5kg)
15 Pull-Ups/Jumping Pull-Ups
1 Lane Sled Push (50kg)
CrossFit
3 rounds for time with a partner:
30 shoulder-to-overheads (43/61 kg)
60 walking lunges
90 double-unders
– Partners trade off as needed with one partner working at a time.
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, 11.08.2024
Long Distance
On a 60min. Clock
With a partner
10 Rounds:
200m. Row
5 Burpees over rower
-Switch Partner after a full round.
10 Rounds:
200m. Ski
5 V-Ups
-Switch Partner after a full round.
10 Rounds:
500m. Standing Bike
5 Jumping Air Squats
-Switch Partner after a full round.
AMRAP in remaining time YGIG:
80 Burpee Box Jump Over (20'/24')
80 Mountain Climbers
80 alt. Lunges (6/9kg)
800m. Run (Switch every 200m)
80 Medball Deadlifts (6/9kg)
80 Shoulder Taps
80 Partner Wall-Balls (6/9kg)
CrossFit
Every 4:00 minutes for 5 rounds:
400-m run
2 legless rope climbs
– Rest remaining time.