Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 04.08.2025
CrossFit
For time:
1-2-3-4-5-6-7-8-9-10
Push press (38/56 kg)
– Run 100 meters after each round.
Post-workout
3 sets:
Single-arm KB overhead walk, right (22.9 m)
Single-arm KB overhead walk, left (22.9 m)
Rest :30
Cardio
Every 4 minx6
200m. Run/Row
AMRAP
6 Box Jump Overs (20'/24')
6 V-Ups
6 alt. DB-Snatches (15/22,5kg)
Rest 2 min. Between rounds.
Dienstag, 05.08.2025
Crossfit
For time:
150 double-unders
125 air squats
100 sit-ups
75 push-ups
50 pull-ups
25 deadlifts (170/250 lb)
Cardio
AMRAPx34
2 Rounds:
500m. Row
20 alt. OH-Reverse Lunges (15/22,5kg)
20 Hanrelease Push-Ups
Rest 1 min.
2 Rounds:
500m. Ski
20 Wall-Balls (6/9kg)
20 alt. Single Leg T2B
Rest 1 min.
Mittwoch, 06.08.2025
Crossfit
EMOM 20:
Min 1: 8 alternating back-rack reverse lunges
Min 2: 5 box jumps
Min 3: 3 rope climbs (4.6/4.6 m)
Min 4: rest
Cardio
AMRAPx15
200m. Farmers Carry (2x16/2x24kg)
20 KB-Swings (16/24kg)
20 Mountain Climbers
1000m. Bike
Rest 3 min.
AMRAPx15
200m. Run
20 alt. DB-Hang Cleans (15/22,5kg)
20 Burpees over DB
500m. Ski
Donnerstag, 07.08.2025
Crossfit
Pre-workout
Every 1:30 for 6 sets:
Sets 1 and 2: 3 power clean and jerks
Sets 3 and 4: 2 power clean and jerks
Sets 5 and 6: 1 power clean and jerk
GRACE
For time:
30 clean and jerks (43/61 kg)
Cardio
EMOMx30
Min1: 5 Push-Ups + 10 Wall-Balls (6/9kg)
Min2: 45 sec. Max cal. Row
Min3: 5 T2B + Max Active Hang
Min4: 45 sec. Max cal. Bike
Min5: 5 V-Ups + Max Burpees
Freitag, 08.08.2025
Crossfit
Pre-workout
Every 2 minutes for 4 sets, complete the following complex:
1 snatch pull
1 snatch high pull
1 muscle snatch
1 power snatch
– Use this complex to practice barbell cycling.
– Athletes may build above the intended workout weight but the focus is on speed and efficiency of movement.
On a 15:00 clock:
75 burpees
– Every minute on the minute (including 0:00) complete 5 power snatches (25/34 kg)
In the remaining time:
Find a 1-rep-max power snatch
– Score is total time to complete the burpees and 1-rep snatch load.
Cardio
AMRAPx32
1000m. Ski/Row
5 Rounds:
9 Deadlifts (30/40kg)
6 Hang Power Cleans
3 Shoulder to OH
1 Burpee Over bar
Weightlifting
Skill: Power Snatch / Hang Power Snatch
Workout: EMOMx10 - 1+1@65%+
Acc.: 3x Superset: 8/8 Side Plank /w Reach Trough + 15 V-Ups
Samstag, 09.08.2025
Crossfit
AMRAP 20 with a partner:
5 strict toes-to-bars
15 double-DB front squats (15/22.5 kg)
10/6-cal Echo bike
– 1 person does a round, then the next person does a round.
– After each partner completes a round, add 1 calorie to the bike.
Cardio
AMRAPx35
1000m. Row
25 Box Jump Overs (20'/24')
25 Air Squats
25 Butterfly Sit-Ups
1000m. Ski
25 Pull-Ups
25 Slam Balls
5 Wall-Walks
Sonntag, 10.08.2025
Crossfit
Fight Gone Bad
3 rounds for reps:
1:00 wall-ball shots (6/9 kg)(2.7/3 m)
1:00 sumo deadlift high pulls (25/34 kg)
1:00 box jumps (20 in)
1:00 push presses (25/34 kg)
1:00 row for calories
– Rest 1:00 between rounds.
Long Distance
AMRAPx60
With a Partner
3000m. Bike (YGIG)
10 Rounds:
8 cal. Ski
6 T2B / Knee Raises
4 Jumping Air Squats
-Switch partner after a full round.
3000m. Bike (YGIG)
10 Rounds:
8 cal. Row
6 Box Jump Overs (20'/24')
4 Push-Ups
-Switch partner after a full round.
Montag, 04.08.2025
CrossFit
Pre-workout
On a 10:00 clock:
1 shoulder press
– Take the bar from the floor.
– Build to a heavy single.
AMRAP 9:
30 double-unders
3 shoulder presses (43/61 kg)
Hyrox
AMRAPx10
2 KB-Deadlifts (2x16/2x24kg)
2 Hollow Rocks
2 Push-Ups
-Add 2 Reps each round.
Rest 2 min.
AMRAPx10
2 Wall-Balls (6/9kg)
2 Mountain Climbers
2 Burpees
-Add 2 Reps each round.
Rest 2 min.
AMRAPx10
2 alt. Lunges (10/20kg)
2 Shoulder Taps
2 Zercher Goodmornings (10/20kg)
-Add 2 Reps each round.
Dienstag, 05.08.2025
Crossfit
Skill: Bar Muscle-Up
5 rounds for time of:
7 bar muscle-ups
21 DB goblet-hold walking lunges (15/22.5 kg)
Cardio
AMRAPx15
1000m. Row
20 DB-Thrusters (2x15/2x22,5kg)
15 Butterfly Sit-Ups
10 DB-Devils Presses (2x15/2x22,5kg)
Rest 3 min.
AMRAPx15
1000m. Ski
20 KB-Swings (16/24kg)
15 Goblet Squats
10 KB-Cleans
Mittwoch, 06.08.2025
Crossfit
3 rounds:
AMRAP 4:
12 air squats
10 sumo deadlift high pulls (25/34 kg)
8 hand-release push-ups
– Rest 1:00 between rounds.
Post-workout
Accumulate:
3:00 plank hold
Hyrox
Every 4minx3
200m. Run
AMRAP
10 alt. Lunges (10/20kg)
10 Box Jumps (20'/24')
Rest 1 min. Between Rounds.
Rest 2 min.
Every 4minx3
200m. Ski
AMRAP
10 Burpee Broad Jumps
10 Medball Front Squats (6/9kg)
Donnerstag, 07.08.2025
Crossfit
Heavy-Day
For load:
Squat clean
2-2-2-2-2-2-2
Post-workout
3 rounds:
:30 med-ball bear hug (6/9 kg)
:30 med-ball bear-hug squats
– Hold the medicine ball in a bear hug for the full 3:00.
Cardio
AMRAPx10
500m. Row
20 KB-Swings (16/24kg)
10 Lateral Jumps Over KB
Rest 2 min.
AMRAPx10
500m. Ski
20 Hand Release Push-Ups
10 Burpees
Rest 2 min.
AMRAPx10
1000m. Bike
20 Mountain Climbers
10 T2B
Freitag, 08.08.2025
Crossfit
5 rounds for time of:
20 sit-ups
15 box jumps (51/61 cm)
10 chest-to-bar pull-ups
Post-workout
Accumulate:
30 Banded Goodmornings
Hyrox
AMRAPx40
Teams of 2 YGIG
1000m. Run (Together)
1000m. Ski
100 alt. Lunges (10/20kg)
1000m. Run (Together)
1000m. Row
100 Wall-Balls (6/9kg)
Samstag, 09.08.2025
Crossfit
For time:
Teams of 2 YGIG
3 Rounds:
400m. Run (Together)
40 alt. OH-Lunges (6/9kg)
40 Pull-Ups
3 Rounds:
600m. Row
40 Wall-Balls (6/9kg)
40 Toes to Bar
TC: 32min.
Cardio
AMRAPx35
400m. Run
2 Rounds:
20 alt. DB-Snatches (15/22,5kg)
20 Butterfly Sit-Ups
400m. Ski
2 Rounds:
20 American KB-Swings (16/24kg)
20 V-Ups
Sonntag, 10.08.2025
Crossfit
For time:
1,600-m run
1,000-m row
1,600-m run
Long Distance
AMRAPx60
Teams of 2
800m. Run (Together)
10 Rounds:
8 cal. Bike
6 Wall-Balls (6/9kg)
4 T2B
-Switch partner after a full round.
800m. Run (Together)
10 Rounds:
8 cal. Ski
6 Box Jumps (20'/24')
4 Burpees
-Switch partner after a full round.
Hyrox Performance
AMRAPs 15min (choose 2)
1) Farmers Carry:
20 KB deadlifts @ comp. weight
100m FC
1min sandbag hold (bearhug)
rest 1min
2) Sled:
20 goblet reverse lunges @ 15/22,5kg
1 lane sled pull @ comp. weight
1 lane sled push @ same weight
rest 1min
3) Sandbag Lunges:
1 lane zercher lunges @ comp. weight
10 box step ups
6 lanes sandbag lunges @ comp. weight
rest 1min
4) Wall Balls:
drop sets
9kg until fail
6kg until fail
4kg until fail
rest 2min
5) Ski
20 butterfly sit ups
20 renegade rows @ 2 x 10/15kg
500m ski
rest 1min
compromised running:
AMRAP 20100 single-under / 50 double-under
800m run
400m ski/row
200m run