Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 18.08.2025
CrossFit
5 x 3:00 rounds:
400/500-m row
Max KB swings (24/32 kg)
– Rest 1:00 between rounds.
Post-workout accessory work
3 sets:
7 single-arm KB suitcase deadlifts, right
7 single-arm KB suitcase deadlifts, left
– Rest 1:00 between sets.
Cardio
AMRAPx30
2000m. Bike
5 Burpees Over Bar
25 Deadlifts (30/40kg)
25 Air Squats
5 Burpees Over Bar
1000m. Ski
25 Shoulder to OH (30/40kg)
25 Hand Release Push-Ups
Dienstag, 19.08.2025
Crossfit
40-30-20 reps for time:
Single-leg squats
Toes-to-bars
Post-workout midline work
Accumulate:
1:00 Superman hold
1:00 pull-up bar hollow hold hang
– Use a GHD if available.
Cardio
AMRAPx15
5-10-15-20-..
cal. Row
alt. Gorilla Rows (2x16/2x24kg)
KB-Swings (16/24kg)
-After each round perform 100m. Run
Rest 3 min.
AMRAPx15
5-10-15-20-..
cal. Ski
alt. DB-Snatches (15/22,5kg)
alt. DB-Devil Presses (15/22,5kg)
-After each round perform 100m. Run
Mittwoch, 20.08.2025
Crossfit
Heavy-Day
Every 2:00 for 10 rounds:
1 power clean
2 hang power cleans
8/10-cal bike
Cardio
EMOMx35 :45 On / :15 Off
Min1: Handstand-Hold
Min2: Max cal. Row
Min3: Thrusters (30/40kg)
Min4: Max cal. Bike
Min5: OH-Squats (30/40kg)
Donnerstag, 21.08.2025
Crossfit
Pre-workout practice
Running drills
6 rounds for time:
200-m run
12 box jump-overs (61/76 cm)
Cardio
AMRAPx10
5 Pull-Ups
10 Push-Ups
15 Air Squats
Rest 2 min.
AMRAPx10
5 Burpees
10 Goblet Squats (16/24kg)
15 cal. Bike
Rest 2 min.
AMRAPx10
5 KB-Snatches (16/24kg)
10 KB-Push-Press (16/24kg)
15 cal. Ski
Freitag, 22.08.2025
Crossfit
"ANDI"
For time:
100 hang power snatches
(25/34 kg)
100 push presses
100 sumo deadlift high pulls
100 front squats
Cardio
AMRAPx30
1000m. Bike
500m. Ski
3 Rounds:
9 Hang Power Cleans (35/45kg)
6 Front Squats
3 Down & Ups
Weightlifting
Skill: Hip Snatch + Above Knee Hang Snatch
Workout: E1.5MOMx7 - 70-80% (up to 85% if you're able to)
Accessories: 3x [8/8 Tempo B Stance RDL + 15 V-Ups]
Samstag, 23.08.2025
Crossfit
Pre-workout practice
EMOM 6:
Min. 1 | 1-2 rope climbs
Min. 2 | 1-3 wall walks
Min. 3 | 1-3 muscle-ups
For time with a partner:
20 synchronized burpees
20 rope climbs (4.6/4.6 m)
20 synchronized burpees
20 wall walks
20 synchronized burpees
20 muscle-ups
– Share the rope climbs, wall walks, and muscle-ups as needed.
Cardio
AMRAPx35
2 Rounds:
200m. Farmers Carry (2x16/2x24kg)
20 cal. Row
20 Lateral Jumps Over KB
1 min. KB-OH Hold (16/24kg)
Rest 1 min.
2 Rounds:
200m. Run
20 cal. Ski
20 Wall-Balls (6/9kg)
1 min. Wall-Sit
Rest 1 min.
Sonntag, 24.08.2025
Crossfit
AMRAP 12:
2 handstand push-ups
2 DB front-rack reverse lunges (15/22.5 kg)
2 chest-to-bar pull-ups
– Add 2 reps of each movement every round.
Post-workout accessory work
4 sets:
DB front-rack carry (30.5 m)
– Rest 1:00 between sets.
Long Distance
AMRAPx60
With a Partner
20 Rounds:
1 Muscle-Up / C2B / Pull-Up
8 Shoulder Taps
10 alt. Lunges
-Switch partner after a full round.
100 cal. Bike (YGIG)
20 Rounds:
1 Wall-Walk
8 Handrelease Push-Ups
10 Mountain Climbers
-Switch partner after a full round.
100 cal. Row (YGIG)
Montag, 18.08.2025
CrossFit
3 rounds for time of:
400-m run / row
21 med-ball cleans (9/12 kg)
12 power cleans (47/70 kg)
Post workout
2 sets:
400-m run / row
– Rest 3:00 between efforts.
Hyrox
AMRAPx15
10 cal. Bike
15 Burpees to target
20 Unbroken Wall-Balls (6/9kg)
Rest 1 min.
Rest 3 min.
AMRAPx15
10 cal. Ski
15 Box Jumps (20'/24')
20 alt. Lunges (10/20kg)
Rest 1 min.
Dienstag, 19.08.2025
Crossfit
10 rounds for time of:
3 muscle-ups
4 box jumps (61/76 cm)
Post workout:
Work up to a heavy set of 3 weighted pull-ups
Cardio
AMRAPx10
200m. Run
10 Burpee Box Jump Overs (20'/24')
10 Jumping Lunges
Rest 2 min.
AMRAPx10
20 cal. Bike
10 DB-Push Press (2x15/2x22,5kg)
10 DB-Front Squats
Rest 2 min.
AMRAPx10
20 cal. Ski
10 Shoulder Taps
2 Wall-Walks
Mittwoch, 20.08.2025
Crossfit
For time:
100 double-unders
20 toes-to-bars
80 double-unders
20 toes-to-bars
60 double-unders
20 toes-to-bars
40 double-unders
20 toes-to-bars
20 double-unders
20 toes-to-bars
Post-workout
Accumulate:
2:00 double-KB front-rack hold
1:00 hollow hold
1:00 plank hold
Hyrox
AMRAPx35
1000m. Run
500m. Row
4 Lanes Walking Lunges (10/20kg)
1000m. Run
500m. Ski
2 Lanes Sled Push (75kg)
Donnerstag, 21.08.2025
Crossfit
Heavy-Day
For load:
Back squat
5-5-5-5-5
AMRAPx10
200m. Run
20 alt. Weighted Box-Step Overs (20'/24')(15/22,5kg)
500m. Bike
20 Down & Ups
Cardio
AMRAPx35
Teams of 2 YGIG
60 alt. DB-Devil Presses (15/22,5kg)
60 Tuck-Ups
60 cal. Bike
60 Pull-Ups
60 Wall-Balls (6/9kg)
60 cal. Ski
Freitag, 22.08.2025
Crossfit
AMRAP 12:
100-m single-KB suitcase carry (24/32 kg)
7 right-arm KB snatches
7 left-arm KB snatches
Post workout
Accumulate:
100 KB side bends
– Use workout kettlebell or heavier.
Hyrox
AMRAPx40
Teams of 2 YGIG
800m. Run (Together)
4 Lanes Sled Pull+Push (50kg)
200m. Farmers Carry (2x16/2x24kg)
800m. Run (Together)
4 Lanes Burpee Broad Jumps
80 Wall-Balls (6/9kg)
Samstag, 23.08.2025
Crossfit
3 rounds for time with a partner:
30 squat cleans (29/43 kg)
30 pull-ups
800-m run
– Athletes run together and break up the cleans and pull-ups as needed.
Cardio
AMRAPx15
200m. Plate OH-Carry (10/15kg)
30 cal. Ski
20 Plate Ground to OH
10 Plate Squat Jumps
Rest 3 min.
AMRAPx15
200m. Sandbag Carry (bearhug)(30/45kg)
30 cal. Bike
20 Sandbag Deadlifts
10 Sandbag Over Shoulder
Sonntag, 24.08.2025
Crossfit
Pre-workout
EMOM 10:
Build to a heavy complex:
1 snatch grip deadlift
1 snatch pull
1 snatch
1 overhead squat
For time:
100 AbMat sit-ups
50 overhead squats (47/70 kg)
Long Distance
On a 60 min. Clock
With a Partner (YGIG)
Buy in:
1000m. Run (Together)
2000m. Ski
2000m. Row
AMRAP in remaining time:
60 Goblet Squats (16/24kg)
60 Air Squats
60 KB-Swings (16/24kg)
30 Pull-Ups
60 KB-Shoulder to OH (16/24kg)
60 Burpees Over KB
60 alt. Lunges
30 Toes to Bar
Hyrox Performance
Erg Work:
Row
Power Strokes
5 rounds
30 sec. ON / 1 min. OFF
rest 3 minutes between ergs
Ski
Power Strokes
5 rounds
30 sec. ON / 1 min. OFF
compromised running:
AMRAP 25
1000m run
20 goblet squats @ comp. weight KB
1000m run
2 lanes sled push @ comp. weight
1000m run
5 lanes sandbag lunges @ comp. weight