Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Sonntag, 01.09.2024
CrossFit
Skill:
Free Handstand Hold
For time:
Accumulate 1:00 freestanding handstand hold
100-meter double-KB front rack carry (16/24 kg)
50 double-KB push presses
Single-KB overhead walking lunge (30.5 m)
Accumulate 1:00 plank hold
– Use the same load for all kettlebell movements. Switch arms as needed on the overhead walking lunge.
Post-workout:
Tabata hollow rocks
8 sets:
:20 hollow rocks
– Rest :10
Cardio
4 Rounds for Time / TC: 30 min
20 Single DB Ground to Overhead (15/22,5kg)
200m Run/Ski
20 Single DB Front Rack Squats (15/22,5kg)
200m Run/Ski
20 Diamond Push-Ups on DB
200m Single DB Run
If you finish before TC go for max. distance Run/Ski
Yoga für CrossFitter
Montag, 02.09.2024
CrossFit
HERO-WOD: LOREDO
6 rounds for time:
24 air squats
24 push-ups
24 walking lunge steps
400-m run
Dienstag, 03.09.2024
CrossFit
For time:
10 wall walks
800/1,000-m row
10 wall walks
Post-workout:
4 sets:
:20 seated leg raises
– Rest :10
:20 hollow hold
– Rest :10
Finisher:
200m Heavy Double DB/KB Farmers Carry
Cardio
AMRAP10
10 Single DB Reverse Overhead Lunges (15/22,5kg)
10 Slam Balls
10 Wall Balls (6/9kg)
10 Toes to Bar
Break 3 min
AMRAP10
10 Cal. Row
10 Box Jump Overs (20’/24’)
10 KB Swings (16/24kg)
10 Frontal Jumps over the Rower
Break 3 min
10 Rounds Tabata (20sec. Work / 10sec. Rest)
Mountain Climbers
Tuck Jumps
1Push Up + 2 Shoulder Taps
High Knees
Technik-Class
Skill:
Handstand + Handstand Walk
Workout: ICON 7
4 Rounds for Time
20/17 cal. Row
15 Meter Handstandwalk
10 Shoulder to Overhead (50/35kg)
Mittwoch, 04.09.2024
CrossFit
HEAVY-DAY
3-3-3-3-3 reps for load:
Front squat
Post-Workout:
AMRAP6
2 Lane Bear Crawl (10m)
10 DB-Snatches (15/22,5kg) / 5 per side
Donnerstag, 05.09.2024
CrossFit
HERO-WOD: JACK
Pre-workout:
EMOM 9:
1 push press
– Build in load.
AMRAP 20:
10 push presses (34/52 kg)
10 kettlebell swings (15/22,5kg)
10 box jumps (20’/24’)
Cardio
Team of 2 / AMRAP 40 / YGIG
20 Cal. Standing Bike
20 Alt. DB Devils Presses (15/22,5kg)
20 Cal. Ski
20 Med-Ball Squat Clean Wall-Balls (6/9kg)
20 Cal. Row
20 Push-Ups
200m Medball Run (6/9kg) (together, switch as needed)
Yoga für CrossFitter
Freitag, 06.09.2024
CrossFit
On a 15:00 clock:
50 bar-facing burpees
50 wall-ball shots (6/9 kg)
800-m run (Row/Bike/Ski)
Max-reps hang squat cleans in the remaining time (56/84 kg)
Post-Workout:
Accumulate:
75 weighted hip extensions
Weightlifting Beginner
Tempo Snatch + Overhead Squat
WOD:
E2MOMx7 – Tempo Sntach + OHS – 2+2@light/moderate
Weightlifting Fortgeschrittene
BITTE MINDESTENS 15min VOR DER CLASS ERSCHEINEN UND FÜR 1. ÜBUNG WARM MACHEN!
Flat Footed Snatch Pull + Hovering Snatch – E1.5MOMx8 - (1+1) @70/73/76/78/80/3x83%
Clean & Jerk – 4x 3+1 @69/73/76/79%
Hovering Snatch Pull – 3x3 @80/85/90%
Back Squat – 5x5 @85 of heavy 3
Single Arm DB Lunge – 3 sets of 4 each side
Samstag, 07.09.2024
Team-WOD
2 ANDI’S (Girls / Nordlicht Spezial)
Team of 2 / YGIG
For Time / TC:30 min
100 Hang Power Snatches(20/30kg)
200m Sandbag Run
100 Push Presses
200m Sandbag Run
100 Sumo Deadlift High-Pulls
200m Sandbag Run
100 Front Squats
If you finish before TC, go for max. Sandbag over Shoulder
Sonntag, 08.09.2024
CrossFit
Double Sunday
WOD1:
2 sets:
AMRAP 3:
100-m run
10 pull-ups
AMRAP 3:
Freestanding handstand hold
– Rest 2:00 between sets.
WOD2:
Every 4:00 for 5 sets:
24/30-cal bike
– Athletes may use any bike.
– Rest with the remaining time.
Cardio
EMOM30 / 0:15 min break between EMOM’S
Min 1: Max. Cal. Erg of your Choice
Min 2: Max. Muscle Ups / Pull-Ups / Ring Rows
Min 3: 200m Sprint
Min 4: Max. Plate Ground to Overhead (15/25kg)
Min 5: Max. KB Deadlifts (16/24kg)
Yoga für CrossFitter
Sonntag, 01.09.2024
Sofie´s Abschieds-WOD
wir hoffen ihr macht alle mit, um Sofie so verabschieden, wie sie es verdient hat.
Montag, 02.09.2024
Cardio
AMRAPx32
40 cal. Bike
20 KB-Swings (16/24kg)
20 alt. Single Leg V-Ups
40 cal. Ski
20 KB-Hang Cleans (16/24kg)
20 Bicycle Crunches
40 cal. Row
20 Burpees Over KB
20 Butterfly Sit-Ups
CrossFit
2 rounds for time:
50 wall-ball shots (6/9 kg) (2.7/3 m)
50 sit-up
Post-workout
On a 10:00 clock:
Gymnastic Skill Practice
Dienstag, 03.09.2024
Hyrox
EMOMx12
Min1: 20 Unbroken Wall-Balls (6/9kg)
Min2: 45 sec. Farmers Hold (2x24/2x32kg)
Min3: 45 sec. Max m. Row/Ski
Rest 3min.
AMRAPx18
400m. Run
20 Medball Deadlifts (6/9kg)
20 Mountain Climbers
10 Burpee Broad Jumps
400m. Run
20 alt. OH-Lunges (6/9kg)
20 Hand Release Push-Ups
10 Burpee Broad Jumps
CrossFit
Heavy-Day
For load:
3-3-3-3-3-3
Deadlift
Post-Workout
AMRAPx10
20 cal. Row
15 American KB-Swings (16/24kg)
10 Pull-Ups
Mittwoch, 04.09.2024
Long Distance Weekday
AMRAPx38
3 Rounds:
20 cal. Ski
15 alt. DB-Cleans (15/22,5kg)
10 DB Push-Press (15/22,5kg)
Rest 1min.
3 Rounds:
20 cal. Bike
15 Medball Squat Cleans (6/9kg)
10 Up & Down Plank
Rest 1min.
3 Rounds:
200m. Run
15 Jumping Lunges
10 Hollow Rocks
CrossFit
„NATE“
AMRAP 20:
2 muscle-ups
4 handstand push-ups
8 KB swings (24/32 kg)
Donnerstag, 05.09.2024
Cardio
AMRAPx14
2-4-6-8-...
Tuck-Ups
alt. DB-Devil Press (15/22,5kg)
cal. Row
Renegade Rows (15/22,5kg)
Rest 3 min.
AMRAPx14
2-4-6-8-..
Russian Twist with plate (10/15kg)
Plate Ground to OH (10/15kg)
cal. Bike
Burpees to plate
CrossFit
Pre-workout:
Accumulate:
50 alternating wall-facing handstand shoulder taps
Or…
45.7-m handstand walk
AMRAP 10:
20 alternating walking lunges
2 wall walks
20 sit-ups
2 wall walks
Weightlifting
Skill:
Clean-Variationen
EMOMx10
1 Muscle Clean+2 Hang Power Cleans+2 Front Squats
-Start light and increase weight.
Every 2minx7
1 Clean Pull+1 High Hang Power Clean+1 Below knee Squat Clean
-Work Up in weight.
On a 10min. Clock
Build to 1 Rep max Power/Squat Clean
Mobility
Freitag, 06.09.2024
Hyrox
AMRAPx35
1000m. Ski
400m. Run
40 alt. Lunges (10/20kg)
1000m. Row
400m. Run
2 Lanes Sled Push (50kg)
1000m. Bike
400m. Run
200m. Farmers Carry (2x16/2x24kg)
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
Samstag, 07.09.2024
Cardio
On a 36min. Clock
With a partner
8 Rounds:
P1: 10/12 cal. Standing Bike
P2: Wall-Sit (10/15kg)
8 Rounds:
P1: 10/12 cal. Ski
P2: OH-Hold (10/15kg)
AMRAP in remaining time YGIG:
60 Plate Ground to OH (10/15kg)
60 Mountain Climbers
60 Russian Twist w. Plate
1000m. Row
60 Burpees to plate
60 Thrusters w. Plate (10/15kg)
60 Pull-Ups/Jumping Pull-Ups
CrossFit
AMRAP 20:
50 single-DB box step-ups (51/51 cm) (10/15 kg)
50 single-DB walking lunges (10/15 kg)
100-m single-DB carry
– Carry the dumbbell anyhow.
Teens
Skill:
Ropeclimb
WOD:
5 rounds for time
10 Wallballs
10 KB Swings
10 Russian Twist
2 Wallwalks
200 m run
Sonntag, 08.09.2024
Long Distance
On a 60min. Clock
With a partner
Buy in: 5000m. Bike
60 American KB-Swings (16/24kg)
2000m. Row
60 Burpee Box Jump Overs (20'/24')
20 Rounds:
8 Goblet Squats (16/24kg)
12 Shoulder Taps
-Switch partner after a full round.
AMRAP in remaining time:
40 sync. Air Squats
40 alt. Front Rack Lunges (16/24kg)
40 cal. Ski
400m. Run (Together)
40 KB-Push Press (16/24kg)
40 KB-Cleans (16/24kg)
40 Butterfly Sit-Ups
400m. Run (Together)
40 sync. Air Squats
40 Push-Ups w. Hand-Clap
10 Wall-Walks
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
4 sets:
10 good mornings
– Build in load, but only as quality mechanics allow.