Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Sonntag, 15.09.2024
CrossFit
4 rounds for time:
10/15-cal bike
:30 accumulated dead hang hold
10/15-cal bike
:30 accumulated handstand hold
10/15-cal bike
:30 accumulated ring support hold
Post-Workout
Accumulate:
30-50 strict handstand push-ups
Cardio
AMRAP35
Buy-In: 1600m Run/Ski
in remaining time:
30 Russian Single-Arm Swings with KB/DB
10 Cal. Erg of your choice
20 Single KB/DB Overhead Lunges
10 Lat. Burpess over the DB/KB
30 Handstand Shoulder Taps
Yoga für CrossFitter
shoulder and neck mobility
hip openers
knee and ankle stability
full body relaxation
Montag, 16.09.2024
CrossFit
Pre-workout:
On a 10:00 clock:
Kipping pull-up or chest-to-bar skill work
For time:
30 DB devils presses (15/22.5 kg)
50 DB step-ups (20’)
– Use 2 dumbbells.
Dienstag, 17.09.2024
CrossFit
Pre-workout:
Every 2:00 for 5 sets:
3 snatches
4 rounds for time:
400-m run (Bike)
10 squat snatches (43/61 kg)
Cardio
AMRAP10
20 Cal. Bike
20 Double KB Deadlifts (16/24kg)
20 KB Swings (16/24kg)
-2 min Break
AMRAP10
20 Cal. Row
20 Alt. DB Snatches (15/22,5kg)
20 Wall-Balls
-2 min Break
AMRAP10
20 Cal. Ski
20 V-Ups
20 Box Jumps
Technik-Class
Skill:
Pistols/ Single-Leg Squat
WOD:
AMRAP 8
8 Cal. bike
8 DB Front Squats
8 Pistol Squats
Mittwoch, 18.09.2024
CrossFit
Pre-workout:
3 sets for completion:
5-10 strict toes-to-bars
10 rounds for time:
12 KB swings (16/24 kg)
30 double-unders
– 15:00 time cap.
Donnerstag, 19.09.2024
CrossFit
Skill:
Hanstand Push-Ups / Ring Dips
HERO-WOD: JT
21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups
Cardio
Team of 2 / YGIG / AMRAP 35
20 Rounds
1 Wall Walk
3 Burpee Wallballs (6/9kg)
6 Toes to Bar
-Switch Partner after a full round
AMRAP in remaining time
30 Alt. Hang Clean and Jerks (15/22,5kg)
30 Cal. Row
30 Goblet Lunges (15/22,5kg)
30 Cal. Bike
Yoga für CrossFitter
shoulder and neck mobility
hip openers
knee and ankle stability
full body relaxation
Freitag, 20.09.2024
CrossFit
HERO-WOD: WYK
5 rounds for time:
5 front squats (70/102 kg)
5 rope climbs
400-m run with a plate (10/20 kg)
– 30:00 time cap.
Weightlifting Beginner
Segmented Snatch Pull + Snatch
Weightlifting Fortgeschrittene
BITTE MINDESTENS 15min VOR DER CLASS ERSCHEINEN UND FÜR 1. ÜBUNG WARM MACHEN!
Tempo Snatch + OHS – E2MOMx4 – 3+2@55/60/65/70%
Dip Power Clean + PushPress – EMOMx4 – 1+2@moderate
Pause Clean – E2MOMx4 – 3@75%
Back Squat – 15min to find heavy 3 + E3MOMx3 – 3@90%
RDL – E2MOMx3 - 6 @65% 1RM DL
Samstag, 21.09.2024
Team-WOD
Team of 2 / EMOM36 / YGIG
Min1: 16 Push Presses (30/40kg)
Min2: 200m Run together
Min3: 25 Syn. Air Squats
Min4: 16 Hang Power Snatches (30/40kg)
Min5: 60 Double Unders
Min6: 16 Chest-to-Bar Pull-Ups
Sonntag, 22.09.2024
CrossFit
Pre-workout:
Every 2:00 for 5 sets:
1 shoulder press
3 push jerks
– Build in load if the technique is sound.
AMRAP 12:
3-6-9-12… etc.
AbMat sit-ups
Push jerks (34/52 kg)
Cardio
12 min Tabata (20/10) / 6 Rounds
Burpee to Target
Air Squats
Strict Sit-Ups
Shoulder Taps
-2 min Break
12 min Tabata (20/10) / 6 Rounds
Bike
Push-Ups
Double Unders
Hollow Hold
-2 min Break
1600m Run/Row/Ski
Yoga für CrossFitter
shoulder and neck mobility
hip openers
knee and ankle stability
full body relaxation
Sonntag, 15.09.2024
Long Distance
On a 60min. Clock
With a partner
20 Rounds:
4 Box Jump-Overs (20'/24')
6 cal. Bike
8 Jumping Lunges
-Switch partner after a full round.
20 Rounds:
4 DB-Snatches (15/22,5kg)
6 cal. Ski
8 Shoulder Taps
-Switch partner after a full round.
AMRAP in remaining time YGIG:
1000m. Row
8 Lanes Empty Sled Push
40 Tuck-Ups
40 alt. OH-reverse Lunges (15/22,5kg)
800m. Run (Together)
8 Lanes Burpee Broad Jumps
40 Weighted Box Step-Ups (15/22,5kg)
40 Butterfly Sit-Ups
CrossFit
For time:
50 box jump-overs (51/61 cm)
40 hang power snatches (25/34 kg)
30 chest-to-bar pull-ups
– Step down from the box.
Hyrox Wettkampfvorbereitung
Montag, 16.09.2024
Cardio
AMRAPx33
2 Rounds:
20 cal. Ski
10 alt. DB-Cleans (15/22,5kg)
10 DB-Devil Presses (15/22,5kg)
2 Rounds:
20 cal. Bike
10 Medball Squat Cleans (6/9kg)
10 Butterfly Sit-Ups (6/9kg)
2 Rounds:
20 cal. Row
10 Hand Release Push-Ups
10 Burpees over Rower
CrossFit
As many rounds and reps as possible in 7 minutes of:
5 wall-ball shots (6/9 kg) (2.7/3 m)
15 double-unders
– After each completed round, add 5 wall-ball shots and 15 double-unders.
Post-workout
4 sets:
:20 med-ball Russian twist
:10 rest
:20 flutter kicks
:10 rest
Dienstag, 17.09.2024
Hyrox
EMOMx12
Min1: 20 Wall-Balls (6/9kg)
Min2: 45 sec. Plank-Hold
Min3: 45 sec. Squat Walk
Rest 3 min.
AMRAPx18
500m. Ski
20 alt. OH-Reverse Lunges (6/9kg)
20 Mountain Climbers
500m. Row
20 Down & Ups
20 Flutter Kicks
CrossFit
Every 3:00 for 5 sets:
200-m run
7 pull-ups
5 chest-to-bar pull-ups
3 bar muscle-ups
Post-workout
Accumulate:
50 hand-release push-ups
Mittwoch, 18.09.2024
Long Distance Weekday
AMRAPx38
50 cal. Ski
50 Air Squats
25 Box Jumps (20'/24')
50 cal. Row
50 alt. Lunges
25 Up & Down Plank
50 cal. Bike
50 Shoulder Taps
25 T2B/Knee Over Hip
→ After every 50 cal. Perform 3 Burpees
CrossFit
10 rounds for time:
100-m double-KB farmers carry (16/24 kg)
3 wall walks
Post-workout
Accumulate:
25 single-kettlebell Russian swings/arm
– Use workout weight.
Donnerstag, 19.09.2024
Cardio
EMOMx36
Min1: 3-5 Wall-Walks
Min2: 45 sec. Max m. Sandbag-Carry(Bearhug)(30/45kg)
Min3: Max cal. Row/Bike
Min4: Rest
CrossFit
Pre-workout
Every 2:00 for 5 sets:
1 deadlift
1 hang power clean
1 hang squat clean
1 thruster
– Rest with the remaining time in the interval.
For time:
21 deadlifts (102/143 kg)
15 hang power cleans (70/102 kg)
9 squat clean thrusters (38/61 kg)
Weightlifting
Skill:
Clean & Jerk Variations
EMOMx5
2 Hang Power Cleans+2 Push Jerks
-Light Weight
EMOMx5
1 Power Clean+2 Behind the neck Split jerks+1 Split Jerk
-Light Weight
Every 2minx10
1 Power Clean+1 Hang Power Clean+2 Split/Push Jerks
-Work up to heavy of the day.
Mobility
Freitag, 20.09.2024
Hyrox
AMRAPx36
Teams of 2 YGIG
100 Partner Wall-Balls (6/9kg)
10 Lanes Burpee Broad Jumps
1000m. Ski
100 KB-Deadlifts (2x16/2x24kg)
200m. Farmers Carry (2x16/2x24kg)
1000m. Row
10 Lanes Empty Sled Push
20 Lanes Walking Lunges (10/20kg)
2000m. Bike
CrossFit
2:00 at each station for 5 rounds:
A) :30 max-reps toes-to-bars
B) :30 max-reps overhead squats (43/61 kg)
C) :30 max-cal row
Samstag, 21.09.2024
Cardio
AMRAPx15
2-4-6-8..
Pull-Ups/Jumping Pull-Ups
Tuck-Ups
Burpee Box Jumps (20'/24')
cal. Bike
Rest 3min.
AMRAPx15
2-4-6-8-..
DB-Devil Presses (15/22,5kg)
Butterfly Sit-Ups
Goblet Squats (15/22,5kg)
cal. Row
CrossFit
3 rounds for time:
120 double-unders
1,000-m row
800-m run
Teens
Skill:
Handstand Hold
DB Clean
DB Snatch
WOD
3 Rounds
8 cal Row
10 DB Snatch
10 Butterfly Sit-ups
Sonntag, 22.09.2024
Long Distance
On a 60min. Clock
With a Partner
Buy in: 3000m. Ski
→ Every 250m. Perform 10 Sync. Air Squats
3000m. Row
→ Every 250m. Perform 10 Syn. Lunges
AMRAP in remaining time YGIG:
60 alt. DB-Snatches (15/22,5kg)
60 Lateral Jumps Over DB
60 Russian Twist w. DB (15/22,5kg)
2000m. Bike
60 DB-Thrusters (15/22,5kg)
60 Double-Unders/120 Single Unders
60 Single Leg V-Ups
CrossFit
For time:
25 burpees
50 AbMat sit-ups
25 burpees
50 AbMat sit-ups
25 burpees
– Every 2:00 starting at :00 complete 10 air squats.
Hyrox Wettkampfvorbereitung