Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
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
Montag, 23.09.2024
CrossFit
AMRAP 15:
Double-KB front-rack carry (50 m) (16/24 kg)
10 burpees to target (12 in)
Post-workout:
4 sets:
6 alternating Turkish get-ups
– Rest 1:00 between sets.
– Use a single kettlebell or dumbbell.
Dienstag, 24.09.2024
CrossFit
PARTNER BADGER
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
TEAM OF 2 / YGIG / AMRAP 30
Station 1:
P1: 400m Run/Ski
P2: AMRAP Alt. DB Snatches (15/22,5kg)
Station 2:
P1: 400m Run/Ski
P2: AMRAP Goblet Squats (15/22,5kg)
Station 3:
P1: 400m Run/Ski
P2: AMRAP Double Unders
Station 4:
P1: 400m Run/Ski
P2: AMRAP Burpees
-P1 Run/Ski, P2 go for AMRAP at the same Time, then switch, if both finish
the Run/Ski go to next station.
Technik-Class
Mittwoch, 25.09.2024
CrossFit
4 rounds for reps:
1:00 shuttle runs
1:00 alternating DB snatches (15/22.5 kg)
1:00 hand-release push-ups
1:00 calories on any machine
1:00 rest
– 1 shuttle run is 8m out and 8m back.
Donnerstag, 26.09.2024
CrossFit
Pre-workout:
Every 2:00 for 5 sets:
3 sumo deadlift
2 sumo deadlift + shrug
1 sumo deadlift high pull
– Build in load if the technique is sound.
For time:
50 deadlifts (29/43 kg)
50 sumo deadlift high pulls
– Every minute including the start, complete 7 knees-to-elbows.
Cardio
AMRAP 16
10 Cal. Row
20 Push-Ups
30 Sit-Ups
40 Air Squats
50 sec. Plank Hold
Break 3 min
AMRAP16
10 Box Jumps
15 KB Swings (16/24kg)
20 Reverse Lunges
25 Crossed Mountain Climbers (L+R=1)
30 sec. Wall Sit
Functional Bodybuilding
5 SuperSets
10 Front Squats + 10 Deadlifts
- Start moderate and build to a heavy set
- Lift every 3 min
5 SuperSets
8-12 Strict Pull-Ups + 8-12 Strict Ring Dips
- Go near to muscle failure in each set
- Every 3 min
5 Sets
- 10-15 GHD Sit-Ups
- Rest as needed
Freitag, 27.09.2024
CrossFit
Pre-workout:
EMOM 8:
1 thruster
– Build in load.
– From the floor.
5 rounds for time:
5 muscle-ups
5 thrusters (47/70 kg)
Weightlifting Beginner
Skill: Dip Power Clean into Push Press – 1+2
Workout: Power Clean + Push Press – E1.5MOMx7 – 1+3
Weightlifting Fortgeschrittene
BITTE MINDESTENS 15min VOR DER CLASS ERSCHEINEN UND FÜR 1. ÜBUNG WARM MACHEN!
Hip Power Snatch + OHS + Snatch Balance – E2MOMx3 - 2x 2(1+1+1) @50/55/60%
Snatch – E3MOMx5 – 3@80-90%
Flat Footed Clean Pull + Clean + Front Squat + Jerk – 10min for heavy Complex + E1.5MOMx5 – 1+1@same
Back Squat – E3MOMx5 - 5@80-85% of most recent 5RM
Samstag, 28.09.2024
Team-WOD
TEAM OF 2 / YGIG / AMRAP30
40-30-20:
Hang Power Cleans (40/60kg)
Wall Balls (6/9kg)
30-20-10:
DB Hang Clean and Jerk (15/22,5kg)
Box Jump Overs (20’/24’)
20-15-10:
Devils Press (15/22,5kg)
Calorie Bike
Sonntag, 29.09.2024
CrossFit
HEAVY-DAY
Every 4:00 for 5 sets:
40 air squats
4 shoulder presses
Post-Workout
3 sets:
25 GHD sit-ups
:30 side plank hold/side
Cardio
EMOM30 (40sec. ON / 20sec. OFF)
Min1: Max. Shoulder Taps
Min2: Max. V-Ups
Min3: Max. Slam Balls
Min4: Max. Cal. Bike/Ski
Min5: Rest
Yoga für CrossFitter
shoulder and neck mobility
hip openers
knee and ankle stability
full body relaxation
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
Montag, 23.09.2024
Cardio
AMRAPx16
Max cal. Bike
→ Every 2 min. Perform:
1 Wall-Walk
8 Wall Balls (6/9kg)
10 alt. Single Leg V-ups
Rest 3min.
AMRAPx16
Max cal. Row
→ Every 2 min. Perform:
1 Devil Press (15/22,5kg)
8 Goblet Squats (15/22,5kg)
10 Butterfly Sit-Ups
CrossFit
Heavy-Day
For load:
1-rep-max back squat
1-rep-max shoulder press
1-rep-max deadlift
Post-Workout:
AMRAPx8
10 Deadlifts (50/60kg)
10 Butterfly Sit-Ups
10 cal. Bike
10 Down & Ups
Dienstag, 24.09.2024
Hyrox
AMRAPx10
400m. Run
2 Lane Sled Push (50kg)
20 Shoulder Taps
Rest 2 min.
AMRAPx10
400m. Ski
2 Lanes Burpee Broad Jumps
20 KB-Deadlifts (2x16/2x24kg)
Rest 2 min.
AMRAPx10
400m. Row
20 alt. Lunges (10/20kg)
20 Bicycle Crunches
CrossFit
4 rounds for time:
10 single-leg squats
20 pull-ups
30 push-ups
1000-m bike
Mittwoch, 25.09.2024
Long Distance Weekday
AMRAPx38
2 Rounds:
20 cal. Bike
20 Medball Squat Cleans (6/9kg)
5 Burpees over medball
1 min. Wall-Sit (6/9kg)
Rest 1 min.
2 Rounds:
20 cal. Ski
20 alt. DB-Snatches (15/22,5kg)
5 Burpees over DB
1 min. Hollow Hold
Rest 1 min.
2 Rounds:
20 cal. Row
20 Hand Release Push-Ups
5 Burpees over rower
1 min. Plank-hold
CrossFit
Pre-workout:
EMOM 15:
1 power snatch
– Build in load every 3:00.
For time:
21-15-9
Hang power snatches (34/52 kg)
Box jumps (51/61 cm)
Donnerstag, 26.09.2024
Cardio
AMRAPx35
Teams of 2 YGIG
1000m. Ski
40 Thrusters (30/40kg)
40 Tuck-Ups
10 Sync. Lateral Burpees Over Bar
200m. Run Together
2000m. Bike
40 Shoulder to OH (30/40kg)
40 Butterfly Sit-Ups
10 Sync. Lateral Burpees Over Bar
200m. Run Together
CrossFit
Pre-Work:
On a 12min. Clock
Handstand Practice (Hold, walk, push-ups)
AMRAP 15:
200-m run
10 handstand push-ups
15 wall-ball shots (6/9 kg) (2.7/3 m)
Weightlifting
Skill:
Snatch+OH-Squat
EMOMx6
2 Muscle Snatches+2 OH Squats
→ Light Weight
EMOMx6
1 Snatch Pull+1 Below the Knee Hang Power Snatch+2 OH Squats
→ Light to moderate weight
Every 1.30x10
3 T&Go Full Snatches
→ Increase weight every second set.
Mobility
Freitag, 27.09.2024
Hyrox
On a 35min. Clock
Buy in: 1000m. Row
1000m. Run
1000m. Ski
AMRAP in remaining time:
30 Wall-Balls (6/9kg)
2 Lanes Seated Sled Pull (20kg)
30 alt. Lunges (10/20kg)
200m. Farmers Carry (2x16/2x24kg)
30 Lateral Jumps Over KB
2 Lanes Burpee Broad Jumps
CrossFit
For time:
30 Russian KB swings (16/24 kg)
150 double-unders
30 Russian KB swings
150 double-unders
30 Russian KB swings
Post-workout:
4 sets:
6 alternating Turkish get-ups
– Rest 1:00 between sets.
– Use a single DB.
Samstag, 28.09.2024
Cardio
AMRAPx33
30 cal. Row
20 alt. DB-Hang Cleans (15/22,5kg)
4 Lanes Empty Sled Push
30 cal. Bike
20 KB Squat-Swings (16/24kg)
4 Lanes Squat Walk
20 cal. Ski
20 DB-Push Press (15/22,5kg)
4 Lanes Bear-Crawl
CrossFit
With a partner, complete as many rounds as possible in 21 minutes of:
30-cal row
20 burpees over the rower
10 power cleans (47/70 kg)
Teens
Skill:
Deadlift
Kipping Pullup
WOD:
5 Rounds
10 Wall Balls
10 Deadlifts
3 Pull-ups
200m run
Sonntag, 29.09.2024
Long Distance
On a 60 min. Clock
With a Partner
20 Rounds:
4 Pull-Ups/Jumping Pull-Ups
8 Hand Release Push-ups
12 Air Squats
→ Switch Partner After a Full Round.
20 Rounds:
4 cal. Ski
8 alt. Lunges
12 Box Jump-Overs (20'/24')
→ Switch Partner After a Full Round.
AMRAP in remaining time:
2000m. Row
400m. OH-Carry (10/15kg)
40 Plate Ground to OH
2000m. Bike
40 Burpees to plate
40 Plate Thrusters
CrossFit
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
Hyrox Wettkampfvorbereitung