Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 06.10.2025
CrossFit
For time:
50 push jerks (47/70 kg)
50 toes-to-bars
35/50-cal bike
Post-workout skill:
200-m DB waiters walk
Cardio
AMRAPx30
1000m. Row
-Every 200m. Perform:
8 DB-Push Press (2x15/2x22,5kg)
4 DB-Thrusters
2 Devil Presses
Rest 1 min.
1000m. Ski
-Every 200m. Perform:
8 V-Ups
4 Toes to Bar
2 Wall-Walks
Rest 1 min.
Dienstag, 07.10.2025
Crossfit
Pre-workout skill
5 sets for quality:
Handstand walk (7.6 m)
AMRAP 12:
3 strict handstand push-ups
6 strict pull-ups
12 single-leg squats
Cardio
AMRAPx15
2-4-6-8-..
Wall-Balls (6/9kg)
Pull-Ups
Push-Ups
Butterfly Sit-Ups
-After each round perform 50 Double Unders / 100 Single Unders
Rest 3 min.
AMRAPx15
2-4-6-8-..
Box Jump Overs (20'/24')
Goblet Squats (15/22,5kg)
alt. DB-Snatches
Russian twist w. DB
-After each round perform 10 cal. Ski
Mittwoch, 08.10.2025
Crossfit
Pre-workout skill
3 sets:
:30 double-unders
:30 rest
:30 crossover or crossover double-unders
:30 rest
:30 backwards single-unders
:30 rest
15-12-9-6-3 reps for time:
Front squats (43/61 kg)
– Perform 40 double-unders after each set.
Cardio
AMRAPx32
400m. Run
40 cal. Bike / Ski
20 Deadlifts (30/40kg)
15 Shoulder to OH
10 Tuck-Ups
5 Burpees
Rest 1 min. Between rounds.
Donnerstag, 09.10.2025
Crossfit
Heavy-Day
For load:
Power snatch
2-2-2-2-2-2-2-2-2-2
Post-workout skill
4 sets:
:20 seated straight leg lifts
:10 rest
:20 seated wide leg lifts
:10 rest
Cardio
AMRAPx15
5-10-15-20-..
DB-Floor Presses (2x15/2x22,5kg)
cal. Row
Double DB Hang-Cleans (2x15/2,22,5kg)
Side Plank Hip Touches
Rest 3 min.
AMRAPx15
5-10-15-20-..
KB-Swings (16/24kg)
cal. Bike
alt. KB-Goblet Hold Lunges (16/24kg)
Up & Down Plank
Freitag, 10.10.2025
Crossfit
Pre-workout skill
EMOM 5:
1 legless rope climb
For time:
30 box jumps (61/76 cm)
1,600-m run / row
10 rope climbs (4.6/4.6 m)
Cardio
AMRAPx35
25 Plate Ground to OH (10/15kg)
2 Lanes Burpee Broad Jumps
25 Plate Squat Jumps
50 cal. Bike
25 Heartbeat Squats (10/15kg)
2 Lanes OH-Walking Lunges
25 Burpees to plate
50 cal. Ski
Weightlifting
Skill: Clean Pull + Hang Squat Clean + Jerk
Workout: E1.5MOMx7 - 1+1+1 (75%+)
Acc.: 3x 8/8 Lateral Box Step Ups /w Barbell
Samstag, 11.10.2025
Crossfit
Teams of 2 YGIG
On a 10 min Clock:
70 Shoulder to OH (25/35kg)
60 Box Jumps (20'/24')
50 T2B
-->Into Max Burpees
Rest 2 min.
On a 10 min. Clock:
60 Thrusters (35/45kg)
50 Box Jump Overs (20'/24')
40 Pull-Ups
--> Into Max Double Unders
Rest 2 min.
On a 10 min. Clock:
50 Deadlifts (55/65kg)
40 Burpee Box Jump Overs (20'/24')
30 Bar Muscle-Ups/C2B
--> Into Max m. Bike.
Cardio
AMRAPx32
2000m. Bike
30 Wall-Balls (6/9kg)
20 Single Leg V-Ups
10 T2B
1000m. Row
30 KB-Squat Swings (16/24kg)
2 Lanes KB OH-Carry
10 Pull-Ups
Sonntag, 12.10.2025
Crossfit
Barbara
5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
– Rest 3:00 between rounds.
Long Distance
On a 60 min. Clock
With a Partner
Buy in: (YGIG)
3000m. Bike
2000m. Row
1000m. Ski
AMRAP in remainig time:
20 Rounds:
1 Wall-Walk
3 Diamond Push-Ups
5 Toes to bar
-Switch Partner After a Full Round.
15 Sync. Burpees
20 Rounds:
1 Devil Press (15/22,5kg)
3 Shoulder Taps (left+right 1 rep)
5 alt. DB-Snatches (15/22,5kg)
-Switch Partner After a Full Round.
15 Sync. Burpees
Montag, 06.10.2025
CrossFit
Pre-workout strength
EMOM 8:
1 clean pull
1 hang power clean
1 thruster
– Build to a moderate load, but only as quality mechanics allow.
Fran:
21-15-9 reps for time:
Thrusters (29/43 kg)
Pull-ups
Hyrox
EMOMx12
Min1: 45 sec. KB-Hold (2x24/2x32kg)
Min2: 6-8 DB-Devil Presses (2x10/2x15kg)
Min3: 45 sec. Weighted Wall-Sit (24/32kg)
Rest 3 min.
AMRAPx20
500m. Row
15 DB-Thrusters (2x10/2x15kg)
15 Diamond Push-Ups
500m. Ski
15 KB-Deadlifts (2x24/2x32kg)
15 Jumping Air Squats
Dienstag, 07.10.2025
Crossfit
For time:
80 alternating DB snatches (15/22.5 kg)
80 sit-ups
80 lateral burpees over the DB
800-m run
Cardio
Every 4 min x 3
400m. Row
10 Weighted Burpee Box Step-Ups (2x10/2x15kg)
Max cal. Bike
Rest 1 min between rounds.
Rest 2 min.
Every 4 min x 3
40 Wall-Balls (6/9kg)
20 KB-Deadlifts (2x16/2x24kg)
Max cal. Ski
Rest 1 min between rounds.
Mittwoch, 08.10.2025
Crossfit
Heavy-Day
For load:
Deadlift
3-3-3-3-3
Post-wod:
AMRAPx10
10 Box Jump Overs (20'/24')
10 Double DB-Snatches (2x10/2x15kg)
10 cal. Row
Hyrox
AMRAPx15
200m. Run
10 Burpee Box Jumps (20'/24')
15 DB Bent over row (2x10/2x15kg)
20 cal. Ski
Rest 3 min.
AMRAPx15
200m. Run
10 Burpee Wall-Balls (6/9kg)
2 Lanes OH-Walking Lunges (6/9kg)
20 cal. Row
Donnerstag, 09.10.2025
Crossfit
10-9-8-7-6-5-4-3-2-1 reps for time:
Hang power cleans (34/52 kg)
Handstand push-ups
Post-workout accessory
3 sets:
5 KB windmills/arm
5 KB Turkish get-ups/arm
– Build in load, but only as quality mechanics allow.
Cardio
AMRAPx15
25 cal. Bike
2 Wall-Walks
25 American KB-Swings (16/24kg)
2 Wall-Walks
25 Goblet Squats (16/24kg)
Rest 3 min.
AMRAPx15
25 cal. Ski
2 Medball Burpees
25 Box Jump Overs (20'/24')
2 Medball Burpees
25 Medball Clusters (6/9kg)
Freitag, 03.10.2025
Crossfit
16 rounds with a partner:
10/12-cal row
8 burpees
6 power cleans (45/55kg)
– Partners alternate rounds for 8 rounds each.
TC:32min.
Hyrox
AMRAPx40
50 Wall-Balls (6/9kg)
50 Butterfly Sit-Ups (6/9kg)
1000m. Row
2 Lanes Sled Push (75kg)
50 alt. Lunges (10/20kg)
1000m. Ski
Samstag, 11.10.2025
InHouse-Challenge CrossFit
Sonntag, 12.10.2025
Crossfit
Pre-workout practice
8 sets:
:20 double-unders
:10 rest
– Advanced athletes can try triple-unders or use a weighted rope.
5 x AMRAP 3:
60 double-unders
5 bar-muscle-ups
– Rest 1:00 between AMRAPs.
– Pick up where you left off.
Long Distance
AMRAPx60
With a partner
20 Rounds:
5 Pull-Ups
10 Push-Ups
15 Air Squats
-Switch partner after a full round.
20 Rounds:
5 cal. Row
10 Goblet Squats (16/24kg)
15 KB-Swings
-Switch partner after a full round.
20 Rounds:
5 Burpees
10 cal. Bike
15 Box Jump overs (20'/24')
-Switch partner after a full round.
Hyrox Performance
In Season - Strength4 sets20 front squats @ RPE 82 lanes burpee broad jumps20 wall balls @ comp. weight
rest 1:30 btw sets
In Season - Conditioning3 setsin a 3min window
250m row16 alt. DB snatchesmax. wall balls @ comp. weight
rest 2min btw sets
3 setsin a 3min window
400m runmax. meter ski
rest 2min btw sets