Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 13.10.2025
CrossFit
Pre-workout skill
1 set:
1:00 single-unders
1:00 rest
1:00 running-step single-unders
1:00 rest
1:00 double-unders
3 rounds for time:
25 power snatches (25/34 kg)
50 double-unders
15 chest-to-bar pull-ups
Cardio
AMRAPx34
40 cal. Bike
5 Rounds:
10 V-Ups
10 Handrelease Push-Ups
10 Box Jump overs (20'/24')
Rest 1 min.
40 cal. Row
5 Rounds:
10 alt. Renegade Rows (2x15/2x22,5kg)
10 DB-Bent Over Row
10 DB-Push Jerk
Rest 1 min.
Dienstag, 14.10.2025
Crossfit
Pre-workout strength
On a 10:00 clock:
Build to a challenging set of 5 bench presses
5 rounds for time:
Double-KB front-rack carry (15.2 m) (24/32 kg)
15 floor presses (47/70 kg)
Cardio
AMRAPx10
200m. Farmers Carry (2x16/2x24kg)
20 KB-Deadlifts (2x16/2x24kg)
10 KB-Swings (16/24kg)
Rest 2 min.
AMRAPx10
200m. Ski
20 Wall-Balls (6/9kg)
10 Toes to bar
Rest 2 min.
AMRAPx10
200m. Run
20 alt. DB-Cleans (15/22,5kg)
10 alt. DB-Devil Presses
Mittwoch, 15.10.2025
Crossfit
Pre-workout strength
Every 2:00 for 10:00:
2 squat snatches
– Use around 70% 1-rep max.
21-15-9 reps for time:
Knees-to-elbows
Overhead squats (43/61 kg)
Cardio
AMRAPx35
2000m. Bike
30 alt. OH-Reverse Lunges (15/22,5kg)
30 Weighted Box Step Ups (20'/24')(15/22,5kg)
1000m. Row
30 Down & Ups
30 alt. DB-Snatches (15/22,5kg)
Donnerstag, 16.10.2025
Crossfit
AMRAP 30:
3 wall walks
200-m run
1 deadlift
– Deadlift load is 80-90% of 1-rep max.
Cardio
AMRAPx30
Teams of 2
8 cal. Row
6 Hang Power Cleans (30/40kg)
4 Front Squats
2 Burpees
-Switch partner after a full round.
Freitag, 17.10.2025
Crossfit
50-40-30-20-10 reps for time:
Walking lunges
AbMat sit-ups
Post-workout skill
On a 10:00 clock:
Handstand walking drills
Cardio
EMOMx35
Min1: 45 sec. Weighted Wall-Sit (10/15kg)
Min2: 12-15 Plate Ground to OH (10/15kg)
Min3: 6-8 Burpee Box Jump Overs (20'/24')
Min4: 10-12 Pull-Ups
Min5: Rest
Weightlifting
Skill: Power Snatch & Hang Power Snatch
Workout: EMOMx10 - 1 Power Snatch + 1 Hang Power Snatch --> Start around 65% and work up!
Acc.: 3 Supersets: Do 5 additional PullUps BEFORE the first and AFTER the last Superset!
12 Banded Cuban Press / 5 Pull Ups / 15 Hanging Leg Raises
Samstag, 18.10.2025
Crossfit
AMRAPx25
With a Partner
3 Bar Muscle Ups
6 Handstand Push-ups
9 Hang Power Snatches (35/45kg)
-Switch Partner after a full round.
-Resting athlete max cal. Bike
Cardio
AMRAPx15
3-6-9-12-..
Medball Thrusters (6/9kg)
cal. Ski
Burpee Broad Jumps
-After each round perform 1 Wall-Walk.
Rest 3 min.
AMRAPx15
3-6-9-12-..
Lanes Walking Lunges
cal. Bike
American KB-Swings (16/24kg)
-After each round perform: 100m. Farmers carry (2x16/2x24kg)
Sonntag, 19.10.2025
Crossfit
2 rounds for time:
200-m run
15 back squats (43/61 kg)
200-m run
12 front squats (43/61 kg)
200-m run
9 overhead squats (43/61 kg)
Long Distance
Teams of 2 YGIG
AMRAPx28
3000m. Bike
50 Butterfly Sit-Ups
40 alt. Lunges
30 alt. DB-Devil Presses (15/22,5kg)
20 Push-Ups
10 Rope Climbs
Rest 3 min.
AMRAPx28
2000m. Ski
50 Hang DB-Clean (15/22,5kg)
40 Goblet Squats (15/22,5kg)
30 Shoulder Taps
20 V-Ups
10 Muscle Ups / C2B / Pull-Ups
Montag, 13.10.2025
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
Hyrox
AMRAPx15
2-4-6-8-..
Wall-Balls (6/9kg)
Hollow Rocks
Lanes Walking Lunges (10/20kg)
-After each round 200m. Run
Rest 3 min.
AMRAPx15
2-4-6-8-..
Burpee Box Jumps (20'/24')
Hand Release Push-Ups
Lanes Front Rack Carry (2x16/2x24kg)
-After each round 200m. Run
Dienstag, 14.10.2025
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
AMRAPx30
1000m. Row
-Every 200m. Perform:
8 DB-Push Press (2x15/2x22,5kg)
4 Doble DB-Snatches
2 Burpees
Rest 1 min.
1000m. Ski
-Every 200m. Perform:
8 V-Ups
4 Toes to Bar
2 Wall-Walks
Rest 1 min.
Mittwoch, 15.10.2025
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.
Hyrox
AMRAPx32
2 Rounds:
300m. Row
10 KB-Goblet Hold Lunges (16/24kg)
20 KB-Deadlifts (2x16/2x24kg)
800m. Run
2 Rounds:
300m. Ski
10 DB-Devil Presses (2x10/2x15kg)
20 DB-Thrusters (2x10/2x15kg)
800m. Run
Donnerstag, 16.10.2025
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
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.
Freitag, 17.10.2025
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)
Hyrox
AMRAPx10
1 Lane Sled Pull (50kg)
20 Jumping Air Squats
400m. Run
Rest 2 min.
AMRAPx10
2 Lanes Burpee Broad Jumps
20 Sandbag Squats (20/30kg)
400m. Ski
Rest 2 min.
AMRAPx10
2 Lanes OH-Walking Lunges (10/15kg)
20 Russian Twist w. Plate
400m. Row
Samstag, 18.10.2025
Crossfit
Teams of 2 YGIG
On a 10 min Clock:
70 Shoulder to OH (25/35kg)
60 Box Step Ups (20'/24')
50 T2B
-->Into Max Burpees
Rest 2 min.
On a 10 min. Clock:
60 Thrusters (35/45kg)
50 Box Jumps (20'/24')
40 Pull-Ups
--> Into Max Double Unders
Rest 2 min.
On a 10 min. Clock:
50 Deadlifts (55/65kg)
40 Burpee Box Jumps (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, 19.10.2025
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 Wall-Balls (6/9kg)
-Switch Partner After a Full Round.
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.
Hyrox Performance
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