21.10. bis 27.10.2024

Programming KW43 2024

Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.

Sonntag, 20.10.2024

CrossFit

HEAVY-DAY

For load:
5-5-5-5-5
Overhead squat

Post-workout
For completion:
200-m double-KB front-rack carry

Cardio

BARBARA // BENCHMARK // 5 Rounds for Time

20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats

-3 min Rest between rounds
-TC: 50 min

Yoga für CrossFitter

Shoulders
Chest
Upper back
Neck

Montag, 21.10.2024

CrossFit

Pre-workout
On a 10:00 clock:
Build to a heavy 3-rep power snatch
– Perform touch-and-go reps.
– Rest 1:00-2:00 between lifts.

TRIPLE ISABEL // PARTNER
For time with a partner:
90 snatches (43/61 kg)

Dienstag, 22.10.2024

CrossFit

Skill:
Peg-Board Climbs

3 rounds for time:
400-m run
21 KB swings (16/24 kg)
12 pull-ups

Cardio

EMOM36 (40/20)
Min1: Max. Burpee Broad Jumps
Min 2: Max. Cal. Row
Min 3: Max. Pull-Ups / Ring Rows
Min 4 Max. Cal. Ski
Min 5: Crossed Mountain Climber
Min 6: Rest

Technik-Class

Skill:
Handstand(Walk)

AMRAP 12
30/24 Calorie Bike
25 Toes To Bar
9m Handstand Walk (Or 3 Wall Walks)
15/12 Calorie Bike
15 Toes To Bar
6m Handstand Walk (Or 2 Wall Walks)
Max Burpee to Bar in the remaining time.

- 10 min time cap before advancing to the burpees. If you haven't completed the previous work, start the burpees then.

Mittwoch, 23.10.2024

CrossFit

Skill:
Double Unders

For time:
50 burpees
200 double-unders
50 burpees

Post-Workout:
EMOM10
2-3 Wall Walks

Donnerstag, 24.10.2024

CrossFit

KAREN // BENCHMARK
For time:
150 wall-ball shots (6/9 kg)

Post-Workout:
7 Rounds for Distance:
1:40 On / 0:20 Off
(Row/Bike/Ski)

Cardio

AMRAP18
20 Cal. Bike
20 Alt. DB Cleans (15/22,5kg)
20 Box Jump Overs (20’/24’)
20 Box Pike Shoulder Taps (L+R=1)

-3 min Rest

AMRAP18
20 Cal. Row
20 Slam Ball Thruster (12/25kg)
20 V-Ups
20 Kettlebell Deadlifts (16/24kg)

Functional Bodybuilding

5 Supersets
12 Alt. Double DB/KB Box Step Ups (20’/24’)
Max. Jumping Air Squats
-Start light and build to a Heavy load
-Every 3 min

5 Supersets
Max. Strict Pull-Ups
Max. Push-Ups
-go near to muscle failure in each set/exercise
-Every 3 min

5 Supersets
10 GHD Sit-Ups
Max. DB Russian Twists
-Every 3 min

Freitag, 25.10.2024

CrossFit

Pre-workout
3 sets:
7 deadlifts
– Build to workout weight or slightly over.

DIANE // BENCHMARK
For time:
21-15-9
Deadlifts (70/102 kg)
Handstand push-ups

Weightlifting Beginner

Skill: Push Press / Push Jerk / Split Jerk

Workout: E1.5MOMx10 – 3 Push Presses / 2 Push Jerks / 1 Split Jerk

Weightlifting Fortgeschrittene

BITTE MINDESTENS 15min VOR DER CLASS ERSCHEINEN UND FÜR 1. ÜBUNG WARM MACHEN!

Tempo Snatch Pull + Hovering Snatch – E1.5MOMx6 – 1+1@74/77/77/80/80/82% (First set is a DOUBLE!)

Clean + Front Squat + Jerk – 10min for Heavy 1+1+2 // E2.5MOMx4 – 1+1@same (1-2kg more than last week)

PushPress – 10min for 3RM + E2MOMx3 – 3@90% (1-2kg more than last week)

Back Squat – 10min for 2+2RM (/w15sec Pause) + 1x AMRAP at 90% (>4 reps!) (1-2kg more than last week)

Samstag, 26.10.2024

Team-WOD

TEAM OF 2 / AMRAP35 / YGIG

10 Burpee Pull-Ups
20 Thruster (30/45kg)
30 Front Rack Lunges
40 Toes-to-Bar
50 Shoulder-to-Overhead
60 Hang Power Cleans
70 Push-Ups
800m Run (together)

Sonntag, 27.10.2024

CrossFit

For time:
40 knees-to-elbows
40 alternating double-DB front-rack lunges (10/15 kg)
– Rest 2:00

30 knees-to-elbows
30 alternating double-DB front-rack lunges
– Rest 1:00

20 knees-to-elbows
20 alternating double-DB front-rack lunges

Post-workout
1 set:
Single-arm overhead dumbbell walk (61 m)
– Use workout weight.
– Switch arms as needed.

Cardio

AMRAP35
TEAM OF 2 / YGIG
200m. Farmers Carry (2x16/2x24kg)
40 American KB-Swings (16/24kg)
10 Bar Muscle Ups / 20 Chest to bar
2000m. Row
40 Burpee Box Jump Over (20'/24')
10 Wall-Walks

Yoga für CrossFitter

Shoulders
Chest
Upper back
Neck

Sonntag, 20.10.2024

Long Distance

AMRAP x 60
Teams of 2 YGIG
2000m. Row
80 Box Jump Overs (20'/24')
80 Hand Release Push-Ups
10 DB-Devil Presses (2x15/2x22,5kg)
2000m. Bike
80 Air Squats
80 Tuck-Ups
10 Wall-Walks
2000m. Ski
80 KB-Swings (16/24kg)
80 KB-Deadlifts (2x16/2x24kg)
10 Man-Makers (2x15/2x22,5kg)

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)

Hyrox Wettkampfvorbereitung

Montag, 21.10.2024

Cardio

EMOMx12
Min1: 2-4 Wall-Walks
Min2: 45 sec. Sandbag hold (Bearhug)(30/45kg)
Min3: 45 sec. Max cal. Ski

Rest 3 min.

AMRAPx15
200m. Run
20 Plate Ground to OH (10/15kg)
20 Plate Squat Jumps
200m. Run
20 Sandbag Deadlifts (30/45kg)
20 Shoulder Taps

CrossFit

AMRAPx20
50 m. Double-KB front-rack carry (16/24 kg)
20 Burpee Pull-Ups
20 cal. Ski
20 KB-Swings (16/24kg)

Post-workout:
4 sets:
6 alternating Turkish get-ups
– Rest 1:00 between sets.
– Use a single kettlebell or dumbbell.

Dienstag, 22.10.2024

Hyrox

On a 34min. Clock

Buy in: For time, 1000m. Row
1 min. Rest
1000m. Run
Rest 1 min.

AMRAP in remaining time:
30 cal. Ski
15 Mountain Climbers
2 Lanes Sled Push (60kg)
30 Wall-Balls (6/9kg)
15 Banded Pull-Downs
2 Lanes Burpee Broad Jumps
30 alt. Lunges (10/20kg)
15 Hollow Rocks

CrossFit

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.

Mittwoch, 23.10.2024

Long Distance Weekday

AMRAPx36
Teams of 2 YGIG
3000m. Bike
40 Shoulder to OH (35/45kg)
40 Deadlifts
20 Burpees over Partner
1000m. Ski
40 Front Squats
40 Hang Power Cleans
20 Burpees over Partner

CrossFit

Skill:
Kipping Pull-Up/Butterfly Pull-Up

“Chelsea”
EMOM for 30min.
5 Pull-Ups
10 Push-Ups
15 Air Squats

Donnerstag, 24.10.2024

Cardio

On a 32min. Clock
Buy in: 200 Air Squats
200 Double Unders/100 Single Unders+100 Double Tap-Jumps

AMRAP in remaining time:
500m. Row
20 alt. DB-Snatches (15/22,5kg)
20 V-Ups
20 Double Unders/40 Single Unders
500m. Ski
20 DB Devil Presses (15/22,5kg)
20 Butterfly Sit-Ups
20 Double Unders/40 Single Unders

CrossFit

Pre-work:
For load:
EMOMx6
2 Shoulder Presses

Every 4:00 for 5 sets:
40 air squats
4 shoulder presses

Weightlifting

Skill:
Snatch

EMOMx5
3 Overhead Squats
-Light weight.

EMOMx8
2 Hang Snatch Pull+2 Hang Squat Snatches
-Work up in weight.

Every 2minx8
1 Snatch Pull+2 Power Snatches+2 OH-Squats
-Work up to heavy of the day.

Freitag, 25.10.2024

Hyrox

AMRAPx35
2 Rounds:
2 Lanes Sled Pull (25kg)
10 Hand Release Push-Ups
400m. Run

Rest 1 min.

2 Rounds:
20 Wall-Balls (6/9kg)
10 Burpee → Target
1000m. Bike

Rest 1min.

2 Rounds:
2 Lanes Squat Walk
10 KB-Cleans (16/24kg)
200m. Farmers Carry (2x16/2x24kg)

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.

Samstag, 26.10.2024

Cardio

AMRAPx15
20 T2B/Knee Over Hip
1 Wall-Walk
20 cal. Bike
1 Wall-Walk
20 Tuck-Ups
1 Wall-Walk
20 Mountain Climbers
1 Wall-Walk

Rest 3 min.

AMRAPx15
20 Burpee Box Jump Over (20'/24')
1 DB-Thruster (2x15/2x22,5kg)
20 cal. Ski
1 DB-Thruster
20 alt. DB-Cleans (15/22,5kg)
1 DB-Thruster
20 Weighted Sit-Ups (15/22,5kg)
1 DB-Thruster

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 25 ft out and 25 ft back.

Teens

Skill:
Deadlift
Kipping Pullup

5 Rounds for time
10 Wall Balls
10 Deadlifts
3 Pull-ups
200m run

Sonntag, 27.10.2024

Long Distance

AMRAPx60
Teams of 2 YGIG
400m. Run (Together)
100 Box Jump Overs (20'/24')
100 American KB-Swings (16/24kg)
100 cal. Ski
400m. Run
100 Pull-Ups/Jumping Pull-Ups
100 alt. KB-Lunges (16/24kg)
100 cal. Bike
400m. Run
100 alt. Single Leg V-Ups
10 Lanes Sled Push (75kg)