Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
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
Montag, 28.10.2024
CrossFit
Skill: Clean & Jerk
For Load:
EMOMx10
1 Clean and Jerk
-Work up to workout weight.
Heavy Grace
For time:
30 clean and jerks (70/102 kg)
Cardio
EMOMx12
Min1: 45 sec. KB-Hold (2x20/2x24kg)
Min2: 45 sec. Max cal. Ski/Row
Min3: 45 sec. Wall-Sit (6/9kg)
Rest 3min.
AMRAPx15
400m. Row
30 Wall-Balls (6/9kg)
400m. Ski
30 alt. KB-Goblet Lunges (16/24kg)
400m. Row
30 Butterfly Sit-Ups
400m. Ski
30 Down & Ups
Dienstag, 29.10.2024
CrossFit
Skill: Bar-Muscle Up
EMOMx8
2-3 Bar-Muscle Ups (Or scaling opption)
AMRAPx18
Teams of 2
5 Burpees
10 Box Jump Over (20'/24')
15 Air Squats
-Switch Partner After a full round.
Cardio
AMRAPx35
Teams of 2 YGIG
400m. Run (Together)
40 alt. Sandbag Lunges (bearhug)(30/45kg)
40 T2B/Knee Over Hip
40 cal. Bike
400m. Run (Together)
40 Sandbag to Shoulder (30/45kg)
40 cal. Ski
40 Push-Ups
Mittwoch, 30.10.2024
CrossFit
Skill: Hang Power Snatch
Pre-work:
EMOMx10
2 Hang Power Snatches+2 OH-Squat
– Build in load as mechanics allow.
Wod:
21-15-9 reps for time:
Hang power snatches (29/43 kg)
Overhead squats
Cardio
AMRAPx32
40 cal. Ski
20 alt. DB-Snatches (15/22,5kg)
20 Heel Touches
40 cal. Bike
20 DB-Thrusters (15/22,5kg)
20 V-Ups
40 cal. Row
20 Renegade Rows (15/22,5kg)
20 Bicycle-Crunches
Donnerstag, 31.10.2024
Halloween Special!
Teams of 2
AMRAP 50
Every 2min - 4 Synchro Burpees
1000m Ski/ Row or 2000m Bike
100 Wall Balls
1000m Ski/ Row or 2000m Bike
100 Kettlebell Swings Russian 16/24kg
1000m Ski/ Row or 2000m Bike
100 Medball Bear Hug Squats
1000m Ski/ Row or 2000m Bike
200m Kettlebell Overhead Walk 1x16/1x20kg (no Burpees during the walk)
Freitag, 01.11.2024
CrossFit
Skill: Handstand Push-Up (Kipping/Strict)
EMOMx8
3-5 Handstand Push-Ups (Or scaling opption)
4 x 4:00 rounds:
30 Russian KB swings (16/24 kg)
Max-cal row
– Rest 1:00 between rounds.
– Score is total calories.
Cardio
AMRAPx35
1000m. Row
50 alt. Lunges (10/20kg)
200m. Farmers Carry (2x16/2x24kg)
2 Lanes Burpee Broad Jumps
1000m. Ski
50 Wall-Balls (6/9kg)
200m. OH-Carry (6/9kg)
2 Lanes Burpee Broad Jumps
Weightlifting
Skill: Power Clean
Beginner: 25min practice (go up in weight)
Advanced: Complex 3-Position Power Clean (Hang, Low Hang, Ground)
WarmUp (10min) + E1.5MOMx10
Samstag, 02.11.2024
Crossfit
3 rounds for time:
15 push presses (43/61 kg)
15 toes-to-bars
Post-workout:
10:00 clock:
Find a heavy 3-rep push press
Cardio
AMRAPx15
20 Hang Power Cleans (30/40kg)
20 Lateral Burpees Over Bar
20 Deadlifts (30/40kg)
20 Mountain Climbers
Rest 3 min.
AMRAPx15
20 Box Jumps (20'/24')
20 cal. Bike
20 Jumping Lunges
20 Shoulder Taps
Sonntag, 03.11.2024
CrossFit
Skill: Double Unders
EMOMx10
Min1: 30 sec. Double Unders
Min2: 10 Reverse DB-Flyes (5-10kg)
Wod:
2 rounds for time:
800-m run
60 double-unders
40 DB goblet carry reverse lunges (15/22.5 kg)
Long-Distance
AMRAPx60
Teams of 2 YGIG
80 Burpee Box Jump Overs (20'/24')
80 Hand Release Push-Ups
80 Sync. Air Squats
80 cal. Bike
80 T2B/Knee Over Hip
80 DB-Devil presses (15/22,5kg)
80 Sync. Lunges
80 cal. Row
Yoga für CrossFitter
Lower Back
Hip Openers
Legs & Feet
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)
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)
Hyrox Wettkampfvorbereitung
Montag, 28.10.2024
CrossFit
Skill: Clean & Jerk
For Load:
EMOMx10
1 Clean and Jerk
-Work up to workout weight.
Heavy Grace
For time:
30 clean and jerks (70/102 kg)
Hyrox
EMOMx12
Min1: 45 sec. KB-Hold (2x20/2x24kg)
Min2: 45 sec. Max cal. Ski/Row
Min3: 45 sec. Wall-Sit (6/9kg)
Rest 3min.
AMRAPx15
400m. Row
30 Wall-Balls (6/9kg)
400m. Ski
30 alt. KB-Goblet Lunges (16/24kg)
400m. Row
30 Butterfly Sit-Ups
400m. Ski
30 Down & Ups
Dienstag, 29.10.2024
CrossFit
Skill: Bar-Muscle Up
EMOMx8
2-3 Bar-Muscle Ups (Or scaling opption)
AMRAPx18
Teams of 2
5 Burpees
10 Box Jump Over (20'/24')
15 Air Squats
-Switch Partner After a full round.
Cardio
AMRAPx35
Teams of 2 YGIG
400m. Run (Together)
40 alt. Sandbag Lunges (bearhug)(30/45kg)
40 T2B/Knee Over Hip
40 cal. Bike
400m. Run (Together)
40 Sandbag to Shoulder (30/45kg)
40 cal. Ski
40 Push-Ups
Mittwoch, 30.10.2024
CrossFit
Skill: Hang Power Snatch
Pre-work:
EMOMx10
2 Hang Power Snatches+2 OH-Squat
– Build in load as mechanics allow.
Wod:
21-15-9 reps for time:
Hang power snatches (29/43 kg)
Overhead squats
Cardio
AMRAPx32
40 cal. Ski
20 alt. DB-Snatches (15/22,5kg)
20 Heel Touches
40 cal. Bike
20 DB-Thrusters (15/22,5kg)
20 V-Ups
40 cal. Row
20 Renegade Rows (15/22,5kg)
20 Bicycle-Crunches
Donnerstag, 31.10.2024
Halloween Special!
Teams of 2
AMRAP 50
Every 2min - 4 Synchro Burpees
1000m Ski/ Row or 2000m Bike
100 Wall Balls
1000m Ski/ Row or 2000m Bike
100 Kettlebell Swings Russian 16/24kg
1000m Ski/ Row or 2000m Bike
100 Medball Bear Hug Squats
1000m Ski/ Row or 2000m Bike
200m Kettlebell Overhead Walk 1x16/1x20kg (no Burpees during the walk)
Freitag, 01.11.2024
CrossFit
Skill: Handstand Push-Up (Kipping/Strict)
EMOMx8
3-5 Handstand Push-Ups (Or scaling opption)
4 x 4:00 rounds:
30 Russian KB swings (16/24 kg)
Max-cal row
– Rest 1:00 between rounds.
– Score is total calories.
Hyrox
AMRAPx35
1000m. Row
50 alt. Lunges (10/20kg)
200m. Farmers Carry (2x16/2x24kg)
2 Lanes Burpee Broad Jumps
1000m. Ski
50 Wall-Balls (6/9kg)
200m. OH-Carry (6/9kg)
2 Lanes Sled Push (50kg)
Weightlifting
Skill: Power Clean
Beginner: 25min practice (go up in weight)
Advanced: Complex 3-Position Power Clean (Hang, Low Hang, Ground)
WarmUp (10min) + E1.5MOMx10
Samstag, 02.11.2024
Crossfit
3 rounds for time:
15 push presses (43/61 kg)
15 toes-to-bars
Post-workout:
10:00 clock:
Find a heavy 3-rep push press
Cardio
AMRAPx15
20 Hang Power Cleans (30/40kg)
20 Lateral Burpees Over Bar
20 Deadlifts (30/40kg)
20 Mountain Climbers
Rest 3 min.
AMRAPx15
20 Box Jumps (20'/24')
20 cal. Bike
20 Jumping Lunges
20 Shoulder Taps
Sonntag, 03.11.2024
CrossFit
Skill: Double Unders
EMOMx10
Min1: 30 sec. Double Unders
Min2: 10 Reverse DB-Flyes (5-10kg)
Wod:
2 rounds for time:
800-m run
60 double-unders
40 DB goblet carry reverse lunges (15/22.5 kg)
Long-Distance
AMRAPx60
Teams of 2 YGIG
80 Burpee Box Jump Overs (20'/24')
80 Hand Release Push-Ups
80 Sync. Air Squats
80 cal. Bike
80 T2B/Knee Over Hip
80 DB-Devil presses (15/22,5kg)
80 Sync. Lunges
80 cal. Row