Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 10.11.2025
CrossFit
On a 15 min. Clock
Find a 1 rep max Deadlift
For time:
30 burpees
600-m row
30 burpees
Cardio
On a 32 min. Clock
Buy in:
9-15-21
Medball Thrusters (6/9kg)
cal. Bike
21-15-9
V-Ups
cal. Row
AMRAP in remaining time:
15 Handrelease Push-Ups
15 Butterfly Sit-Ups (6/9kg)
50 Double Unders / 100 Single Unders
15 alt. Lunges (6/9kg)
15 Medball Burpees
50 Double Unders / 100 Single Unders
Dienstag, 11.11.2025
Crossfit
Partner CHAD1000X
For time with a partner:
1,000 weighted box step-ups (15/20 kg) (51/51 cm)
– Partners work at the same time.
Cardio
EMOMx10
Min1: 10/12 cal. Standing Bike / Echo Bike
Min2: 12 Weighted Box Step-Ups
Rest 2 min.
EMOMx10
Min1: 10/12 cal. Row
Min2: 12 Box Jump Overs (20'/24')
Rest 2 min.
EMOMx10
Min1: 10/12 Standing Bike / Echo Bike
Min2: 12 DB-Thrusters (2x10/2x15kg)
Mittwoch, 12.11.2025
Crossfit
Heavy-Day
For load:
Bench press
3-2-2-1-1-1
For Time:
9-15-21
cal. Row
KB-Swings (16/24kg)
TC: 6min.
Cardio
AMRAPx15
Max cal. Ski
-Every 02:00 with start on 00:00 perform:
5 Toes to Bar
3 Burpees to target
1 Wall-Walk
Rest 3 min.
AMRAPx15
Max cal. Bike
-Every 02:00 with start on 00:00 perform:
5 DB-Devil Presses (2x15/2x22,5kg)
3 DB-Hang Cleans (2x15/2,22,5kg)
1 Shoulder to OH
Donnerstag, 13.11.2025
Crossfit
Part 1
Every 2:00 x 4 sets:
0:30 max-cal bike
Rest until the clock hits 10:00, and then…
Part 2
5 rounds for time of:
200-m run / row
10 pull-ups
– Score is the total time on part 2, subtracting 1 second for every calorie completed on the bike during part 1.
Post-workout accessory
Accumulate:
150 band pull-aparts
– Perform the reps in as few sets as possible.
Cardio
AMRAPx30
30 cal. Row
15 Hang Power Cleans (30/40kg)
15 Diamond Push-Ups
30 cal. Bike
15 Front Squats (30/40kg)
15 Jumping Lunges
Freitag, 14.11.2025
Crossfit
Pre-workout strength
On a 12:00 clock:
Find a heavy 1-rep hang power snatch
– This should be heavy, but not a 1-rep max.
1-2-3-4-5-6-7-8-9-10 reps for time:
Hang power snatches (29/43 kg)
– Perform 25 double-unders after each round.
Weightlifting
Skill: Power Clean Jerk (directly from Catch into Jerk!)
Workout: E1.25MOMx7 - 1 PC Jerk + Jerk
Acc.: 3x 12/12 Pallof Press & 3x 20sec/20sec SidePlank (with 5sec break to switch sides; should burn)
Cardio
EMOMx12
Min1: 12-16 American KB-Swings (16/24kg)
Min2: 45 sec. Bird Dogs in bear crawl position
Min3: 12-16 KB Goblet Hold Lunges (16/24kg)
Rest 2 min.
AMRAPx15
4 Lanes KB-OH Carry (16/24kg)
20 Mountain Climbers
500m. Ski
4 Lanes Burpee Broad Jumps
20 Hollow Rocks
1000m. Bike
Samstag, 15.11.2025
Crossfit
AMRAP 25 with a partner:
5-10-15-20…
Clean and jerk (56/84 kg)
Synchronized sit-ups
Synchronized box jump-overs (51/61 cm)
– Continue adding 5 reps to each movement at the end of the round. Partners can split up the clean and jerks as needed.
Cardio
AMRAPx35
200m. Run
25 Box Jump Overs (20'/24')
15 KB-Snatches (16/24kg)
50 cal. Bike
200m. Run
25 Slam Balls
15 Line Facing Burpees
Sonntag, 16.11.2025
Crossfit
Pre-workout strength:
Every 2minx5
For load:
3 Push-Press (from floor)
5 rounds for time:
20 med-ball cleans (6/9 kg)
10 push presses (43/61 kg)
Long Distance
On a 60 min. Clock
Teams of 2 YGIG
Buy in:
100 Single Arm-DB Devil Presses (15/22,5kg)
50 Toes to bar
10 Muscle Ups / C2B / Pull-Ups
AMRAP in remaining time:
100 cal. Row
100 Partner Wall-Balls (6/9kg)
100 Partner Sit-Ups (6/9kg)
100 Push-Ups
100 Burpees
Montag, 10.11.2025
CrossFit
Heavy-Day
For load:
Back squat
5-5-5-5-5
Post-workout finisher
AMRAP 1:
Max reps back squat
– Use 80% of today’s heaviest set for 5 reps
– Bar stays on the athlete’s back for the full minute.
Hyrox
AMRAPx5
Max Wall-Balls (4/6/9kg)
-Every break perform 3 Burpees.
Rest 2 min.
AMRAPx5
Max sec. Farmers Hold (2x24/2x32kg)
-Every break perform 3 Jumping Air Squats.
Rest 2 min.
AMRAPx20
400m. Run
400m. Row
2 Lanes Burpee Broad Jumps
400m. Run
400m. Ski
1 Lane Sled Push (75kg)
Dienstag, 11.11.2025
Crossfit
Pre-workout strength
Every 2:00 for 5 sets:
3 weighted strict pull-ups
For time
600-m run / row
100 double-unders
15 strict pull-ups
400-m run / row
75 double-unders
12 strict pull-ups
200-m run / row
50 double-unders
9 strict pull-ups
Cardio
AMRAPx15
50 Double Unders / 100 Single Unders
20 DB-Push Press (2x15/2x22,5kg)
20 cal. Ski
20 Russian twist w. DB
Rest 3 min.
AMRAPx15
20 Box Jumps (20'/24')
20 KB-Swings (16/24kg)
20 cal. Row
20 alt. Single Leg V-Ups
Mittwoch, 12.11.2025
Crossfit
Diane
21-15-9 reps for time:
Deadlifts (70/102 kg)
Handstand push-ups
Post-workout accessory
4 sets:
:20 hollow rocks
:10 rest
:20 max cal. Ski
:10 rest
Hyrox
EMOMx20 :45 Work / :15 Rest
Min1: Seated Sled Pull (50kg)
Min2: Plank-Hold
Min3: Burpee Box Jumps (20'/24')
Min4: Flutter Kicks
Min5: Walking Lunges (10/20kg)
Rest 3 min.
AMRAPx12
Teams of 2
P1: 400m. Run
P2: Max m. Row (at least 500m.)
Donnerstag, 13.11.2025
Crossfit
5 rounds for time:
15 toes-to-bars
15 cal. Bike
15 box jumps (51/61 cm)
– Step down from the box.
TC:20min.
Post-workout accessory
3 sets:
15 Banded Goodmornings
:30 rest
Cardio
AMRAPx34
1000m. Row
-Every 200m. Perform:
8 Toes to bar
8 Push-Ups
8 Jumping Lunges
Rest 1 min.
1000m. Ski
-Every 200m. Perform:
8 Double DB-Snatches (2x15/2x22,5kg)
8 DB-Thrusters
8 Jumping Air Squats
Rest 1 min.
Freitag, 14.11.2025
Crossfit
Pre-workout strength
Every 2:00 for 3 sets:
3 muscle cleans + 3 power cleans
Immediately into…
Every 2:00 for 3 sets:
3 power cleans
– Increase load across 6 sets.
– Advanced and intermediate athletes should go heavier than workout weight.
EMOM 15 for total reps:
Min. 1: power cleans
Min. 2: shuttle runs
Min. 3: rest
– Power clean load is 70-80% of 1-rep max.
– 1 shuttle run is 25 ft down and back.
Hyrox
AMRAPx40
Teams of 2 YGIG
80 Partner Wall-Balls (6/9kg)
10 Lanes Walking Lunges (10/20kg)
1000m. Row
80 Burpee Box Jumps (20'/24')
10 Lanes Sled Push (50kg)
1000m. Ski
Samstag, 15.11.2025
Crossfit
2 rounds, For time with a partner:
21-15-9
Push presses (34/52 kg)
Echo bike calories
21-15-9
Front squats (34/52 kg)
Echo bike calories
– Females perform 15-12-9 calories.
– Partner 1 completes all of the push presses and calories, and then Partner 2 completes all of the push presses and calories; repeat that format for the front squats and calories.
Cardio
AMRAPx10
10 KB-Deadlifts (2x16/2x24kg)
10 KB-Shoulder to OH
10 Burpees Over KB
Rest 2 min.
AMRAPx10
10 cal. Bike
10 Wall-Balls (6/9kg)
10 Burpee Pull-Ups
Rest 2 min.
AMRAPx10
10 cal. Ski
10 alt. Hang KB-Snatches (16/24kg)
10 Hand release push-Ups
Sonntag, 16.11.2025
Crossfit
AMRAP 20:
500-m row
Single-arm KB front-rack walking lunges, right (9.1 m) (16/24 kg)
Single-arm KB front-rack walking lunges, left (9.1 m)
15 ring rows
– Feet positioned directly underneath the initial hanging position of the rings.
Long Distance
AMRAPx60
Teams of 2 YGIG
5-10-15-20..
Deadlifts (30/40kg)
Thrusters
Lateral Burpees over bar
Butterfly Sit-Ups
cal. Bike
Hyrox Performance
Compromised Work
AMRAP x 25 | Focus Running1000m run300m ski20 medball butterfly sit-ups 4/6/9kg300m ski
Station WorkAMRAPx 25 | Conditioning
- Teams of 2 YGIG400m Farmer’s Carry @comp. weight40 Jumping Air Squats80 Burpee Borad Jumps80 Wall-Balls @comp. weight