Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 01.09.2025
CrossFit
3 rounds for time of:
800-m run / row
30 alternating DB snatches (15/22.5 kg)
Post-workout accessory
3 sets:
10-15 lying leg raises
:30 plank hold
Cardio
AMRAPx32
400m. Run / Row
40 Double Unders / Single Unders
20 Plate Ground to OH (10/15kg)
15 OH-Reverse Lunges (10/15kg)
10 Handrelase Push-Ups
5 Burpees to plate
-Rest 1 min.
Dienstag, 02.09.2025
Crossfit
Pre-workout skill
EMOM 5:
1 false grip ring pull-up
1 false grip chest-to-ring pull-up
1 strict muscle-up
3 rounds for time:
50 air squats
7 ring muscle-ups / bar muscle-ups
10 hang power cleans (43/61 kg)
Cardio
AMRAPx10
5 Toes to bar
10 Shoulder Taps
15 Wall-Balls (6/9kg)
Rest 2 min.
AMRAPx10
5 Burpee Box Jump Overs 20'/24')
10 Butterfly Sit-Ups
15 Jumping Lunges
Rest 2 min.
AMRAPx10
5 DB-Devil Presses (2x15/2x22,5kg)
10 DB-Thrusters (2x15/2x22,5kg)
15 cal. Bike
Mittwoch, 03.09.2025
Crossfit
Pre-workout practice
EMOM 6:
:20 jump rope practice
For time:
1:00 L-sit hold
200-m KB farmers carry (16/24 kg)
300 double-unders
200-m farmers carry (35/53 lb)
1:00 L-sit hold
Cardio
AMRAPx35
200m. Farmers Carry (2x16/2x24kg)
1000m. Row
25 Air Squats
25 V-Ups
200m. Run
1000m. Ski
25 KB-Deadlifts (2x16/2x24kg)
25 Box Jumps (20'/24')
Donnerstag, 04.09.2025
Crossfit
Pre-workout skill
8 rounds:
:30 single-leg squats or challenging variation
:30 rest
AMRAP 10:
20 walking lunges
15 sit-ups
10 box jumps (51/61 cm)
Cardio
AMRAPx32
With a Partner
8 cal. Bike
6 alt. DB-Snatches (15/22,5kg)
4 Goblet Squats
2 Burpee Pull-Ups
-Switch partner after a full round.
Freitag, 05.09.2025
Crossfit
Pre-workout technique work
EMOM 5:
3 push jerks
– Hold the receiving position of each rep for :01.
For time:
15 deadlifts (38/52 kg)
15 push jerks
12 deadlifts (43/61 kg)
12 push jerks
9 deadlifts (52/75 kg)
9 push jerks
6 deadlifts (56/84 kg)
6 push jerks
3 deadlifts (61/93 kg)
3 push jerks
– Use the same barbell for both movements.
Cardio
AMRAPx15
2-4-6-8-..
Hang Power Cleans (30/40kg)
Front Squats
Butterfly Sit-Ups
cal. Ski
Rest 3 min.
AMRAPx15
2-4-6-8-..
Deadlifts (30/40kg)
Shoulder to OH
Lateral Burpees over bar
cal. Bike
Weightlifting
Skill: Cluster
WOD: EMOMx15 - 1 Cluster - Work to a HEAVY Single!
Acc.: Front Squat - Find 2RM with 3sec Pause!
Samstag, 06.09.2025
Crossfit
3 rounds for time with a partner:
10 rope climbs (4.6 m)
20 burpee box jump-overs (51/61 cm)
30 overhead squats (34/52 kg)
Cardio
AMRAPx10
2 Lanes Burpee Broad Jumps
10 alt. DB-Clean & Jerk (15/22,5kg)
10 cal. Bike
Rest 2 min.
AMRAPx10
2 Lanes OH-Walking Lunges (15/22,5kg)
10 Renegade Rows
10 Down & Ups
Rest 2 min.
AMRAPx10
10 Wall-Balls (6/9kg)
10 alt. V-Ups
2 Wall-Walks
Sonntag, 07.09.2025
Crossfit
For time:
60 burpees
50 wall-ball shots (6/9 kg)(2.7/3 m)
40 thrusters (15/20 kg)
30 toes-to-bars
20 pull-ups
10 chest-to-bar pull-ups
Post-workout accessory
3 sets:
:30 KB side-bends, left
:15 rest
:30 KB side bends, right
:15 rest
Long Distance
AMRAPx60
Teams of 2 YGIG
60 Box Jump Overs (20'/24')
60 KB-Swings (16/24kg)
10 Wall-Walks
2000m. Ski
60 Weighted Box Step Overs (16/24kg)
60 KB-Snatches (16/24kg)
10 Muscle Ups / C2B / Pull-Ups
2000m. Row
Montag, 01.09.2025
CrossFit
Pre-workout weightlifting skill:
5 sets:
1 snatch grip deadlift
1 snatch pull
1 hang snatch
1 below the knee snatch
Heavy-Day
For load:
Snatch
10-8-6-4-2
– Each set must be touch-and-go reps.
Hyrox
AMRAPx16
2-4-6-8-..
Wall-Balls (6/9kg)
Burpee Broad Jumps
cal. Row
-After each round go for a 200m. Run
Rest 3 min.
AMRAPx16
2-4-6-8-..
alt. Lunges (10/20kg)
Burpee Box Jumps (20'/24')
cal. Ski
-After each round go for a 200m. Run
Dienstag, 02.09.2025
Crossfit
For time:
Handstand walk (15.2 m)
100 air squats
Handstand walk (15.2 m)
75 air squats
Handstand walk (15.2 m)
50 air squats
Handstand walk (15.2 m)
25 air squats
Post-workout accessory work
3 sets:
Single-arm kettlebell overhead walk, right (22.9 m)
Single-arm kettlebell overhead walk, left (22.9 m)
:30 rest
Cardio
AMRAPx32
2 Rounds:
1000m. Bike
20 alt. DB-Snatches (15/22,5kg)
5 Toes to bar
Rest 1 min.
2 Rounds:
400m. Run
20 KB-Swings (16/24kg)
5 Wall-Walks
Rest 1 min.
Mittwoch, 03.09.2025
Crossfit
Open 18.1
AMRAP 20:
8 toes-to-bars
10 DB hang clean and jerks (15/22.5 kg)
12/14-cal row
– Perform 5 clean and jerks with one arm, and then switch.
Hyrox
AMRAPx35
10 Sandbag Back Squats (20/30kg)
20 alt. Lunges (20/30kg)
1000m. Run
10 DB Thrusters (2x10/2x15kg)
20 DB-Deadlifts (2x10/2x15kg)
1000m. Run
Donnerstag, 04.09.2025
Crossfit
Pre-workout accessory work
4 sets:
6 alternating Turkish get-ups
– Rest 1:00 between sets.
– Use one dumbbell.
For time:
80 DB box step-ups (51/61 cm) (15/22.5 kg)
– Every minute on the minute, starting at :00, perform 20 double-unders.
– Use two dumbbells.
Cardio
EMOMx40
Min1: 6-8 Toes to Bar
Min2: 45 sec. Max cal. Bike
Min3: 6-8 Sandbag Over Shoulder (30/45kg)
Min4: 45 sec. Max cal. Ski
Min5: Rest
Freitag, 05.09.2025
Crossfit
5 rounds for time:
25 bar-facing burpees
15 deadlifts (56/84 kg)
10 strict pull-ups
Post-workout accessory work
2 sets:
1:00 plank hold
50 Russian twists
Hyrox
AMRAPx40
Teams of 2 YGIG
1000m. Row
4 Lanes Burpee Broad Jumps
4 Lanes Sled Pull @comp weight
800m. Run
1000m. Ski
4 Lanes Burpee Broad Jumps
40 Wall-Balls (6/9kg)
800m. Run
Samstag, 06.09.2025
Crossfit
Pre-workout strength
EMOM 8:
2 thrusters (from the floor)
8 rounds for reps with a partner:
On a 2:00 clock:
200-m run / row
Max thrusters in remaining time (29/43 kg)
– Rest 2:00 between rounds.
– One partner completes a round, while the other rests; partners perform 4 rounds each.
Cardio
AMRAPx30
With a partner
9 Hang Power Cleans (30/40kg)
6 Front Squats
3 Burpees over bar
-Switch partner after a full round.
-After every second round perform 40 cal. Bike (YGIG)
Sonntag, 07.09.2025
Crossfit
5 rounds for time of:
15/18-cal row
12 deadlifts (47/70 kg)
9 hang power cleans
Post-workout
Accumulate:
2:00 weighted plank hold
Long Distance
AMRAPx60
With a partner
12 Rounds:
10 cal. Ski
8 alt. DB-Snatches (15/22,5kg)
6 Down & Ups
-Switch partner after a full round.
12 Rounds:
10 cal. Bike
8 Pull-Ups
6 Wall-Balls (6/9kg)
-Switch partner after a full round.
12 Rounds:
100m. Run
8 DB-Clean & Jerk (15/22,5kg)
6 Handrelease Push-Ups
-Switch partner after a full round.
Hyrox Performance
Simulation
WOD 1:AMRAP x301000m run100 wall-balls @comp. weight800m run8 lanes Burpee Broad Jumps600m run
WOD 2:AMRAP x30600m run50 alt. lunges @ comp. weight800m run4 lanes sled push @comp. weight1000m run