Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 15.09.2025
CrossFit
21-15-9-9 reps for time of:
Thrusters (29/43 kg)
Lateral burpees over the bar
Cardio
AMRAPx15
2-4-6-8-..
Wall-Balls (6/9kg)
Burpee Pull-Ups
Single Leg V-Ups
cal. Ski
Rest 3 min.
AMRAPx15
2-4-6-8-..
Plate Ground to OH (10/15kg)
alt. OH-Reverse Lunges (10/15kg)
Buttefly Sit-Ups
cal. Bike
Dienstag, 16.09.2025
Crossfit
AMRAP 20:
16/20-cal row
Farmers carry (15.2 m) (35/50 lb)
– 25 ft out and 25 ft back, each 7.6-m section counts as 1 rep.
– Add 50 feet to the farmers carry each round.
Cardio
AMRAPx32
2 Rounds:
500m. Row
20 alt. Gorilla Rows (2x16/2x24kg)
20 KB-Deadlifts
Rest 1 min.
2 Rounds:
500m. Ski
20 Double DB Hang Snatches (2x10/2x15kg)
20 DB-Push Press
Rest 1 min.
Mittwoch, 17.09.2025
Crossfit
6 rounds for time of:
8 double-DB box step-overs (51/51 cm) (15/22.5 kg)
12 single-DB snatches (15/22.5 kg)
48 double-unders
– Rest exactly 1 minute between rounds.
Time cap: 20 minutes
Cardio
AMRAPx30
20 cal. Bike
20 cal. Ski
12 Deadlifts (30/40kg)
9 Hang Power Cleans
6 Thrusters
Rest 1 min. Between rounds.
Donnerstag, 18.09.2025
Crossfit
AMRAP 10:
5 hang clean and jerks (36/52 kg)
10 back squats
15 toes-to-bars
Then,
On a 5:00 clock:
Find a 1-rep-max clean
Cardio
AMRAPx10
10 Toes to bar
10 Butterfly Sit-Ups
2 Wall-Walks
Rest 2 min.
AMRAPx10
10 Burpee Box Jump overs (20'/24')
10 Handrelase Push-Ups
200m. Run
Rest 2 min.
AMRAPx10
10 DB hang Cleans (15/22,5kg)
10 Goblet Squats
200m. Ski
Freitag, 19.09.2025
Crossfit
Every 3:00 for 5 sets:
200-m run
7 pull-ups
5 chest-to-bar pull-ups
3 bar muscle-ups
Post-workout
Accumulate:
50 hand-release push-ups
Cardio
EMOMx35 :45 work / :15 rest
Min1: 10 American KB-Swings + max sec. Hollow Hold
Min2: 20 Double Unders + max Jumping Air Squats
Min3: 5 Pull-Ups + max seated DB OH-Hold (2x15/2x22,5kg)
Min4: Max cal. Bike / Ski
Min5: Rest
Weightlifting
Skill: Power Clean & Jerk
Workout: E1.25MOMx7 - 1 Power Clean & Jerk
Acc.: 3x 6/6 Front Rack Step Ups
Samstag, 20.09.2025
Crossfit
AMRAP 25 with a partner:
150 double-unders
50 alt. Lunges
25 Push-Ups
15 power cleans (56/84 kg)
– Partners split work as desired.
Cardio
AMRAPx34
50 cal. Bike
25 Box Jump Overs (20'/24')
25 Jumping Lunges
50 cal. Ski
25 Medball Thrusters
25 Pike Push Ups
Sonntag, 21.09.2025
Crossfit
AMRAP 12:
15 deadlifts (43/61 kg)
10 push presses
5 strict handstand push-ups
Post-workout
3 sets:
:20 side plank hold/side
:30-1:00 odd object hold
Long Distance
AMRAPx60
With a Partner
2000m. Row (YGIG)
2000m. Ski (YGIG)
20 Rounds:
3 Muscle Ups / C2B / Pull-Up
6 alt. DB-Snatches (15/22,5kg)
9 alt. OH-Lunges (15/22,5kg)
-Switch partner after a full round.
Montag, 15.09.2025
CrossFit
For time:
5 rope climbs (4.6/4.6 m)
12 front squats (56/84 kg)
4 rope climbs
9 front squats
3 rope climbs
6 front squats
2 rope climbs
3 front squats
1 rope climb
1 front squat
Post-workout accessory
3 sets:
30 Butterfly Sit-ups
Rest 1 min. between sets.
Hyrox
On a 10 min. Clock
400m. Run
AMRAP in remaining time:
10 alt. Lunges (10/20kg)
10 alt. Weighted Box Step Ups (sandbag) (20'/24')
10 Sandbag Goodmornings
Rest 2 min.
On a 10 min. Clock
600m. Run
AMRAP in remaining time:
10 cal. Ski
10 Buttefly Sit-Ups
10 Air squats
Rest 2 min.
On a 10 min. Clock
800m. Run
AMRAP in remaining time:
10 cal. Ski
10 Burpee Broad Jumps
Dienstag, 16.09.2025
Crossfit
Every 5:00 x 5 rounds:
3 Floor presses
400-m run
– Rest the remainder of the interval.
– Score the load and time for each round.
Post-workout accessory
Accumulate:
2:00 Superman hold
Cardio
AMRAPx15
20 Medball Thrusters (6/9kg)
20 Butterfly Sit-Ups (6/9kg)
20 Toes to Bar
20 cal. Bike
Rest 3 min.
AMRAPx15
20 alt. DB-Snatches (15/22,5kg)
20 alt. Single leg V-Ups
20 DB-Hang Clean & Jerk (15/22,5kg)
50 Double Unders
Mittwoch, 17.09.2025
Crossfit
Pre-workout skill
On a 15:00 clock:
Handstand practice
ANNIE
For time:
50-40-30-20-10 reps for time of:
Double-unders
AbMat sit-ups
Hyrox
AMRAPx16
2 Lanes Sled Push (75kg)
400m. Run
2 Lanes Burpee Broad Jumps
400m. Run
Rest 3 min.
AMRAPx16
20 DB-Thrusters (2x10/2x15kg)
400m. Run
20 DB-Devil Presses (2x10/2x15kg)
400m. Run
Donnerstag, 18.09.2025
Crossfit
Heavy-Day
Power clean:
5-5-5-5-5
Cardio
AMRAPx10
200m. Run
15 Box Jump Overs (20'/24')
10 Pike Push-Ups on Box
Rest 2 min.
AMRAPx10
20 cal. Bike
15 KB-Deadlifts (2x16/2x24kg)
10 KB-Hang Cleans (2x16/2x24kg)
Rest 2 min.
AMRAPx10
2 Wall-Walks
15 Air Squats
10 Burpees to target
Freitag, 19.09.2025
Crossfit
CINDY
AMRAP 20:
5 pull-ups
10 push-ups
15 air squats
Post-workout accessory
Accumulate:
2:00 side plank, right
2:00 side plank, left
Hyrox
AMRAPx40
Teams of 2
1000m. Run
4 Lanes Sled Pull @comp weight
8 Lanes Walking Lunges (10/20kg)
1000m. Run
80 Wall-Balls (6/9kg)
8 Lanes Burpee Broad Jumps
Samstag, 20.09.2025
Crossfit
AMRAPx30
Teams of 2 YGIG
10 Wall-Walks
20 Front Squats (35/45kg)
30 Power Snatches (35/45kg)
40 Partner Medball Sit-Ups (6/9kg)
100 Double Unders
Cardio
AMRAPx32
5-10-15-20-..
Deadlifts (35/45kg)
V-Ups
Front Squats (35/45kg)
Down & Ups
-Perform 200m. Run after each round.
Sonntag, 21.09.2025
Crossfit
Pre-workout skill
Every 2:00 x 5 rounds:
3 box jumps
– Use a taller box than the workout.
AMRAP 12:
3 power snatches (25/34 kg)
3 box jump-overs (51/61 cm)
6 power snatches
6 box jump-overs
9 power snatches
9 box jump-overs
– Add 3 reps to each movement until time expires.
Long Distance
AMRAPx60
With a partner
200 cal. Bike (YGIG)
20 Rounds:
4 Pull-Ups
6 Box Jumps (20'/24')
8 Wall-Balls (6/9kg)
-Switch partner after a full round.
200 cal. Ski (YGIG)
20 Rounds:
4 KB-Goblet Hold Reverse Lunges (16/24kg)
6 Burpees over KB
8 American KB-Swings
-Switch partner after a full round.
Hyrox Performance
Sled Push - Teams of 4-5:
AMRAP x 10
1 lane sled push @comp. weight
resting team members to perform plank hold
-> as fast as possible
-> switch team member after each lane
rest 2 minutes
Sled Pull - Teams of 4-5:
AMRAP x 10
1 lane sled pull @comp. weight
resting team members to perform squat hold
-> as fast as possible
-> switch team member after each lane
WOD
AMRAP x 30
1000m run
500m ski
1000m run
500m row
1000m run
4 lanes BBJ