Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 27.10.2025
CrossFit
AMRAP 10:
5 alternating single-DB lunges (15/22.5 kg)
3 lateral burpees over the DB
1 rope climb (4.6/4.6 m)
– Hold the dumbbell any way.
Post-workout accessory
Accumulate:
200-m bottom-up KB carry
– Switch arms as needed.
Cardio
AMRAPx10
2-4-6-8-..
Box Jump Overs (20'/24')
Diamond Push-Ups
cal. Bike
Rest 2 min.
AMRAPx10
2-4-6-8-..
Wall-Balls (6/9kg)
Jumping Lunges
cal. Row
Rest 2 min.
AMRAPx10
2-4-6-8-..
KB-Swings (16/24kg)
Lanes OH-Carry
cal. Ski
Dienstag, 28.10.2025
Crossfit
Pre-workout strength
5 sets:
1 clean-grip deadlift
1 clean pull
1 hang power clean
1 below-the-knee power clean
For load:
10-8-6-4-2
Power clean
– Each set must be unbroken.
– Rest at least 3:00 between sets.
Cardio
Every 3 minx4
10 Toes to ring
10 Burpees to ring
10 Butterfly Sit-Ups
into Max cal. Bike
Rest 1 min between rounds.
Rest 2 min.
Every 3minx4
10 alt. DB-Snatches (15/22,5kg)
10 Goblet Squats
10 V-Ups
into Max Wall-Walks
-Rest 1 min between rounds.
Mittwoch, 29.10.2025
Crossfit
For time:
40 box jump-overs (51/61 cm)
40 air squats
40 hand-release push-ups
30 box jump-overs (51/61 cm)
30 air squats
30 ring dips
20 box jump-overs (51/61 cm)
20 air squats
20 handstand push-ups
Post-workout accessory
3 sets:
:30 side plank, right
:30 side plank, left
:30 hollow rocks
:30 rest
Cardio
AMRAPx33
30 American KB-Swings (16/24kg)
30 Double Unders
30 Shoulder Taps
40 cal. Ski
30 KB-Hang Snatches (16/24kg)
30 Double Unders
30 Mountain Climbers
40 cal. Bike
Donnerstag, 30.10.2025
Crossfit
AMRAP 20:
400/500-m row
30 AbMat sit-ups
10 front squats (56/84 kg)
Post-workout strength
Every 2:00 for 5 sets:
2 tempo front squats
– :03 down, :02 second hold, :01 up.
– Focus on technique over loading.
Cardio
AMRAPx30
30 cal. Bike / Ski
3 Rounds of:
9 Deadlifts (30/40kg)
6 Hang Power Cleans
3 Thrusters
Rest 1 min.
Freitag, 31.10.2025
Team Workout
AMRAPx60
With a partner
20 Rounds:
5 cal. Ski
5 Push-Ups
5 Toes to bar
-Switch partner after a full round.
20 Rounds:
5 cal. Bike
5 Box Jump Overs (20'/24')
5 Goblet Squats (15/22,5kg)
-Switch partner after a full round.
20 Rounds:
5 cal. Row
5 Single arm DB-Devil Presses (15/22,5kg)
5 OH-Reverse Lunges (15/22.5kg)
-Switch partner after a full round.
Samstag, 01.11.2025
Crossfit
Pre-workout strength
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.
For time with a partner:
90 snatches (43/61 kg)
Cardio
AMRAPx35
1000m. Row
22 alt. OH-Reverse Lunges (15/22,5kg)
22 Jumping Air Squats
22 Hang DB-Clean & Jerk
1000m. Ski
22 Toes to bar
22 V-Ups
22 Reenegade Rows (15/22,5kg)
Sonntag, 02.11.2025
Crossfit
On a 2:00 clock:
20 alternating DB hang clean to overheads (15/22.5 kg)
5 shuttle runs
Max bar muscle-ups
2:00 rest
On a 2:00 clock:
16 alternating DB hang clean to overheads
5 shuttle runs
Max bar muscle-ups
2:00 rest
On a 2:00 clock:
12 alternating DB hang clean to overheads
5 shuttle runs
Max bar muscle-ups
2:00 rest
On a 2:00 clock:
8 alternating DB hang clean to overheads
5 shuttle runs
Max bar muscle-ups
2:00 rest
On a 2:00 clock:
4 alternating DB hang clean to overheads
5 shuttle runs
Max bar muscle-ups
– 1 shuttle run is 25 ft down and back.
Long Distance
On a 60 min. Clock
With a Partner
20 Rounds:
5 Pull-Ups
10 Box Jump Overs (20'/24')
15 Shoulder Taps
-Switch Partner After a Full Round
AMRAP in remaining time YGIG:
40 alt. DB-Snatches (15/22,5kg)
40 Wall-Balls (6/9kg)
80 cal. Bike
40 Partner Butterfly Sit-Ups (6/9kg)
40 Burpee Box Jump Overs (20'/24')
80 cal. Ski
Montag, 27.10.2025
CrossFit
21-18-15-12-9-6-3 reps for time:
Toes-to-bars
Wall-ball shots (6/9 kg)
Post-workout skill
EMOM 6:
1 rope climb
Hyrox
AMRAPx15
5-10-15-..
alt. Zerchers Lunges (10/20kg)
Sandbag Squats
cal. Row
-After each round 200m. Run
Rest 3 min.
AMRAPx15
5-10-15-..
Hand Release Push-Ups
Burpee Box Jumps (20'/24')
cal. Ski
-After each round 100m. Farmers Carry (2x16/2x24kg)
Dienstag, 28.10.2025
Crossfit
5 rounds for time:
400-m run / row
Handstand walk (15.2 m)
– Handstand walk 25 ft out and 25 ft back.
Post-workout accessory
3 sets:
20 sit-ups
:30 Superman hold
Cardio
EMOMx35
Min1: 10 Wall-Balls+5 Toes to bar (6/9kg)
Min2: 45 sec. Max m. Ski
Min3: 10 KB-Swings+10 Goblet Squats (16/24kg)
Min4: 45 sec. Max m. Row
Min5: 8-10 Burpee Broad Jumps
Mittwoch, 29.10.2025
Crossfit
Pre-workout strength
EMOM 5:
5 hang power snatches
– Increase the loading across as many sets as possible.
For time:
15 muscle-ups
30 hang power snatches (34/52 kg)
60 bar-facing burpees
Hyrox
Every 5minx3
400m. Run
AMRAP in remaining time:
10 alt. Goblet Lunges (16/24kg)
10 Weighted Box Steps Ups (20'/24')
10 KB-Deadlifts (2x16/2x24kg)
-Rest :30 sec. Between Rounds.
Rest 2 min.
Every 5minx3
400m. Run
AMRAP in remaining time:
10 cal. Ski
10 Burpee Broad Jumps
10 Mountain Climbers
-Rest :30 sec. Between rounds.
Donnerstag, 30.10.2025
Crossfit
Heavy-Day
7 sets for load:
2 push presses
1 push jerk
Post-workout accessory
2 sets:
20 banded pull-aparts
15 double-dumbbell bent-over rows
10 ring rows
Cardio
AMRAPx30
2 Rounds:
1000m. Bike
15 Toes to bar
10 Air Squats
5 Down & Ups
Rest 1 min.
2 Rounds:
500m. Row
15 DB-Floor Presses (2x15/2x22,5kg)
10 DB-Thrusters
5 Devil Presses
Rest 1 min.
Freitag, 31.10.2025
Team Workout
On a 60 min. Clock
Teams of 2 YGIG
Buy in: 200 Wall-Balls (6/9kg)
-Every break perform 3 sync. Burpees
AMRAP in remaining time:
100 cal. Row
80 alt. DB-Lunges (15/22,5kg)
80 Single Leg V-Ups
100 cal. Ski
80 alt. DB-Snatches (15/22,5kg)
8 Lanes Sled Push (50kg)
Samstag, 01.11.2025
Crossfit
3 rounds for time with a partner:
30 squat cleans (29/43 kg)
30 pull-ups
800-m run / row
– Athletes run / row together and break up the cleans and pull-ups as needed.
Cardio
AMRAPx30
Teams of 2 YGIG
88 Partner Wall-Balls (6/9kg)
88 sec. Sync Wall-Sit
88 alt. DB-Snatches (15/22,5kg)
88 sec. Sync Plank Hold
88 Partner Deadlifts (100/120kg)
88 sec. Sync Hollow-Hold
Sonntag, 02.11.2025
Crossfit
Every 5:00 for 3 sets:
100-m KB suitcase carry (24/32 kg)
100 double-unders
30 Russian KB swings
Accumulate max plank hold in the remaining time
– Score is the total time in the plank.
– Use the same kettlebell for the swings.
Post-workout skill
8 sets:
:20 handstand hold
:10 rest
Long Distance
AMRAPx60
Teams of 2 YGIG
100 Deadlifts (30/40kg)
100 Front Squats
3000m. Ski
100 Hang Power Cleans
100 Shoulder to OH
4000m. Bike
Hyrox Performance
In Season - Strength4 sets20 goblet squats @ RPE 82 lanes sandbag lunges @ comp. weight2 lanes BBJ
rest 1:30 btw sets
In Season - Conditioning
3 setsin a 4min. window
400 - 600m runmax. DB thrusters @ 2x 7.5 / 2x 10 kg
rest 2min btw sets
3 setsin a 2 min window
200m skimax. DB push press @ 2x 12.5 / 2x 15kg
rest 1:30min btw sets