Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 03.11.2025
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.
Cardio
Every 5minx3
400m. Ski
AMRAP in remaining time:
10 Goblet Lunges (16/24kg)
10 American KB-Swings
10 Hand Release Push-Ups
-Rest :30 sec. between sets.
Rest 2 min.
Every 5 minx3
400m. Row
AMRAP in remaining time:
10 Wall-Balls (6/9kg)
10 Down & Ups
10 Hollow Rocks
-Rest :30 sec. between sets.
Dienstag, 04.11.2025
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
50 Double Unders / 100 Single Unders
20 Box Jumps (20'/24')
20 cal. Row
20 Mountain Climbers
Mittwoch, 05.11.2025
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
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 Single Leg V-Ups
8 Jumping Air Squats
Rest 1 min.
Donnerstag, 06.11.2025
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 hip extensions
:30 rest
– Pause for 1 second at the top of each hip extension.
– Add load to increase the difficulty and reduce reps to decrease the difficulty.
Cardio
EMOMx35
Min1: 6-8 Burpee Box Jump Overs (20'/24')
Min2: 45 sec. Max cal. Bike
Min3: 2-4 Wall-Walks
Min4: 45 sec. Max cal. Ski
Min5: 5 Pull-Ups+10 Push-Ups
Freitag, 07.11.2025
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.
Weightlifting
Skill: Hang Power Snatch
Workout: E2MOMx10 - 7/5cal SKI / ECHO Bike SPRINT into 3 Hang Power Snatches @Moderate/Heavy Weight
Accessories: 3 Supersets: 10 SlamBalls + 20sec/each Side Plank Hold
Cardio
AMRAPx32
40 cal. Bike
40 alt. DB-Hang Cleans (15/22,5kg)
10 alt. Single arm DB-Devil Presses (15/22,5kg)
40 cal. Row
4 Lanes OH-Walking Lunges (15/22,5kg)
4 lanes Burpee Broad Jumps
10 Single Arm DB-Thrusters (15/22,5kg)
Samstag, 08.11.2025
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, 09.11.2025
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
Montag, 03.11.2025
CrossFit
AMRAP 18:
7 cal. Row / Ski
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.
Hyrox
AMRAPx10
1 Lane Sled Push (50kg)
12 alt. Lunges (10/20kg)
12 Hand release Push-Ups
Rest 2 min.
AMRAPx10
200m. Run
12 DB-Thrusters (2x10/2x15kg)
12 DB-Devil Presses
Rest 2 min.
AMRAPx10
500m. Bike
12 Wall-Balls (6/9kg)
12 Burpees to target
Dienstag, 04.11.2025
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 Box Jump Overs (20'/24')
10 Jumping Lunges
10 Butterfly Sit-Ups
into Max cal. Ski
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, 05.11.2025
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
Hyrox
AMRAPx35
1000m. Run
60 alt. Lunges (10/20kg)
60 Wall-Balls (6/9kg)
800m. Run
40 alt. Lunges
40 Wall-Balls
600m. Run
20 alt. Lunges
20 Wall-Balls
Donnerstag, 06.11.2025
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, 07.11.2025
Crossfit
5 rounds for time with a partner:
31 back squats (43/61 kg)
12 power cleans
Hyrox
AMRAPx40
Teams of 2
1000m. Row
10 Rounds:
5 Burpees
10 Wall-Balls (6/9kg)
15 alt. OH-Lunges (6/9kg)
-Switch partner after a full round.
1000m. Ski
10 Rounds:
5 Devil Presses (15/22,5kg)
10 Goblet Squats
15 Mountain Climbers
-Switch partner after a full round.
Samstag, 08.11.2025
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. Ski
22 alt. OH-Reverse Lunges (15/22,5kg)
22 Butterfly Sit-Ups
22 Hang DB-Clean & Jerk
2000m. Bike
22 Toes to bar
22 Single Leg V-Ups
22 Down & Ups
Sonntag, 09.11.2025
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
AMRAPx60
Teams of 2
20 Rounds:
5 cal. Row
5 American KB-Swings (16/24kg)
5 Burpees Over KB
-Switch partner after a full round.
20 Rounds:
5 cal. Ski
5 Box Jump Overs (20'/24')
5 Handrelase Push-Ups
-Switch partner after a full round.
20 Rounds:
5 cal. Bike
5 Pull-Ups
5 Jumping Air Squats
-Switch partner after a full round.
Hyrox Performance
Station Work
5 Stations a 10min
1) AMRAP 10
20 jumping air squats
2 lanes sled push @ comp. weight
2 lanes BBJ
2min rest
2) EMOM 10
10-15 wall balls @ comp. weight
2min rest
3) AMRAP 10
15cal row
4 lanes sandbag lunges @ pro weights
2min rest
4) EMOM 10
10-15cal ski
2min rest
5) EMOM 10
10 alt. DB snatches
10 box jump overs @ 20/24"