Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 24.11.2025
CrossFit
AMRAP 20:
12/15 cal. ski
20 DB-Hang Clean & Jerk (15/22,5kg)
20 DB front-rack walking lunges (15/22.5 kg)
2 legless rope climbs
– Use two dumbbells.
Post-workout accessory
EMOM 6
Min 1: 4 DB windmills/arm
Min 2: 2 DB Turkish get-ups/arm
– Build in load, but only as quality mechanics allow.
Cardio
AMRAPx15
5-10-15-..
Weighted Box Step Overs (15/22,5kg)(20'/24')
DB-OH Reverse Lunges
Box Jump Overs (20'/24')
cal. Bike
Rest 3 min.
AMRAPx15
5-10-15-..
Double Unders / Single Unders
Toes to bar
Handrelease Push-Ups
cal. Ski
Dienstag, 25.11.2025
Crossfit
Pre-workout strength
EMOMx6
Min1: 8-10 DB-Seated Strict Press
Min2: 20 Handstand-Wall-Facing Shoulder Taps
For time:
40-30-20-10-20-30-40
KB swings (16/24 kg)
20-15-10-5-10-15-20
Deficit handstand push-ups
– Hands on 25/45-lb plates.
Cardio
AMRAPx32
1000m. Row
30 Renegade Rows (15/22,5kg)
5 Burpees over Rower
30 Single Arm DB Push-Press (15/22,5kg)
1000m. Ski
30 American KB-Swings (16/24kg)
5 Burpees Over KB
30 alt. KB-Snatches (16/24kg)
Mittwoch, 26.11.2025
Crossfit
Every 4:00 for 7 sets:
3 power cleans
2 hang power cleans
– Build in load each set.
Post-workout:
21-15-9-15-21
Deadlifts (70/100kg)
Lateral Burpees over bar
TC:10min.
Cardio
AMRAPx10
10 Burpee Box Jump Overs (20'/24')
10 Jumping Lunges
10 cal. Bike
Rest 2 min.
AMRAPx10
10 Pull-Ups
10 Push-Ups
10 Air Squats
Rest 2 min.
AMRAPx10
10 DB-Thrusters (2x10/2x15kg)
10 DB-Devil Presses (2x10/2x15kg)
10 cal. Ski
Donnerstag, 27.11.2025
Crossfit
5 Rounds For time:
Teams of 2 YGIG
800m. Row
60 Box Jumps (20'/24')
60 Wall-Balls (6/9kg)
TC:32min.
Cardio
EMOMx12
Min1: 3-5 Wall-Walks
Min2: 45 sec. Wall-Sit (10/15kg)
Min3: 45 sec. Hollow-Hold
Rest 3 min.
AMRAPx20
30 Plate Ground to OH (10/15kg)
3 Lanes Burpee Broad Jumps
30 cal. Bike / Ski
3 Lanes OH-Walking Lunges (10/15kg)
Freitag, 28.11.2025
Crossfit
Pre-Strength
Every 2:30minx5
8 Backsquats @65% from 1RM
For time:
2,000-m row
50 burpee pull-ups
– Place the pull-up bar 6 in above your reach when your arms are extended overhead.
Weightlifting
Skill: Segmented (Power) Clean & Jerk
Workout: EMOMx7 - 1 Segmented (Power) Clean & Jerk - Work up in weight. Range is 70-90%
Acc.: Superset: 3x 6/6 Pallof Press // 8/8 Kettlebell Swing to Hip Lock
Cardio
EMOMx35
Min1: 5 Push-Ups + 10 Wall-Balls (6/9kg)
Min2: 5 Toes to bar + 10 V-Ups
Min3: 10/12 cal. Ski
Min4: 5 Burpees + 10 Box Jump Overs (20'/24')
Min5: 10/12 cal. Row
Samstag, 29.11.2025
Crossfit
AMRAPx30
Teams of 2 YGIG
60 Power Cleans (43/61kg)
75 double-unders
65/80-cal bike
75 double-unders
60 sit-ups
75 double-unders
60 back squats (43/61 kg)
75 Double Unders
Cardio
AMRAPx10
10 Lanes Farmers Carry (2x16/2x24kg)
10 Goblet Hold Lunges (16/24kg)
10 KB-Deadlifts (2x16/2x24kg)
Rest 2 min.
AMRAPx10
10 Double DB-Snatches (2x15/2x22,5kg)
10 DB-Push-Press
10 cal. Bike
Rest 2 min.
AMRAPx10
10 Diamond Push-Ups
10 Burpee Pull-ps
10 cal. Ski
Sonntag, 30.11.2025
Crossfit
Pre-workout strength:
EMOM 10:
1 snatch grip deadlift
1 snatch pull
1 snatch
For time:
75 power snatches (25/34 kg)
– 10:00 time cap.
Long Distance
On a 60 min. Clock
Teams of 2
YGIG:
25 Single arm DB-Devil Presses (15/22,5kg)
50 cal. Ski
10 Rounds:
10 Handrelease Push-Ups
8 Box Jumps (20'/24')
6 Goblet Squats (15/22,5kg)
-Switch partner after a full round.
YGIG:
25 Single arm DB-Devil presses (15/22,5kg)
50 cal. Bike
10 Rounds:
10 Air Squats
8 DB-Hang Clean & Jerk (15/22,5kg)
6 Toes to bar
-Switch partner after a full round.
Montag, 24.11.2025
CrossFit
Pre-workout skill
3 sets:
5 single-arm DB overhead squats, right
5 single-arm DB overhead squats, left
EMOM 15:
Min 1: 3 bar muscle-ups
Min 2: Max-reps alternating DB snatches (15/22.5 kg)
Min 3: Rest
Hyrox
EMOMx20
Min1: 10-12 DB-Thrusters (2x10/2x15kg)
Min2: 10-12 Weighted Box Step-Ups (10/20kg)
Min3: 10-12 DB-Devil Presses (2x10/2x15kg)
Min4: 10-12 Burpee Box Jumps (20'/24')
Rest 3 min.
AMRAPx10
200m. Run
250m. Row
10 Butterfly Sit-Ups
200m. Run
250m. Ski
10 Push-Ups
Dienstag, 25.11.2025
Crossfit
Heavy-Day
For load:
Front squat
3-3-3-3-3
Post-workout
AMRAPx12
10/12 cal. Bike
16 KB-Swings (16/24kg)
10/12 cal. Row
16 Burpee Pull-Ups
Cardio
EMOMx35
Min1: 8-10 Sandbag to Shoulder (30/45kg)
Min2: 10/12 cal. Ski
Min3: :45 sec. Sandbag Carry (bearhug)
Min4: 10/12 cal. Row
Min5: 3-5 Wall-Walks
Mittwoch, 26.11.2025
Crossfit
Pre-workout strength
EMOM 6:
4 push jerks
– Build in load.
4 rounds for time:
14/16-cal bike
16 box jumps (61/76 cm)
16 shoulder-to-overheads (34/52 kg)
Hyrox
AMRAPx10
10 Push-Ups
20 Wall-Balls (6/9kg)
30 cal. Standing Bike
Rest 2 min.
AMRAPx10
10 KB-Goblet Lunges (16/24kg)
20 KB-Deadlifts (2x16/2x24kg)
30 cal. Row
Rest 2 min.
AMRAPx10
10 Burpee Broad Jumps
20 V-Ups
30 cal. Ski
Donnerstag, 27.11.2025
Crossfit
Pre-workout strength
5 sets:
1 high hang power clean
1 hang power clean
1 below the knee power clean
AMRAP 10:
3 power cleans (47/70 kg)
20 double-unders
– Add 10 double-unders each round.
Cardio
AMRAPx15
50 Double Unders / 100 Single Unders
20/24 cal. Bike
15 Toes to bar
10 Handrelease Push-Ups
5 Burpee Pull-ups
Rest 3 min.
AMRAPx15
50 Box Step Ups (20'/24')
20/24 cal. Ski
15 alt. KB-Swings (16/24kg)
10 Goblet Squats
5 V-Ups
Freitag, 28.11.2025
Crossfit
Pre-workout Strength:
Every 2:30x5
5 Shoulder to OH
-Build in load.
40-30-20-10 reps for time:
Thrusters (29/43 kg)
Pull-Ups
Hyrox
AMRAPx40
Teams of 2 YGIG
10 Lanes Sled Push (75kg)
100 alt. Lunges (10/20kg)
1000m. Row
10 Lanes Burpee Broad Jumps
100 Wall-Balls (6/9kg)
1000m. Ski
Samstag, 29.11.2025
Crossfit
AMRAPx28
Teams of 2 YGIG
10 Muscle Ups
20 Toes to bar
800m. Row
10 Wall-Walks
20 Box Jump Overs (20'/24')
800m. Row
Cardio
AMRAPx35
1000m. Ski
-Every 200m. Perform:
10 DB-Thrusters (2x10/2x15kg)
10 Single Leg V-Ups
10 DB-Devil Presses (2x10/2x15kg)
Rest 1 min.
1000m. Row
-Every 200m. Perform:
10 Plate Ground to OH (10/15kg)
10 Toes to bar
10 Russian twist w. plate
Rest 1 min.
Sonntag, 30.11.2025
Crossfit
Pre-workout strength
5 sets:
3 deadlifts
– Build to workout weight or slightly heavier.
3 rounds:
AMRAP 7:
400/500-m row
10 deadlifts (61/84 kg)
– Rest 2:00 between rounds
– Pick up where you left off in the AMRAP.
Long Distance
AMRAPx60
Teams of 2 YGIG
100 cal. Bike
100 Lateral Burpees over bar
100 Air Squats
100 Butterfly Sit-Ups
100 cal. Ski
1o0 Deadlifts (30/40kg)
100 alt. Lunges
100 Back Squats (30/40kg)
Hyrox Performance
compromised work
AMRAPx 35 | Compromised Work1k run20 goblet squats @ 1 x comp. Weight1k run2 lanes Sled Pull @ comp. Weight1k run5 lanes Sandbag Lunges @ comp. weight1k run50 wallballs @ comp. weight
AMRAPx 20 with a partner80 DB push press800m run8 lanes KB front rack carry @2x 16/20kg800m run