Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 15.12.2025
CrossFit
3 rounds for time:
400-m run / row
30 double-DB push presses (12.5/15 kg)
20 box-jumps (20'/24')
10 db-devil presses (2x12,5/2x15kg)
TC: 24min.
Post-workout accessory
Accumulate:
100 empty barbell good mornings
Cardio
AMRAPx10
12 DB-Deadlifts (2x10/2x15kg)
9 Double DB-Hang Clean
6 DB-Shoulder to OH
10 cal. Ski
Rest 2 min.
AMRAPx10
12 Air Squats
9 Push-Ups
6 Toes to bar
10 cal. Row
Rest 2 min.
AMRAPx10
12 KB-Swings (16/24kg)
9 Goblet Squats
6 Burpees
10 cal. Bike
Dienstag, 16.12.2025
Crossfit
Pre-work:
EMOMx6
1 Power Snatch
1 Snatch Balance
1 OH-Squat
-Build in load.
For time:
30 squat snatches (43/61 kg)
60 Pull-Ups / 30 bar/ring muscle ups
Cardio
AMRAPx15
500m. Row
20 OH-Reverse Lunges (15/22,5kg)
15 alt. DB-Snatches
10 Burpee Box Jumps (20'/24')
Rest 3 min.
AMRAPx15
500m. Ski
20 Double Unders / 40 Single Unders
15 Wall-Balls (6/9kg)
10 Butterfly Sit-Ups (6/9kg)
Mittwoch, 17.12.2025
Crossfit
Heavy-Day
For load:
Back squat
3-2-2-1-1-1
Leg-Endurance:
For time:
20 KB-Deadlifts (2x20/2x32kg)
20 cal. Bike
10 KB-Deadlifts
10 cal. Bike
Rest 1 min.
10 KB-Goblet Lunges (20/32kg)
10 cal. Bike
20 KB-Goblet Lunges
20 cal. Bike
TC: 10 min.
Cardio
EMOMx12
Min1: 10/12 cal. Ski
Min2: 10/12 cal. Row
Min3: 10/12 cal. Bike
Rest 3 min.
AMRAPx20
20 Deadlifts (30/40kg)
20 Shoulder Taps
20 Front Squats (30/40kg)
20 Mountain Climbers
20 Bent Over Row (30/40kg)
20 Flutter Kicks
Donnerstag, 18.12.2025
Crossfit
21-15-9 reps for time:
Knees-to-elbows
Pull-ups / C2B pull-ups
– Perform 50 double-unders after each round.
Rest 2 min.
9-15-21 reps for time:
American KB-Swings (16/24kg)
cal. Row
-Perform 50 double-unders after each round.
TC: 22min.
Cardio
AMRAPx16
Max cal. Bike
-Every 2 min. with start on 00:00 perform:
6 Weighted Box Step-Ups (15/22,5kg)(20'/24')
4 Goblet Squats
2 Burpee Box Jump Overs
Rest 3 min.
AMRAPx16
Max cal. Ski
-Every 2 min. with start on 00:00 perform:
6 Hand Release Push-Ups
4 V-Ups
2 Wall-Walks
Freitag, 19.12.2025
Crossfit
Strength:
E2MOMx5
For load:
3 Bench Press
3 rounds for time:
400/500-m row
21 burpees
15 box jump-overs (61/76 cm)
Cardio
EMOMx30
Min1: 5 Man Makers (2x10/2x15kg)
Min2: 10/12 cal. Bike
Min3: 6 Double DB-Snatches +6 Burpees (2x10/2x15kg)
Min4: 10/12 cal. Ski
Min5: Rest
Weightlifting
Skill: Sunday CF-Class Prep: Clean Pull / Slow Pull Squat Clean / Front Squat / Thruster
Workout: Complex of the above - E1.5MOMx10
Accessory: E2MOMx4 - 3 Back Squat - Moderately Heavy (All sets within 10kg of each other)
Samstag, 20.12.2025
Crossfit
AMRAPx26
Teams of 2
2 Pull-Ups / Bar Muscle-Ups
3 Pike Push-Ups / Handstand Push-Ups
4 Wall-Balls (6/9kg)
5 Box Jump Overs (20'/24')
-Switch partner after a full round.
Cardio
AMRAPx15
10 Lanes Farmers Carry (2x16/2x24kg)
15 Butterfly Sit-Ups
20 KB-Shoulder to OH (2x16/2x24kg)
25 KB-Deadlifts
30 cal. Row
Rest 3 min.
AMRAPx15
10 Lanes Walking Lunges (10/15kg)
15 Single Leg V-Ups
20 Plate Ground to OH (10/15kg)
25 Plate Squat Jumps
30 cal. Bike
Sonntag, 21.12.2025
Crossfit
Pre-work:
EMOMx8
1 Clean Pull
1 Slow Pull Squat Clean
1 Front Squat
1 Thruster
-For quality, not for load.
5 rounds for time:
7 thrusters (43/61 kg)
2 rope climbs (4.6/4.6 m)
Long Distance
Teams of 2
For time:
10.000m. Row
Athlete A: Rows
Athlete B:
1 Round of:
7 Shuttle Runs
7 Power Cleans (43/61kg)
7 Burpees Over bar
-Switch partner after a full round.
TC. 60 min.
Montag, 15.12.2025
CrossFit
Pre-workout skill
EMOMx6
Min1: :30 strict toes-to-bar practice
Min2: :30 V-ups
5 x AMRAP 3:
15 toes-to-bars
10 burpees
12/15-cal bike
– Rest 2:00 between AMRAPs.
– Pick up where you left off.
Hyrox
EMOMx35
Min1: 6/8 cal. Bike + 10 Wall-Balls (6/9kg)
Min2: 2 Lanes Burpee Broad Jumps
Min3: 6/8 cal. Row + 10 alt. Lunges (10/20kg)
Min4: 200m. Run (AFAP!)
Min5: Rest
Dienstag, 16.12.2025
Crossfit
Pre-workout strength
On a 10:00 clock:
Build to a heavy power clean single
AMRAPx12:
3 power cleans (70/102 kg)
10 double unders / triple unders
15/12 cal. Ski
Cardio
Every 5minx3
6 Shuttle Runs
12 alt. DB-Snatches (15/22,5kg)
18/15 cal. Bike
24 Medball Thrusters (6/9kg)
Time cap per round 4min.
Rest 2 min.
Every 5minx3
8 Burpees
12 Box Jump Overs (20'/24')
18/15 cal. Row
24 Goblet hold Lunges (16/24kg)
Time cap per round 4min.
Mittwoch, 17.12.2025
Crossfit
Strength:
Every 2minx5
5 Front Squats @65-70% 1RM
EMOM 20:
Min 1 | :30 handstand hold
Min 2 | :30 chin-over-bar pull-up hold
Min 3 | :30 max handstand push-ups
Min 4 | max-cal row
Min 5 | rest
– Accumulate :30 in the holds.
Hyrox
"Wyck"
For time:
400m. Run
20 Burpees
600m. Run
40 Wall-Balls (6/9kg)
800m. Run
60 Sandbag Lunges (10/20kg)
1000m. Run
60 Sandbag Lunges (10/20kg)
800m. Run
40 Wall-Balls (6/9kg)
600m. Run
20 Burpees
400m. Run
TC: 40min.
Donnerstag, 18.12.2025
Crossfit
Heavy-Day
For load:
5-5-3-3-1-1-1
Deadlift
– Start at 75% of 1-rep max.
– Build to a heavy 1-rep-max deadlift.
Post-workout:
Every 3minx3
200m. Row
AMRAP in remaining time:
10 Wall-Balls (6/9kg)
10 Push-Ups
10 Pull-Ups
Rest 1 min between sets.
Cardio
AMRAPx10
15 cal. Ski
10 Sandbag Deadlifts (30/45kg)
10 Sandbag over Shoulder
Rest 2 min.
AMRAPx10
15 cal. Row
10 Box Jumps (20'/24')
10 Weighted Box Step Ups (15/22,5kg)
Rest 2 min.
AMRAPx10
15 cal. Bike
10 Toes to bar
10 Hand release push-ups
Freitag, 19.12.2025
Crossfit
9 rounds for time:
4 Pull-Ups / 2 bar muscle ups
15 wall-ball shots (6/9 kg) (2.7/3 m)
Post-workout strength
3 sets:
15 DB floor presses
Hyrox
AMRAPx40
With a partner
50 cal. Row (YGIG)
50 cal. Ski (YGIG)
10 Rounds:
1 Lane Burpee Broad Jumps
6 alt. Lunges (20/30kg)
8 Sandbag Squats (20/30kg)
-Switch partner after a full round.
50 cal. Row (YGIG)
50 cal. Ski (YGIG)
10 Rounds:
4 Wall-Balls (6/9kg)
6 Butterfly Sit-Ups (6/9kg)
8 Down & Ups
-Switch partner after a full round.
Samstag, 20.12.2025
Crossfit
On a 30 min. Clock
Teams of 2 perform:
Min 00:00-04:00
AMRAP (Split anyhow)
6 Power Cleans (30/40kg)
6 Reverse Lunges
6 Shoulder to OH
Min 04:00-08:00
AMRAP (Split anyhow)
12 KB-Swings (16/24kg)
12 Toes to bar
Min 08:00-12:00
AMRAP (Split anyhow)
Ground to OH (30/40kg)
Rest Until 16:00
For time:
6 Rounds:
16 Wall-Balls (6/9kg)
12 Lateral Burpees over Bar
8 Thrusters (30/40kg)
-Switch partner after a full round.
Cardio
AMRAPx35
400m. Run / Row
20 Burpee Box Jump Overs (20'/24')
20 Pull-Ups
20 Single Leg V-Ups
400m. Ski
20 Single arm DB-Devil Presses (15/22,5kg)
20 alt. DB-Hang Cleans (15/22,5kg)
20 Butterfly Sit-Ups
Sonntag, 21.12.2025
Crossfit
21-15-9-9 reps for time:
Hang squat cleans (29/43 kg)
Pull-ups
Long Distance
AMRAPx25
Teams of 2
9 Hang Power Cleans (30/40kg)
6 Shoulder to OH
3 Front Squats
1 Burpee Over bar
-Switch partner after a full round.
Rest 5 min.
AMRAPx25
Teams of 2
9 DB-Snatches (15/22,5kg)
6 Goblet Squats
3 Toes to bar
1 Wall-Walk
-Switch partner after a full round.
Hyrox Performance
Team Day
Teams of 2
P1: 200 wall balls @ 6/9kg
P2: row for calories
every time you break the wall balls, perform 10 sync. burpees*
*add 2 burpees each time you break
4 sets
P1: 800m run
P2: ski for calories
AMRAP 25
1k ski
50 burpee box jump over
1k row
1k run
50 DB snatches @ 15/22,5kg