Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 29.12.2025
CrossFit
5x AMRAP 4:
3 hang power cleans (43/61 kg)
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups
– Rest 2:00 between rounds.
Cardio
6x AMRAPx5
20 cal. Bike / Ski
15 alt. DB Clean & Jerk (15/22,5kg)
10 Double Unders / Single Unders
5 Burpee Box Jump Overs (20'/24')
-Rest 1 min between sets.
Dienstag, 30.12.2025
Crossfit
Pre-Strength
EMOMx8
Min1: 6 Seated Behind the neck strict press (BB)
Min2: 10 Reciprocal DB Bench Press (AHAP)
Diane
21-15-9 reps for time:
Deadlifts (70/102 kg)
Handstand push-ups
Cardio
EMOMx10
Min1: 10/12 cal. Standing Bike
Min2: 10-12 DB-Thrusters (2x10/2x15kg)
Rest 2 min.
EMOMx10
Min1: 10/12 cal. Row
Min2: 10-12 Weighted Walking Lunges (2x10/2x15kg)
Rest 2 min.
AMRAPx10
10 Down & Ups
10 Toes to bar
10 cal. Ski
Mittwoch, 31.12.2025
MURPH
Donnerstag, 01.01.2026
Geschlossen
Freitag, 02.01.2026
Crossfit
Heavy-Day
7 sets for load:
6 alternating front-rack reverse lunges
Post-workout
3 rounds for time:
400-m run
400/500-m row
Hybrid
Time window 12min.:
Find your 1RepMax Push Press
(Start from the floor)
AMRAPx9
15 cal. Ski
10 Handrelease Push-Ups
5 Wall-Walks
2min. Rest
AMRAPx9
15 cal. Row
10 Single Leg V-Ups
5 DB-Devil Presses (2x10/2x15kg)
Weightlifting
Skill: Muscle Snatch / Power Snatch
Workout: E1,25MOMx10 - 2 Power Snatches around 70% of 1RM
Additional Work: DB Bulgarian Split Squats 3x 6/6
Samstag, 03.01.2026
Crossfit
AMRAP 25 with a partner:
25 box jump-overs (51/61 cm)
25 power snatches (29/43 kg)
25 overhead squats (29/43 kg)
25 knees-to-elbows
25-cal bike
– Step down from the box.
Hybrid
EMOMx10
Partner A Min1: Max Reps Empty Barbell Goodmornings (15/20kg)
Partner B Min2: 10-12 Bent Over Rows (find your own weight)
(share your barbells)
AMRAPx20
400m. Run / Row / 1200m Bike
40 Wall-Balls (6/9kg)
30 Jumping Lunges
400m. Run / Row / 1200m Bike
40 Deadlifts (35/50kg)
30 Jumping Air Squats
Sonntag, 04.01.2026
Crossfit
For time:
15-12-9-6-3
Back squats (56/84 kg)
5-4-3-2-1
Rope climbs (4.6/4.6 m)
– Use racks for the back squats if you are able.
Post-workout accessory
Accumulate:
02:00 Superman Hold
02:00 Hollow Hold
Long Distance
AMRAPx60
With a partner
60 cal. Bike
60 cal. Row
-Both athelets work at the same time, switch as needed.
20 Rounds:
7 Toes to bar
5 Handrelease push-Ups
3 V-Ups
-Switch partner after a full round.
60 cal. Bike
60 cal. Ski
-Both athelets work at the same time, switch as needed.
20 Rounds:
7 Box Jump Overs (20'/24')
5 Down & Ups
3 Butterfly Sit-Ups
-Switch partner after a full round.
Montag, 29.12.2025
CrossFit
1 rep on the minute of:
Min 0-5: snatch high pull
Min 6-10: hang power snatch
Min 11-20: power snatch
– Score is the heaviest load for each section.
Hyrox
AMRAPx10
Max Wall-Balls (6/9kg)
-Every time you break perform:
10 cal. Bike
10 Mountain Climbers
Rest 2 min.
AMRAPx10
Max Walking Lunges (10/20kg)
-Every time you break perform:
10 cal. Row
10 Burpees
Rest 2 min.
AMRAPx10
Max KB-Hold (2x16/2x24kg)
-Every time you break perform:
10 cal. Ski
10 Mountain Climbers
Dienstag, 30.12.2025
Crossfit
AMRAPx20
60-cal row
50 toes-to-bars
40 wall-ball shots (6/9 kg) (2.7/3 m)
30 cleans (43/61 kg)
20 Pull-Ups / 10 bar muscle-ups
Cardio
EMOMx12
Min1: 3-5 Wall-Walks
Min2: 12-16 Renegade Rows (15/22,5kg)
Min3: 45 sec. Hollow Rocks
Rest 3 min.
AMRAPx20
30 cal. Ski
30 alt. DB-Snatches (15/22,5kg)
30 V-Ups
30 cal. Bike
30 alt. DB-Hang Clean & Jerk (15/22,5kg)
30 Toe Touches
Mittwoch, 31.12.2025
MURPH Neustadt
Donnerstag, 01.01.2026
Geschlossen
Freitag, 02.01.2026
Crossfit
3 rounds for time:
50 alternating DB snatches (15/22.5 kg)
25 Box Jump Overs (20'/24')
50 wall-ball shots (6/9 kg) (2.7/3 m)
Hyrox
AMRAPx40
Teams of 2
2000m. Ski (YGIG)
8 Rounds:
6 Burpee box Jumps (20'/24')
4 DB-Thrusters (2x10/2x15kg)
2 DB-Devil Presses
-Switch partner after a full round.
2000m. Row (YGIG)
8 Rounds:
6 Wall-Balls (6/9kg)
4 Push-Ups
2 Burpee Broad Jumps
-Switch partner after a full round.
Samstag, 03.01.2026
Crossfit
4 rounds with a partner for time:
30 synchronized walking lunges
50 hang power snatches (25/34 kg)
100 double-unders
– Split the snatches and double-under reps with one partner working at a time.
Hybrid
EMOMx10
P1 Min1) 10 DB-Thrusters (AHAP)
P2 Min2) :30 sec. Plate Overhead Walk (AHAP)
AMRAPx10
10 alt. OH-Reverse Lunges (15/22,5kg)
20 alt. DB-Snatches
30 cal. Bike
2min. Rest
AMRAPx10
10 Box Jump Step Downs (20'/24')
20 KB-Swings russian (16/24kg)
30 cal. Ski
Sonntag, 04.01.2026
Crossfit
Pre-workout strength
EMOM 8:
1 deadlift
– Build to a heavy single.
AMRAP 15:
2 Wall walks
20 cal. Row
2 Deadlifts (93/143 kg)
20 Box Step Ups (20'/24')
Long Distance
AMRAPx60
Teams of 2 YGIG
4000m. Bike
80 Box Jump Overs (20'/24')
40 Burpees over partner
20 Pull-ups
10 Wall-Walks
2000m. Ski
80 DB-Snatches (16/22,5kg)
40 Goblet Squats
20 Push-Ups
10 Single arm DB-Devil Press (15/22,5kg)
Hyrox Performance
AMRAPx50
800m run1k row @ comp. pace20 alt. DB snatches @ 15/22,5kg20 box jumps 20/24"800m run @ comp. pace20 burpees to plate80 wall-balls @ comp. weight
FinisherTeams of 25min AMRAP
max. distance FC @ comp. weight
every time you break perform 10 sync. burpees