Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 05.01.2026
CrossFit
Heavy-Day
On a 20:00 clock:
For load:
1 snatch
Post-Workout
AMRAPx8
12 Power Snatches (29/43kg)
12 Burpees
12 OH-Squats (29/43kg)
12 cal. Bike
Hybrid
Every 2:30x5
5 Back Squats
-Build up to a 5RM.
AMRAPx7
200m. Row
25 Double unders / Single Unders
25 Air Squats
Rest 2 min.
AMRAPx7
200m. Ski
25 American KB-Swings (16/24kg)
25 alt. Reverse Goblet Hold Lunges (16/24kg)
Dienstag, 06.01.2026
Crossfit
For time:
2:00 plank hold
30 box jump-overs (51/61 cm)
100-m DB farmers carry (15/22.5 kg)
2:00 plank hold
20 box jump-overs
100-m DB farmers carry
2:00 plank hold
10 box jump-overs
100-m DB farmers carry
– Use two dumbbells.
Post-workout accessory
8 sets:
:20 push-ups
:10 rest
Hybrid
Every 2:30x5
5 Bench Press
-Build up to a 5RM.
AMRAPx20
25 cal. Ski
25 alt. DB-Ground to OH (15/22,5kg)
10 Burpee Broad Jumps
25 cal. Row
25 Box Step Overs (20'/24')
10 Burpee Broad Jumps
Mittwoch, 07.01.2026
Crossfit
Pre-workout strength
Every 2:00 for 5 sets:
1 deadlift
1 clean pull
1 hang power clean
AMRAP 10:
1 power clean (56/84 kg)
1 Pull-Up / C2B / bar muscle up
5/7-cal bike
– Add one rep to power cleans and pull ups / c2b / bar muscle-ups until time expires.
Hybrid
Every 2:30x5
5 Deadlifts
-Build up to a 5RM.
Every 3minx5
200m. Run / Row
20m. DB-Walking Lunges (15/22,5kg)
--> max Burpee box jumps (20'/24')
Rest 1 min. Between sets.
Donnerstag, 08.01.2026
Crossfit
3 rounds:
On a 1:30 clock:
Bear Crawl / Handstand walk (15.2 m)
Max-reps knee raises / knees-to-elbows
1:30 rest
On a 1:30 clock:
Bear Crawl / Handstand walk (15.2 m)
Max-reps walking lunges
1:30 rest
Post-workout accessory
3 sets:
10 ATY raises
20 banded pull-aparts
Hybrid
Every 2:30x5
5 Strict Press
-Build up to a 5RM.
AMRAPx8
10 T2B / Knee rasies
10 cal. Ski
10 Push-Ups
Rest 2 min.
AMRAPx8
10 DB-Strict Press (2x10/2x15kg)
10 cal. Bike
10 DB-Deadlifts (2x10/2x15kg)
Freitag, 09.01.2025
Crossfit
30-24-18-12-6 rep for time of:
Cal row
Lateral burpees over the rower
Alternating DB snatches (15/22.5 kg)
Post-workout accessory
3 sets:
:20 top of the ring dip hold
:20 bottom of the ring dip hold
10 false grip ring rows
Hybrid
Every 2:30x5
5 Front Squats
-Build up to a 5RM.
AMRAPx7
200m. Run / 600m. Bike
200m. Row
Rest 2 min.
AMRAPx7
40m. Farmers Carry (2x16/2x24kg)
20 Cyclist Squats (16/24kg)
Weightlifting
Nochmal Snatches, weil morgen ja der C&J Workshop stattfindet 😀
Skill: Hip & Dip (Power) Snatch
Workout: E1.25Momx10 - 2 Hip (Power Snatches)
Acc.: Short Superset: 2x each exercise - 8 Hanging Leg Raises // 8/8 Dead Bugs // 10/10 Pallof Presses
Samstag, 10.01.2026
Crossfit
For Time:
Teams of 2 YGIG
20 Rounds:
3 Burpees
2 Power Cleans (40/60kg)
1 Pull-Up / C2B / Bar muscle ups
-Switch After a full round.
Then,
20 Rounds:
3 Burpee Box Jump overs (20'/24')
2 Thrusters (40/60kg)
1 Pike Push-Up / HSPU
-Switch After a full round.
Then,
20 Rounds:
3 Box Jumps (24'/30')
2 Power Cleans
1 Pull-Up / C2B / bar/ring muscle up
Switch After a full round.
TC: 30min.
Hybrid
Every 2:30x5
5 Push-Press
-Build up to a 5RM.
AMRAPx22
Teams of 2 YGIG
40 cal. Bike
40 Wall-Balls (6/9kg)
40 Burpee Pull-Ups
40 cal. Ski
40 Push-Ups
40 DB-Snatches (15/22,5kg)
Sonntag, 11.01.2026
Crossfit
5 rounds for time of:
15 front squats (34/52 kg)
60 double-unders
Post-workout accessory
Accumulate:
50 weighted GHD hip extensions
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)
Montag, 05.01.2026
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.
Hyrox
AMRAPx10
P1: :40 sec. Ski Sprint
P2: AMRAP 5 Push-Ups
5 DB Thrusters (2x15/2x22,5kg)
Rest 2 min.
AMRAPx10
P1: :40 sec. Standing Bike Sprint
P2: AMRAP 5 Butterfly Sit-Ups (6/9kg)
5 Wall-Balls
Rest 2 min.
AMRAPx10
P1: :40 sec. Row Sprint
P2: AMRAP 5 Sandbag Squats (20/30kg)
5 alt. Sandbag Lunges
Dienstag, 06.01.2026
Crossfit
Pre-Strength
EMOMx8
Min1: 6 Seated Behind the neck strict press (BB)
Min2: 10 Reciprocal DB Floor Press (AHAP)
Diane
21-15-9 reps for time:
Deadlifts (70/102 kg)
Handstand push-ups
Hybrid
Every 2:30x5
5 Back Squats
-Build up to a 5RM
AMRAPx8
4 Lanes Sandbag Carry (30/45kg)
4 Lanes Burpee Broad Jumps
Rest 2 min.
AMRAPx8
200m. Run / Row
20 alt. DB Ground to OH (15/22,5kg)
Mittwoch, 07.01.2025
Crossfit
Pre-workout skill
3 sets:
:30 single-unders
:30 rest
:30 running-step single-unders
:30 rest
:30 double-unders
:30 rest
– Build to a challenging skill.
For time:
21 pull-ups
42 AbMat sit-ups
50 double-unders
15 pull-ups
30 AbMat sit-ups
50 double-unders
9 pull-ups
18 AbMat sit-ups
50 double-unders
Hyrox
AMRAPx40
With a team partner
YGIG:
1000m. Row
8 Lanes Walking Lunges (10/20kg)
1000m. Ski
8 Rounds:
8 Wall-Balls (6/9kg)
4 Burpee Broad Jumps
-Switch partner after a full round.
YGIG:
1000m. Row
8 Lanes Walking Lunges
1000m. Ski
8 Rounds:
8 Box Jumps (20'/24')
4 Hand release Push-Ups
Donnerstag, 08.01.2026
Crossfit
AMRAP 30 with a partner:
50 barbell back-rack step-ups (15/20 kg) (51/51 cm)
15 cleans (43/61 kg)
50 barbell back-rack step-ups (15/20 kg) (51/51 cm)
10 snatches (43/61 kg)
Hybrid
Every 2:30x5
5 Strict Press
-Build up to a 5RM
AMRAPx10
20 Box Jump Overs (20'/24')
2 Wall-Walks
20 cal. Bike
Rest 2 min.
AMRAPx10
20 Double unders / Single unders
2 Pike Push-Ups
20 cal. Ski
Freitag, 09.01.2026
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
Hyrox
AMRAPx15
400m. Ski
20 OH-Reverse Lunges (15/22,5kg)
15 Down & Ups
10 Single arm DB-Devil Press (15/22,5kg)
Rest 3 min.
AMRAPx15
400m. Run / Row
1 Lane Sled Push (75kg)
15 Wall-Balls (6/9kg)
10 Burpee Broad Jumps
Samstag, 10.01.2026
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
Every 2:30x5
5 Deadlifts
-Build up to a 5RM.
AMRAPx22
Teams of 2 YGIG
40 Partner Butterfly Sit-Ups (6/9kg)
40 Medball squat cleans (6/9kg)
2000m. Bike
40 Deadlifts (50/70kg)
40 Lateral burpees over bar
Sonntag, 11.01.2026
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
200 cal. Bike (YGIG)
20 Rounds:
7 Toes to bar
5 Handrelease push-Ups
3 V-Ups
-Switch partner after a full round.
200 cal. Ski (YGIG)
20 Rounds:
7 Box Jump Overs (20'/24')
5 Down & Ups
3 Butterfly Sit-Ups
-Switch partner after a full round.
Hyrox Performance
Skill:Row
TechnikRegelkunde
Power Strokes3 sets:30 power strokes:30 @ sprint1min rest
WODon a 50min clock
1k run1k ski1k run1k row1k run
intoAMRAP4 lanes sled pull @ comp. weight +20kg20 DB devils presses @ 1 x 15/22,5kg20 gorilla rows @ 2 x comp. weight20 DB push press / side @ 1 x 15/22,5kg