Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 19.01.2026
CrossFit
7 rounds for time:
7 deadlifts (47/70 kg)
5 hang power cleans
3 bar muscle-ups
Post-workout mini test
1 set:
Max-reps push-ups
Hybrid
Every 2:00x5
2 Front Squats @95% from 5RM.
AMRAPx8
10 Wall-Balls (6/9kg)
10 OH-Reverse Lunges (6/9kg)
10 cal. Row
Rest 2 min.
AMRAPx8
10 DB-Thrusters (2x10/2x15kg)
10 DB-Devil presses (2x10/2x15kg)
10 cal. Bike
Dienstag, 20.01.2026
Crossfit
Heavy-Day
For load:
Front squat
3-3-3-3-3
Post-workout:
For time:
21-15-9
cal. Bike
Hang Squat Cleans (29/43kg)
TC: 11min.
Hybrid
Every 2:30x5
2 Bench Press @95% from 5RM.
AMRAPx7
5 Push-Ups
10 DB-Floor Presses (2x10/2x15kg)
10 DB-Bent Over Row
40 Double Unders / Single Unders
Rest 2 min.
AMRAPx7
5 Push-Ups
10 Toes over hips / Toes to bar
10 Down & Ups
10 cal. Ski
Mittwoch, 21.01.2026
Crossfit
Pre-workout strength
EMOM 8:
2 shoulder presses
– Build in load every 2:00.
– Use 50-60% of the top set for the workout.
4 rounds for time:
400-m row / run
9 box jump overs (24'/30')
12 shoulder presses
Hybrid
Every 2:00x5
2 Push-Press @95% From 5RM.
AMRAPx8
20 Box Jump Overs (20'(24')
15 alt. DB-Snatches (15/22,5kg)
10 Weighted Sit-Ups (15/22,5kg)
Rest 2 min.
AMRAPx8
2 Lanes Burpee Broad Jumps
15 cal. Bike
10 Butterfly Sit-Ups
Donnerstag, 22.01.2026
Crossfit
2 rounds for time:
40/50-cal row
40 burpees over rower
30 knees-to-elbows / toes to bar
Hybrid
Every 2:30x5
2 Back Squats @95% From 5RM.
AMRAPx7
200m. Row
12 Medball Thrusters (6/9kg)
9 Burpee to target / Burpee Pull-Ups
Rest 2 min.
AMRAPx7
200m. Ski
12 DB-Hang Clean & Jerk (2x10/2x15kg)
9 DB-Front Squats (2x10/2x15kg)
Freitag, 23.01.2025
Crossfit
AMRAPx15
12 alternating hang DB snatches (15/22.5 kg)
9 cal. Ski
6 single-arm DB overhead squats, left
6 single-arm DB overhead squats, right
9 cal. Bike
12 lateral jumps over the DB
Post-workout accessory
EMOM 6:
Min 1: Single-arm DB suitcase carry, right arm (30.5 m)
Min 2: Single-arm DB suitcase carry, left arm (30.5 m)
Hybrid
Every 2:00x5
2 Deadlifts @95% From 5RM.
AMRAPx7
12 Deadlifts (30/40kg)
9 Hang Power Cleans
6 Burpees over bar
Rest 2 min.
AMRAPx7
12 Weighted Box Step Ups (15/22,5kg)(20'/24')
9 cal. Bike
6 Single arm DB-Burpee Deadlifts (15/22,5kg)
Weightlifting
Skill: Re-Racking everything (Snatch / Clean)
Workout: E1.5MOMx10 // ODD: 1 Power Clean + Push Press + Push Jerk / EVEN: 1 Power Snatch + 2 Behind The Neck Push Presses
Acc.: 3x (15 reps each I/Y/T // 20sec each Upside Down KB Hold)
Samstag, 24.01.2026
Crossfit
AMRAP 30 with a partner:
100-calorie Bike
100 KB snatches (24/32 kg)
100 air squats
100 KB swings (24/32kg)
100 toes-to-bars
– Split work as needed with one person working at a time.
Hybrid
Every 2:00x5
2 Strict Press @95% from 5RM.
AMRAPx20
30 cal. Bike
30 KB-Deadlifts (2x16/2x24kg)
2 Lanes Sled Push (50kg)
30 cal. Ski
30 DB-Shoulder to OH (2x10/2x15kg)
2 Wall-Walks
Sonntag, 25.01.2026
Crossfit
Every 2:00 for 8 rounds:
6 shuttle runs
Max wall-ball shots (6/9 kg) (2.7/3 m)
– Rest 1:00 between rounds.
– 1 shuttle run is 25 ft out and back
Post-workout accessory
3 sets:
:30 Russian twists (14/20 lb)
:30 rest
:30 hollow rocks
:30 rest
– Use a medicine ball for the Russian twists.
Long Distance
On a 60 min Clock.
With a partner
Buy in:
20 Rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
-Switch partner after a full round.
AMRAP in remaining time YGIG:
100 cal. Ski
100 Front Rack Lunges (30/40kg)
100 Burpees over bar
100 cal. Bike
100 Shoulder to OH (30/40kg)
100 Front Squats (30/40kg)
Montag, 19.01.2026
CrossFit
Open 20.2
AMRAP 20 minutes:
4 DB thrusters (15/22.5 kg)
6 toes-to-bars
24 double-unders
– Use two dumbbells.
Hyrox
On a 34 min. Clock
Buy in, For time:
1000m. Row
Rest 1 min.
1000m. Ski
Rest 1 min.
1000m. Run
Rest 1 min.
AMRAP in remaining time:
2 Lanes Sled Push (50kg)
20 Wall-Balls (6/9kg)
10 Butterfly Sit-Ups
2 Lanes Burpee Broad Jumps
20 alt. Lunges (10/20kg)
10 V-Ups
Dienstag, 20.01.2026
Crossfit
Pre-workout accessory
Every 1:30 for 4 sets:
6 alternating single-leg broad jumps
– Land on two feet.
2 rounds for time of:
20/25 cal
30 single-leg squats
20/25 cal
90 step-ups (51/61 cm)
– Complete the calories on any machine.
Hybrid
Every 2:00x5
2 Strict Press @95% from 5RM.
AMRAPx8
Max m. Row
-Every 200m. Perform:
10 Box Jump Overs (20'/24')
Rest 2 min.
AMRAPx8
Max m. Ski
-Every 200m. Perform:
10 Empty bar Strict Press
Mittwoch, 21.01.2026
Crossfit
Pre-workout strength
Every 1:30 for 6 sets:
Sets 1 and 2: 3 power clean and jerks
Sets 3 and 4: 2 power clean and jerks
Sets 5 and 6: 1 power clean and jerk
– Build to loads above the intended workout weight for the day.
Grace
For time:
30 clean and jerks (43/61 kg)
Hyrox
AMRAPx10
100m. Farmers Carry (2x16/2x24kg)
10 KB-Goblet Hold Lunges
10 Jumping Air Squats
Rest 2 min.
AMRAPx10
200m. Run / Row
10 Goblet Squats (15/22,5kg)
5/5 Single Arm DB-Thrusters (15/22,5kg)
Rest 2 min.
AMRAPx10
200m. Ski
10 Burpee Box Jumps (20'/24')
10 Box Jump Overs
Donnerstag, 22.01.2026
Crossfit
Heavy-Day
Every 4:00 x 4 sets:
8 hand-release deadlifts
Farmers carry (61 m)
Post-workout accessory
2 rounds:
1:00 banded or bodyweight good mornings
:30 side plank/side
Hybrid
Every 2:00x5
2 Deadlifts @95% From 5RM.
AMRAPx7
4 Lanes KB-OH-Carry (2x16/2x24kg)
2 Lanes Burpee Broad Jumps
Rest 2 min.
AMRAPx7
10 cal. Ski
20 alt. DB-Ground to OH (15/22,5kg)
Freitag, 23.01.2025
Crossfit
For time:
400-m run / row / bike
50 DB floor presses (15/22.5 kg)
400-m run / row / bike
50 ring push-ups
400-m run / row / bike
50 hand-release push-ups
400-m run / row / bike
Post-workout accessory
Every 2:00 x 4 sets:
10 single-arm DB rows/side
Hyrox
AMRAPx40
With a partner
1000m. Ski (YGIG)
400m. Run (Together)
10 Rounds:
10 Wall-Balls (6/9kg)
5 Burpee Broad Jumps
-Switch partner after a full round.
1000m. Row (YGIG)
400m. Run (Together)
10 Rounds:
10 Jumping Lunges
1 Lane Sled Push (75kg)
-Switch partner after a full round.
Samstag, 24.01.2026
Crossfit
3 rounds for time with a partner: (ygig)
30 power snatches (29/43 kg)
30 pull-ups
1000-m row
TC: 30min.
Hybrid
Every 2:30x5
2 Back Squats @95% from 5RM.
For time with a partner:
60 cal. Ski
60 alt. DB-Ground to OH (15/22,5kg)
60 Box Jump overs (20'/24')
60m. Walking Lunges (10/15kg)
60m. Burpee Broad Jumps
60 cal. Ski
TC: 22min.
Sonntag, 25.01.2026
Crossfit
Heavy-Day
Every 3:00 for 5 sets:
5 push presses
Post-workout accessory
AMRAP 5:
Max strict pull-ups
– Every time you break perform a 9.1-m high-hips bear crawl.
Long Distance
AMRAPx60
With a partner
50 Single Arm DB-Devil Presses (15/22,5kg)(ygig)
50 Sync. Lunges
10 Rounds:
5 Burpees
10 alt. DB Hang Clean & Jerk (15/22,5kg)
15 Air Squats
-Switch partner after a full round.
50 Single Arm DB-Devil Presses (15/22,5kg)(ygig)
50 Sync. Lunges
10 rounds:
5 Toes to bar
10 Wall-Balls (6/9kg)
15 Shoulder Taps
-Switch partner after a full round.
Hyrox Performance
Skill
Sled Push
Technik
Regelkunde
AMRAP 20
Teams of 5
1) 2 lanes sled push @ comp. weight +20kg
2) bike
3) row
4) ski
5) BBJ
WOD
AMRAP 25
800m run
40 KB swings @ 1 x comp. weight
800m run
1k ski
800m run
1k row