Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 02.02.2026
CrossFit
For time:
30 box jump-overs (61/76 cm)
150 air squats
1,600-m run / row
Post-workout accessory
8 rounds:
:20 hollow rock
:10 rest
Hybrid
E2MOMx5
10 Front Rack Lunges @RPE 7-8
-Use the same weight across all 5 sets.
-From Floor
EMOMx16
Min1: 12/15 cal. Row
Min2: :45 sec. Weighted Box Step Ups (20'/24')(15/22,5kg)
Min3: 12/15 cal. Ski
Min4: :45 sec. Sandbag Carry (30/45kg)
Dienstag, 03.02.2026
Crossfit
Pre-workout skill
Rope climb skill work
5 rounds for time:
5 rope climbs (4.6/4.6 m)
10 Power Cleans (55/80kg)
Hybrid
E2MOMx5
5 Deadlifts @moderate (RPE 6-7)
AMRAPx7
Max m. Row
-Every 200m. Perform:
20 Double Unders / Single Unders
10 KB-Deadlifts (2x20/2x32kg)
Rest 2 min.
AMRAPx7
Max m. Ski
-Every 200m. Perform:
20 Lateral jumps over DB
10 Double DB-Ground to OH (2x10/2x15kg)
Mittwoch, 04.02.2026
Crossfit
Pre-workout strength
Every 2:00 for 4 rounds:
2 power snatches
– Work up to workout weight or a little heavier.
For time:
30-24-18
DB-Goodmornings (15/22,5kg)
30-24-18
Butterfly Sit-Ups
15-12-9
Power snatches (47/70 kg)
Hybrid
E2MOMx5
10 Strict Press @RPE 7
-From Floor
-Use the same weight across all 5 sets.
AMRAPx7
20 American KB-Swings (16/24kg)
15 cal. Ski
10 Burpee Broad Jumps
Rest 2 min.
AMRAPx7
20 Handrelease Push-Ups
15 Wall-Balls (6/9kg)
2 Wall-Walks
Donnerstag, 05.02.2026
Crossfit
10 rounds for time:
10 back squats (35/50kg)
3 pull-ups / muscle-ups
Post-workout accessory
8 rounds:
:10 L-sit hold
:20 rest
Hybrid
On a 12 min. Clock
5x5 Back Squats @RPE 7-8
-Use the same load across all 5 sets.
AMRAPx7
10 cal. Bike
10 Goblet Squats (16/24kg)
10 Box Jumps (20'/24')
Rest 2 min.
AMRAPx7
10 cal. Ski
10 Goblet Hold Lunges (15/22,5kg)
2 Lanes Burpee Broad Jumps
Freitag, 06.02.2025
Crossfit
Heavy-Day
For load:
Push-Jerk / Split Jerk
3-3-3-1-1-1-1
Post-workout
EMOMx6
Min1: 10/12 cal. Row
Min2: 10 Burpees over rower
Hybrid
E2MOMx5
5x5 Push-Jerk @RPE 7-8
-From floor
-Use the same load across all 5 sets.
AMRAPx7
10 Lanes Farmers Carry (2x16/2x24kg)
10 alt. KB-Snatches (16/24kg)
10 cal. Ski
Rest 2 min.
AMRAPx7
10 DB-Push Press (2x10/2x15kg)
10 Down & Ups
10 cal. Bike
Weightlifting
Skill: Snatch
Workout: E1.5MOMx7 - 2 Snatches (~75%)
Strength: Front Squat - E2.5MOMx5 - 3@75-85%
Samstag, 07.02.2026
Crossfit
20 rounds for time with a partner:
10/14-cal row
20 single-arm DB cleans (15/22.5 kg)
10 Goblet Squats (15/22,5kg)
– Partners alternate full rounds.
TC:35min.
Hybrid
AMRAPx12
With a partner
P1: 40/32 cal. Bike
P2: Max m. Row
-Switch after cal on the bike.
-Score=Meter on rower
Teams of 2 YGIG
For time:
60 cal. Ski
60 alt. DB-Snatches (15/22,5kg)
60m. Burpee Broad Jumps
60 Box Jumps Overs (20'/24')
60m. Sandbag Carry (30/45kg)
60 cal. Ski
TC:20min.
Sonntag, 08.02.2026
Crossfit
Pre-workout strength
EMOM 6:
3 moderate heaving snatch balances or snatch balances
7 rounds for reps:
1:00 max burpees
1:00 rest
Post-workout skill
On a 10:00 clock:
bar/ring muscle-up practice
Long Distance
AMRAPx60
Teams of 2
20 Sync. Burpees
2000m. Row (YGIG)
10 Rounds:
5 Pull-Ups
10 Push-Ups
15 Air Squats
-Switch partner after a full round.
20 Sync. Burpees
4000m. Bike (YGIG)
10 Rounds:
12 Deadlifts (30/40kg)
9 Hang Power Cleans
6 Shoulder to OH
-Switch partner after a full round.
Montag, 02.02.2026
CrossFit
21-15-9-15-21 reps for time:
Double-DB box step-overs (15/22.5 kg) (51/51 cm)
cal. Row
Pull-Ups/Chest-to-bar pull-ups
TC: 22min.
Post-workout accessory
4 sets:
:30 handstand hold
– Perform freestanding handstand holds if possible.
Hyrox
AMRAPx10
P1: 8/10 cal. Bike+8 DB-Thrusters (2x10/2x15kg)
P2: Wall-Sit
-Switch partner after Thrusters
Rest 2 min.
AMRAPx10
P1: 8/10 cal. Row+8 Sandbag Lunges (20/30kg)
P2: Plank-Hold
-Switch partner after lunges.
Rest 2 min.
AMRAPx10
P1: 8/10 cal. Ski+8 Burpee Broad Jumps
P2: Farmers Hold (2x24/2x32kg)
-Switch partner after burpee broad jumps.
Dienstag, 03.02.2026
Crossfit
4 x AMRAP 3:
200-m run / row
Bear-Crawl / Handstand walk (15.2 m)
Max KB swings (16/24 kg)
– Rest 1:00 between AMRAPs.
Pre-workout accessory
EMOM 8:
Odd min | 10 banded Russian KB swings
Even min | :30 hollow hold
Hybrid
E2MOMx5
10 Strict Press @RPE 7-8
-From floor
-Use the same load across all 5 sets.
EMOMx8
Min1: 3-5 Wall-Walks
Min2: 10/12 cal. Bike
Rest 2 min.
EMOMx8
Min1: 12-15 DB-Push Press (2x15/2x22,5kg)
Min2: 10/12 cal. Ski
Mittwoch, 04.02.2026
Crossfit
Heavy-Day
For load:
Deadlift
5-5-5-5-5
EMOMx10
Min1: 10/12 cal. Row
Min2: :30 Double Unders
Hyrox
EMOMx20
:40 ON / :20 OFF
Min1: Wall-Balls (6/9kg)
Min2: Max Sled Push (75kg)
Min3: Burpee Broad Jumps
Min4: Walking Lunges (10/20kg)
Min5: Burpee Box Jumps (20'/24')
Rest 3 min.
AMRAPx12
P1: 400m. Run / Row
P2: Max m. Ski
-Score=meter on Ski
Donnerstag, 05.01.2026
Crossfit
Pre- and post-workout accessory
1 set:
Max strict pull-ups
– Perform one set before and one set after the workout
3 rounds for time:
400/500-m row
40 AbMat sit-ups
30 alternating DB snatches (15/22.5 kg)
Hybrid
On a 12min. Clock
5x5 Back Squats @RPE 7-8
-Use the same load across all 5 sets.
AMRAPx7
10 Box Jump Overs (20'/24')
10 cal. Bike
Rest 2 min.
AMRAPx7
10 Double DB-Snatches (2x10/2x15kg)
10 cal. Ski
Freitag, 06.02.2025
Crossfit
Pre-workout strength:
Every 2:00 for 5 sets:
3 power cleans
3 front squats
For time:
10-8-6-4-2
Front squats (56/84 kg)
20-16-12-8-4
Lateral burpee over the bar
10-8-6-4-2
Power cleans (56/84 kg)
Hyrox
AMRAPx40
Teams of 2
10 Rounds:
8/10 cal. Ski
5 Burpee Box Jumps (20'/24')
-Switch partner after a full round.
25 Sync. Lunges
1000m. Run (Together)
10 Rounds:
8/10 cal. Row
5 Wall-Balls (6/9kg)
-Switch partner after a full round.
25 Sync. Lunges
1000m. Run (Together)
Samstag, 07.02.2026
Crossfit
AMRAPx25
With a partner
24 Double Unders
6 Burpees
4 Hang Squat Cleans (45/55kg)
2 Shoulder to OH
-Switch partner after a full round.
Hybrid
AMRAPx12
With a partner
P1: 40/32 cal. Bike
P2: Max m. Row
-Switch after cal on the bike.
-Score=Meter on rower
Teams of 2 YGIG
For time:
60 cal. Ski
60 alt. DB-Snatches (15/22,5kg)
60m. Burpee Broad Jumps
60 Box Jumps Overs (20'/24')
60m. Sandbag Carry (30/45kg)
60 cal. Ski
TC:20min.
Sonntag, 08.02.2026
Long Distance
AMRAPx60
With a Partner
3000m. Bike (YGIG)
10 Rounds:
8 Jumping Air Squats
6 Pull-Ups
4 Burpees to target
-Switch partner after a full round.
2000m. Ski (YGIG)
10 Rounds:
8 Down & Ups
6 Box Jump Overs (20'/24')
4 Butterfly Sit-Ups
-Switch partner after a full round.
Hyrox Performance
Skill:
Wall Balls
TechnikRegelwerk
Race Taktik
100 Wall Balls for time
EMOM x 25
1) :45 Echo Bike for calories2) :45 DB devils presses @ 1 x 15/22,5kg for reps3) :45 jumping lunges for reps4) :45 Ski for calories5) :45 row for calories