Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 02.03.2026
CrossFit
Pre-Work:
On a 12 min. Clock
Find a heavy thruster of the day
5 rounds for max reps of:
:15 thrusters (43/61 kg)
:45 rest
:15 weighted pull-ups (35/50 lb)
:45 rest
:15 burpees
:45 rest
Hybrid
Every 1:30x6
6 Strict Press @RPE 7-8
-Use the same load across all sets.
AMRAPx20
200m. Run
400m. Row
20 Burpee Box Jump Overs (20'/24')
200m. Run
400m. Ski
20 alt. DB-Snatches (15/22,5kg)
Dienstag, 03.03.2026
Crossfit
Heavy-Day
For load:
Back squat
8-8-8-8-8
Post-workout accessory
Every 2:00 for 4 sets:
3 DB vertical jumps
3 rotational medicine-ball throws into the wall, left
3 rotational medicine-ball throws into the wall, right
Hybrid
On a 12 min. Clock
5x6 Back Squats @RPE 8
-Use the same load across all sets.
EMOMx20
:40 On / :20 Off
Min1: Sled Pull (50kg)
Min2: cal. Standing Bike
Min3: Weighted Box Step Overs (2x10/2x15kg)
Min4: cal. Row
Min5: Walking Lunges (2x10/2x15kg)
Mittwoch, 04.03.2026
Crossfit
For time with a partner:
21 hang power cleans (43/61 kg)
15/21-cal row
15 hang power cleans (47/70 kg)
10/15-cal row
9 hang power cleans (120/175 lb)
7/9-cal row
– Partner 1 completes all of the work; then, partner 2 completes all of the work.
– Non-working partner can adjust weights while their partner is rowing.
Right into …
21 box jumps (51/61 cm)
15/21-cal row
15 box jumps (51/61 cm)
10/15-cal row
9 box jumps (51/61 cm)
7/9-cal row
– Partner 1 completes all of the work; then, partner 2 completes all of the work.
Hybrid
On a 12 min. Clock
5x5 Deadlifts @RPE 9
-Use the same loas across all sets.
AMRAPx7
10 cal. Row
10 DB-Goodmornings (15/22,5kg)
10 DB-Russian Twist
Rest 2 min.
AMRAPx7
10 cal. Ski
10 Burpee to target / Burpee pull-up
10 American KB-Swings (16/24kg)
Donnerstag, 05.02.2026
Crossfit
10 rounds for time:
200-m run / 600m. Bike
2 wall walks
Post-workout accessory
2 sets:
:20 high plank
:20 single-arm high-side plank, left
:20 high shoulder extension plank
:20 single-arm high-side plank, right
:20 high plank
1:00 rest
Hybrid
On a 12 min. Clock
5x5 Tempo Front Squats 32x1 @RPE 7
AMRAPx18
50 Double Unders / Single Unders
25 Plate Ground to OH (10/15kg)
15 Burpees to plate
50 Double Unders / Single Unders
25 OH-Reverse Lunges (10/15kg)
15 Plate Thrusters
Freitag, 06.03.2025
Crossfit
"Mary"
AMRAP 20:
5 handstand push-ups
10 alternating single-leg squats
15 pull-ups
Hybrid
EMOMx10
8 DB-Floor Presses+5 Push-Ups (AHAP!)
AMRAPx8
12 cal. Bike
9 Renegade Rows (2x10/2x15kg)
6 DB-Devil Presses
Rest 2 min.
AMRAPx8
12 cal. Ski
9 Single Leg V-Ups
6 Toes over hips / T2B
Weightlifting
Samstag, 07.03.2026
Crossfit
For Time:
With a partner (YGIG)
10-20-30-40-50-60
Toes to bar
cal. Ski
5-10-15-20-25-30
Sandbag over shoulder (30/45kg)
Pull-Ups / Bar muscle ups
TC: 35 min.
Hybrid
E2MOMx5
12 alt. Front Rack Lunges+5 Front Squats @RPE 8
AMRAPx20
35 cal. Ski
40 alt. DB Ground to OH (15/22,5kg)
20 Butterfly Sit-Ups
35 cal. Row
40 Box Jump Overs (20'/24')
20 Hollow Body Flutter Kicks
CrossFit Open 26.2
15:00-18:00 Crossfit Nordlicht Neustadt
Sonntag, 07.03.2026
Crossfit
For load:
Shoulder press
5-5-5
Post-workout conditioning
8 rounds for reps:
:20 push-ups
:10 rest
:20 sit-ups
:10 rest
Long Distance
AMRAPx60
Teams of 2 YGIG
800m. Sandbag Carry (30/45kg)
25 Sandbag To Shoulder
20 Rounds:
5/7 cal. Bike
5 Burpee Box Jumps (20'/24')
-Switch partner after a full round.
800m. Run
25 DB-Devil Presses (2x10/2x15kg)
20 Rounds:
5/7 cal. Ski
5 Toes over Hips / Toes to bar
-Switch partner after a full round.
Montag, 02.03.2026
CrossFit
For time:
60/75-cal row
21 back squats (56/84 kg)
60/75-cal row
15 back squats
60/75-cal row
9 back squats
Post-workout accessory
Accumulate:
75 Barbell Goodmornings
Hyrox
AMRAPx10
400m. Run (AFAP!)
Rest 1 min.
-Score=Fastest Run.
Rest 2 min.
AMRAPx10
100m. Farmers Carry (2x16/2x24kg)
25 KB-Deadlifts (2x16/2x24kg)
250m. Row
Rest 2 min.
AMRAPx10
15 Wall-Balls (6/9kg)
10 DB-Thrusters (2x10/2x15kg)
500m. Bike
Dienstag, 03.03.2026
Crossfit
3 rounds for time:
100 double-unders
25 burpees to a target
15 knees-to-elbows
– Perform burpees to your knees-to-elbows bar.
Post-workout accessory
Accumulate:
10 Turkish get-ups/arm
– Use a single dumbbell or kettlebell.
Hybrid
E2MOMx5
8 Bent Over Rows+5 Weighted Push-Ups @RPE 7-8
AMRAPx7
20 cal. Bike
15 DB-Bent Over Row (2x10/2x15kg)
10 Burpees to target / Burpee pull-up
Rest 2 min.
AMRAPx7
20 cal. Row
15 Box Jump Overs (20'/24')
10 Burpee Deadlifts (2x10/2x15kg)
Mittwoch, 04.03.2026
Crossfit
Heavy-Day
Every 2:00 for 10 rounds:
1 clean and jerk
Post-Workout
EMOMx6
Min1: 12/15 cal. Bike
Min2: 12-15 Box Jump Overs (20'/24')
Hyrox
AMRAPx15
2-4-6-8-..
alt. Sandbag Lunges (10/20kg)
Weighted Box Step-Ups
Burpee Box Jumps (20'/24')
-After each round perform 200m. Ski
Rest 3 min.
AMRAPx15
2-4-6-8-..
Wall-Balls (6/9kg)
Weighted Sit-Ups (6/9kg)
cal. Row
-After each round perform 1 Lane Sled Push (75kg)
Donnerstag, 05.03.2026
Crossfit
Every 4:00 for 6 rounds:
400-m run / row / 1200m. Bike
2 rope climbs / legless rope climbs
– Rest in the remaining time.
Post-workout accessory
Accumulate:
1:30 side plank, right
1:30 side plank, left
– Switch sides as needed until the total time is accumulated.
Hybrid
On a 12 min. Clock
4 Sets:
5 Back Squats, directly into 5 Box Jumps @RPE7
AMRAPx7
2 Lanes Sandbag Carry (30/40kg)
5 Sandbag Squats
7 cal. Bike
Rest 2 min.
AMRAPx7
10 alt. DB-Snatches (15/22,5kg)
10 alt. OH-Reverse Lunges
7 cal. Ski
Freitag, 06.03.2025
Crossfit
Pre-workout strength
EMOM 8:
2 deadlifts
– Build to a heavy set of 2 reps.
For time:
45 deadlifts (70/102 kg)
45 handstand push-ups
Hyrox
AMRAPx40
Teamd of 2
10 Rounds:
1 Lane Sled Push (50kg)
10 alt. Goblet Hold Lunges (16/24kg)
-Switch partner after a full round.
1000m. Run (Together)
10 Rounds:
8/10 cal. Row
8/10 cal. Ski
-Switch partner after a full round.
1000m. Run (Together)
Samstag, 07.03.2026
Crossfit
For time:
Teams of 2 YGIG
1000m. Row
50-40-30-20-10
Burpees over DB
DB-Snatches (15/22,5kg)
Toes to bar
1000m. Row
TC: 32min.
Hybrid
E2MOMx5
5 Sandbag to Shoulder+4 Sandbag Lunges (AHAP!)
AMRAPx16
200m. Run / Row
20 DB-Hang Cleans (2x10/2x15kg)
10 DB-Push Press
200m. Run / Row
20 Box Jump Overs (20'/24')
10 Burpees
CrossFit Open 26.2
15:00-18:00 Crossfit Nordlicht Neustadt
Sonntag, 08.03.2026
Long Distance
AMRAPx60
With a partner
20 Rounds:
5 Toes to bar
3 Wall-Balls (6/9kg)
1 Wall-Walk
-Switch partner after a full round.
5000m. Bike (YGIG)
20 Rounds:
5 Box Jump Overs (20'/24')
3 Double DB-Snatches (2x15/2x22,5kg)
1 DB-Devil Press
-Switch partner after a full round.
2000m. Ski (YGIG)
Hyrox Performance
Skill: Sled PullTechnikRegelwerkSchuheOptionen im Training
4 lanes sled pull @comp. weight for time
remaining athletes:accumulate max. sec plank hold
AMRAP x 20
40 air squats1 lane sled pull @comp. weight +20kg400m run250m ski1k row