Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 09.03.2026
CrossFit
1 rep on the minute of:
Min 0-5: snatch high pull
Min 6-10: hang squat snatch
Min 11-20: squat snatch
– Score is the heaviest load for each section.
Post-work:
EMOMx8
Min1: 12/15 cal. Bike
Min2: 16 alt. DB-Snatches (15/22,5kg)
Hybrid
E2MOMx5
3 Paused Front Squats (3 sec. in bottom position) @RPE9
AMRAPx8
10 cal. Bike
10 Box Jump Overs (20'/24')
1 Lane Sled Push (75kg)
Rest 2 min.
AMRAPx8
10 cal. Ski
10 KB-Goblet Lunges (16/24kg)
10 KB-Hang Cleans (16/24kg)
Dienstag, 10.03.2026
Crossfit
4 rounds for reps:
:40 double-DB push presses (15/22.5 kg)
:20 rest
:40 double-DB deadlifts
:20 rest
:40 double-unders
:20 rest
Post-workout strength
Accumulate:
20 kipping pull-ups
15 strict pull-ups
10 weighted strict pull-ups
Hybrid
On a 10 min. Clock
4x5 Bench Press+5 Push-Ups @RPE 8
AMRAPx7
20 Double Unders / Single Unders
15 KB-Gorilla Rows (16/24kg)
10 Bicycle Crunches
Rest 2 min.
AMRAPx7
10 cal. Row
15 DB-Floor Presses (2x10/2x15kg)
10 DB-Devil Presses (2x10/2x15kg)
Mittwoch, 11.03.2026
Crossfit
For time:
400-m run / row
30 toes-to-bars
10 Burpees
400-m run
10 wall walks
10 Burpee Pull-Ups
400-m run
30 toes-to-bars
10 Burpees
400-m run
Post-workout accessory
3 sets:
10 good mornings
– Build in load, but only as quality mechanics allow.
Hybrid
On a 12 min. Clock
5x3 Tempo Back Squats 3x2x1 @RPE 8-9
AMRAPx16
200m. Run / Row
15 cal. Bike
20 KB-Swings (16/24kg)
200m. Run / Row
15 cal. Row
20 KB-OH Reverse Lunges (16/24kg)
Donnerstag, 14.02.2026
Crossfit
Pre-workout strength
EMOM 6:
4 push jerks
– Build in load.
4 rounds for time:
14/16-cal bike
16 box jumps (61/76 cm)
16 shoulder-to-overheads (34/52 kg)
Hybrid
E2MOMx5
1 Strict Press+3 Push Press+5 Push-Jerk @RPE 8
AMRAPx8
2 Wall-Walks
15 Wall-Balls (6/9kg)
10 cal. Ski
Rest 2 min.
AMRAPx8
2 Burpee Deadlifts (2x15/2x22,5kg)
15 alt. DB-Snatches (15/22,5kg)
10 cal. Row
Freitag, 13.03.2025
Crossfit
On a 2:00 clock:
20 alternating DB hang clean to overheads (15/22.5 kg)
5 shuttle runs
Max bar muscle-ups / c2b / pull-ups
2:00 rest
On a 2:00 clock:
16 alternating DB hang clean to overheads
5 shuttle runs
Max bar muscle-ups / c2b / pull-ups
2:00 rest
On a 2:00 clock:
12 alternating DB hang clean to overheads
5 shuttle runs
Max bar muscle-ups / c2B / pull-ups
2:00 rest
On a 2:00 clock:
8 alternating DB hang clean to overheads
5 shuttle runs
Max bar muscle-ups / c2b / pull-ups
2:00 rest
On a 2:00 clock:
4 alternating DB hang clean to overheads
5 shuttle runs
Max bar muscle-ups / c2b / pull-ups
– 1 shuttle run is 25 ft down and back.
Hybrid
E2MOMx5
10 Bent over Row @RPE 8
AMRAPx20
200m. Farmers Carry (2x16/2x24kg)
20 KB-Deadlifts
15 Handrelease Push-Ups
500m. Ski
20 Box Jumps (20'/24')
15 Burpee Box Jump overs
Weightlifting
Skill: Hang Power Snatch --> E1.5MOMx5 --> 2 HPS between 68-78%
Strength I: Strict Press --> Find heavy double in 7min + E2MOMx2 - 2 Strict Presses @90%
Strength II: Front Squat --> E2.25MOMx5 - 3 Front Squats between 78-83%
Samstag, 14.03.2026
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 Deadlifts (30/40kg)
3 Hang Power Cleans
1 Shoulder to OH
-Switch partner after a full round.
2000m. Ski (YGIG)
Hybrid
E2MOMx5
8 Deadlifts @RPE 8-9
AMRAPx8
4 Lanes Sandbag Carry (30/45kg)
6 Sandbag over shoulder
15 cal. Bike
Rest 2 min.
AMRAPx8
15 alt. DB-Clean & Jerk (15/22,5kg)
15 DB-Walking Lunges (15/22,5kg)
15 cal. Ski
CrossFit Open 26.3
15:00-18:00 Crossfit Nordlicht Neustadt
Sonntag, 15.03.2026
Hyrox
AMRAPx40
Teams of 2 YGIG
400m. Run (Together)
1000m. Ski
10 Lanes Walking Lunges (10/20kg)
80 Wall-Balls (6/9kg)
400m. Run (Together)
1000m. Row
10 Lanes Sled Push (50kg)
10 Lanes Burpee Broad Jumps
CrossFit
3 rounds for time with a partner:
30 squat cleans (29/43 kg)
30 pull-ups
800-m run
– Athletes run together and break up the cleans and pull-ups as needed.
Montag, 09.03.2026
CrossFit
Pre-Work:
On a 10 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
Hyrox
EMOMx9
Min1: 20 Unbroken Wall-Balls (6/9kg)
Min2: 12-14 Goblet Hold-Lunges (16/24kg)
Min3: 50 sec. Plank-Hold
Rest 2 min.
AMRAPx10
400m. Run
10 DB-Thrusters (2x10/2x15kg)
5 DB-Devil Presses
Rest 2 min.
AMRAPx10
400m. Run
10 Burpee Broad Jumps
5 High Box Jumps (24'/30')
Dienstag, 10.03.2026
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
E2MOMx5
1 Strict Press+3 Push Press + 5 Push-Jerk @RPE 8
AMRAPx7
10 cal. Ski
10 alt. DB-Snatches (15/22,5kg)
10 Handrelease push-ups
Rest 2 min.
AMRAPx7
10 cal. Bike
10 Toes to bar
2 Wall-Walks
Mittwoch, 11.03.2026
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.
Hyrox
AMRAPx10
20 alt. Sandbag Lunges (10/20kg)
20 Jumping Air Squats
20 Weighted Box Step-Ups (10/20kg)
Rest 3 min.
AMRAPx20
500m. Ski
400m. Run
2 Lanes Sled Push (50kg)
500m. Row
400m. Run
2 Lanes Burpee Broad Jumps
Donnerstag, 14.02.2026
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 3x2x1 @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, 13.03.2025
Crossfit
"Mary"
AMRAP 20:
5 handstand push-ups
10 alternating single-leg squats
15 pull-ups
Hyrox
AMRAPx40
Teams of 2
1000m. Ski
1000m. Row
-Both atheltes work at the same time.
8 Rounds:
10 Wall-balls (6/9kg)
10 Weighted Sit-Ups (6/9kg)
-Switch partner after a full round.
1000m. Ski
1000m. Row
-Both athletes work at the same time.
8 Rounds:
10 KB-Deadlifts (2x16/2x24kg)
10 Goblet Hold Lunges (16/24kg)
-Switch partner after a full round.
Samstag, 14.03.2026
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
8 Deadlifts @RPE 8
AMRAPx8
200m. Sandbag Carry (30/45kg)
10 Burpees over sandbag
15 cal. Ski
Rest 2 min.
AMRAPx8
200m. Row
10 DB-Clean & Jerk (15/22,5kg)
15 Box Jump Overs (20'/24')
CrossFit Open 26.3
15:00-18:00 Crossfit Nordlicht Neustadt
Sonntag, 15.03.2026
Long Distance
AMRAPx60
Teams of 2
10 Rounds:
2 Pull-Ups/C2B/Muscle Ups
10 cal. Standing Bike
-Switch partner after a full round.
10 Rounds:
100m. Farmers Carry (2x16/2x24kg)
10 KB-Deadlifts
-Switch partner after a full round.
10 Rounds:
10 alt. DB-Snatches (15/22,5kg)
10 cal. Ski
-Switch partner after a full round.
10 Rounds:
10 Box Jumps (20'/24')
10 cal. Row
-Switch partner after a full round.
Hyrox Performance
Team AMRAP 25Teams of 2RPE 9+
1k ski1k row8 lanes BBJ100 wall balls @ comp. weight
directly into
single AMRAP 25RPE 7-8
1k run1k ski1k row1k run10 lanes sandbag lunges @ comp. weight