Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Sonntag, 12.01.2025
Crossfit
5 rounds for time:
400-m run/row
30 lateral KB jump-overs
20 double-KB walking lunges (12/16 kg)
100-m double-KB farmers carry (12/16 kg)
Long Distance
On a 60 min. Clock
With a Partner
20 Rounds:
12 Deadlifts (30/40kg)
9 Hang Power Cleans
6 Shoulder to OH
-Switch Partner After a Full Round.
AMRAP in remaining time YGIG:
3000m. Bike
50 Push-Ups
50 Air Squats
2000m. Row
50 Pull-Ups
50 Sit-Ups
Yoga for CrossFitter
Full Body Stretch: Head to Toe!
Montag, 13.01.2025
CrossFit
Pre-work:
EMOMx10
3 Hang Squat Cleans
-Work up to a 3RM.
3 rounds for time:
24/30-cal bike
15 hang power cleans (47/70 kg)
Cardio
On a 32min. Clock
Buy in:
3000m. Bike
Rest 1 min.
1000m. Ski
AMRAP in remaining time:
30 Wall-Balls (6/9kg)
30 Push-Ups
3 Wall-Walks
30 Double Unders/60 Single Unders
30 Dead Bugs
Dienstag, 14.01.2025
Crossfit
Skill: Rope Climb
On a 10 min. Clock
Rope Climb Practice
AMRAPx15
2 Rope Climbs
24 KB swings (16/24 kg)
24 Goblet Squats (16/24kg)
24 cal. Row
6 shuttle runs
– 1 shuttle run is 25 ft out and 25 ft back.
Cardio
AMRAPx35
200m. Farmers Carry (2x16/2x24kg)
40 KB-Deadlifts (2x16/2x24kg)
40 Air Squats
600m. Row
200m. Run
40 Box Jumps (20'/24')
40 alt. Lunges
600m. Ski
Mittwoch, 15.01.2025
Crossfit
Skill: Bar Muscle Up
EMOMx8
2-4 Bar Muscle Ups or Scaling Option
EMOMx10
3 bar muscle-ups
10 hand-release push-ups
Post-work:
EMOMx5
10 Barbell Goodmornings (20/30kg)
Cardio
AMRAPx15
2-4-6-8..
DB-Devil Presses (2x15/2x22,5kg)
cal. Bike
Goblet Squats
V-Ups
Rest 3 min.
AMRAPx15
2-4-6-8..
Medball Squat Clean Thrusters (6/9kg)
cal. Row
OH-Lunges (6/9kg)
Sit-Ups
Donnerstag, 16.01.2025
Crossfit
Pre-work:
EMOMx10
1 Deadlift
-Build up to a 1RM.
5 x 2:30 rounds for reps:
450/500-m row
Max-reps deadlifts (56/84 kg)
– Rest 1:00 between rounds.
Cardio
EMOMx40
Min1: 45 sec. 8-10 Burpee Box Jump Overs (20'/24')
Min2: 45 sec. Max cal. Row
Min3: 45 sec. 10-15 alt. DB-Snatches (15/22,5kg)
Min4: 200m. Run (AFAP!)
Min5: Rest
Freitag, 17.01.2025
Crossfit
Pre-workout
6 sets for load:
1 snatch balance + 2 overhead squats
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
Cardio
AMRAPx34
50 Double Unders/100 Single Unders
25 DB-Push Press (15/22,5kg)
25 Hollow Rocks
50 Double Unders/100 Single Unders
25 Pull-Ups
25 Hand Release Push-Ups
50 Double Unders
25 Renegade Rows (15/22,5kg)
25 OH-Reverse Lunges
Weightlifting
Skill: Clean & Jerk
Advanced: Hang Squat Clean + Low Hang Squat Clean + Clean & Jerk - E2MOMx7 - Work to heavy set; start at 70+%!
Acc.: 3xSuperset: 12 Hanging Leg Raises + 6/6 KB Side bends (HEAVY!)
Samstag, 18.01.2025
Crossfit
AMRAP 20 with a partner:
4 rope climbs (4.6/4.6 m)
20 thrusters (29/43 kg)
20 burpee box jump-overs (51/61 cm)
– Share work as desired.
Cardio
AMRAPx30
60 cal. Row
30 Deadlifts (30/40kg)
30 Lateral Burpees Over Bar
30 Mountain Climbers
60 cal. Bike
30 Front Squats (30/40kg)
30 alt. Single Leg V-Ups
30 Bent Over Row
Sonntag, 19.01.2025
Crossfit
For time:
100 air squats
25 toes-to-bars
50 DB step-ups (15/22.5 kg) (51/51 cm)
25 toes-to-bars
100 air squats
– Use two dumbbells; carry any way.
Long Distance
On a 60 min. Clock
Teams of 2 YGIG
Buy in:
100 Partner Wall-Balls (6/9kg)
5000m. Bike
100 Partner Wall-Balls
AMRAP in remaining time:
100 Box Jump Over (20'/24')
100 Butterfly Sit-Ups (6/9kg)
100 cal. Ski
100 Sandbag Over Shoulder (30/45kg)
100 T2B/Knee Over Hip
Yoga for CrossFitter
Full Body Mobility
Core Strength
Sonntag, 12.01.2025
Crossfit
2-4-6-8-10 reps for time of:
Wall-walks
Shuttle runs
– 1 shuttle run is 25 ft out and 25 ft back.
Post-work:
EMOMx12
Min1: 4o sec. Wall Facing Handstand-Hold
Min2: 40 sec. Seated Double DB OH Hold (2x10/2x15kg)
Min3: 40 sec. Easy Ski
Long Distance
On a 60min. Clock
With a Partner
20 Rounds:
1 Wall-Walk
3 Diamond Push-Ups
5 Jumping Air Squats
-Switch Partner After a Full Round.
20 Rounds:
1 Devil Press (15/22,5kg)
3 Shoulder Taps (left+right 1 rep)
5 cal. Ski
-Switch Partner After a Full Round.
AMRAP in remaining time YGIG:
100 cal. Bike
90 alt. Weighted Box Step Ups (15/22,5kg)
80 Butterfly Sit-ups
70 cal. Row
60 Burpee Box Jump Overs (20'/24')
50 Heel Touches
40 cal. Ski
30 Goblet Squats (15/22,5kg)
20 sync. Lunges
Hyrox Performance
Erg work:
Wettkampftaktik
Row/Ski
2K Benchmark
Wod:
40 min. Simulation
Montag, 13.01.2025
CrossFit
Skill: Kipping C2B/Butterfly
EMOMx5
5-10 C2B or scaling option
EMOM 16:
Min. 1 | 10 chest-to-bar pull-ups
Min. 2 | 5 front squats (75/111 kg)
Hyrox
EMOMx12
Min1: 45 sec. Max m. Ski
Min2: 45 sec. KB-Hold (2x24/2x32kg)
Rest 3 min.
AMRAPx18
400m. Run/Row
20 Butterfly Sit-Ups
20 Barbell Thrusters (10/15/20kg)
400m. Run/Row
2 Lanes Seated Sled Pull (20kg)
20 alt. Front Rack Lunges (10/15/20kg)
Dienstag, 14.01.2025
Crossfit
Pre-workout
On a 10:00 clock:
Find a heavy 3-rep push jerk
Open 13.2
AMRAP 10:
5 shoulder-to-overheads (34/52 kg)
10 deadlifts
15 box jumps (51/61 cm)
– Step down from the box.
Cardio
AMRAPx30
80 cal. Bike
60 TRX Crunches
40 TRX Rows
20 Push-Ups
80 cal. Ski
60 Lateral Jumps Over DB
40 alt. DB-Snatches (15/22,5kg)
20 DB-Floor Presses (2x15/2x22,5kg)
Mittwoch, 15.01.2025
Crossfit
Skill: Handstand Push-Ups
4 rounds for time:
15 strict handstand push-ups
15 strict ring dips
800/1,000-m row
Hyrox
EMOMx40
Min1: 45 sec. cal Ski
Min2: 20 Wall-Balls (6/9kg)
Min3: 45 sec. cal Row
Min 4: 8-10 Burpee Box Jumps (20'/24')
Donnerstag, 14.01.2025
Crossfit
For time:
100 double-unders
20 toes-to-bars
80 double-unders
20 toes-to-bars
60 double-unders
20 toes-to-bars
40 double-unders
20 toes-to-bars
20 double-unders
20 toes-to-bars
Post work:
2:00 double-KB front rack hold
1:00 hollow hold
1:00 plank hold
Cardio
AMRAPx35
Teams of 2 YGIG
60 Deadlifts (30/40kg)
60 cal. Row
60 Shoulder to OH
600m. Run
60 Back Squats
60 cal. Bike
Freitag, 17.01.2025
Crossfit
Pre-workout
EMOM 8:
1 snatch pull
1 power snatch
1 overhead squat
1 squat snatch
For time:
2 rounds of:
10 snatches (56/79 kg)
12 bar-facing burpees
Straight into…
2 rounds of:
10 snatches, (34/52 kg)
12 bar-facing burpees
Hyrox
AMRAPx40
400m. Run
1000m. Ski
400m. Run
100 Wall-Balls (6/9kg)
400m. Run
1000m. Row
400m. Run
10 Lanes Walking Lunges (10/20kg)
Samstag, 18.01.2025
Crossfit
For time with a partner:
180 wall-ball shots (6/9 kg) (2.7/3 m)
30 muscle-ups
60 clean and jerks (95/135 lbs)
Cardio
AMRAPx10
3 Wall-Walks
15 Diamond Push-Ups
30 cal. Bike
Rest 2min.
AMRAPx10
3 DB-Devil Presses (2x15/2x22,5kg)
15 alt. DB-Hang Cleans (15/22,5kg)
30 cal. Ski
Rest 2min.
AMRAPx10
3 KB-Squat Swings (16/24kg)
15 alt. Cossack Squats (16/24kg)
30 cal. Row
Sonntag, 19.01.2025
Crossfit
5 rounds for time:
400-m run/row
30 lateral KB jump-overs
20 double-KB walking lunges (12/16 kg)
100-m double-KB farmers carry (12/16 kg)
Long Distance
AMRAPx60
2000m. Ski
50 Box Jump Overs (20'/24')
50 Butterfly Sit-Ups
2000m. Row
50 KB-Swings (16/24kg)
50 Goblet Squats
4000m. Bike
50 Pull-Ups
50 Push-Ups
Hyrox Performance
Erg Work:
Intervalle
WOD:
Engine Building
4:00 ON / 1:00 OFF for 40min