Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 12.01.2026
CrossFit
Open 20.2
AMRAP 20 minutes:
4 DB thrusters (15/22.5 kg)
6 toes-to-bars
24 double-unders
– Use two dumbbells.
Hybrid
Every 2:30x5
3 Bench Press @90% from 5RM.
AMRAPx7
1 Lane Sled Push (75kg)
10 Hand Release Push-Ups
10 cal. Bike
Rest 2 min.
AMRAPx7
4 Lanes Famers Carry (2x16/2x24kg)
10 KB-Gorilla Rows
10 cal. Ski
Dienstag, 13.01.2026
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
3 Push-Press @90% 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 DB Push-Press (2x15/2x22,5kg)
Mittwoch, 14.01.2026
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)
Hybrid
Every 2:30x5
3 Back Squats @90% From 5RM.
AMRAPx15
1000m. Bike
20 American KB-Swings (16/24kg)
10 KB-Goblet Squats
400m. Row
20 DB-Lunges (2x10/2x15kg)
10 DB-Thrusters (2x10/2x15kg)
Donnerstag, 15.01.2026
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
3 Deadlifts @90% 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, 16.01.2025
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
Hybrid
Every 2:30x5
3 Strict Press @90% from 5RM.
AMRAPx16
200m. Ski
10 DB-Devil Presses (2x10/2x15)
20 DB-Renegade Rows
200m. Row
10 Toes to bar
20 Single Leg V-Ups
Weightlifting
Skill: Split Jerk
Workout: E1.5MOMx10 - 1 Power Clean + 2 Split Jerks (/w Pause in Catch)
Acc.: 3x SUPERSET: 30/30sec Kopenhagen Plank + 30/30sec KB Suitcase Carry HEAVY
Samstag, 17.01.2026
Crossfit
3 rounds for time with a partner:
30 power snatches (29/43 kg)
30 pull-ups
1000-m row
TC: 30min.
Hybrid
Every 2:30x5
3 Front Squats @90% 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, 18.01.2026
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
4000m. Bike (YGIG)
10 Rounds:
3 Hang Power Cleans (30/40kg)
2 Shoulder to OH
1 Burpee over bar
-Switch partner after a full round.
2000m. Ski
10 Rounds:
3 Wall-Balls (6/9kg)
2 Knee raises / Toes to bar
1 Wall-Walk
-Switch partner after a full round.
Montag, 12.01.2026
CrossFit
Heavy-Day
On a 20:00 clock:
For load:
1 snatch
Post-Workout
AMRAPx8
12 Power Snatches (29/43kg)
12 Burpees
12 OH-Squats (29/43kg)
12 cal. Bike
Hyrox
AMRAPx10
1 Lane Sled Push (75kg)
10 Burpee Box Step-Ups (20'/24')
10 cal. Ski
Rest 2 min.
AMRAPx10
1 Lane Burpee Broad Jumps
10 Wall-Balls (6/9kg)
10 cal. Bike
Rest 2 min.
AMRAPx10
10 Jumping Lunges
10 KB-Deadlifts (2x16/2x24kg)
10 cal. Row
Dienstag, 13.01.2026
Crossfit
For time:
2:00 plank hold
30 box jump-overs (51/61 cm)
100-m DB farmers carry (15/22.5 kg)
2:00 plank hold
20 box jump-overs
100-m DB farmers carry
2:00 plank hold
10 box jump-overs
100-m DB farmers carry
– Use two dumbbells.
Post-workout accessory
8 sets:
:20 push-ups
:10 rest
Hybrid
Every 2:00x5
3 Deadlifts @90% from 5RM.
AMRAPx8
20 alt. DB-Ground to OH (15/22,5kg)
5 Burpees
20 Box Jump Overs (20'/24')
Rest 2 min.
AMRAPx8
10 Sandbag Deadlifts (30/45kg)
5 Burpees over sandbag
3 Lanes Sandbag Carry (bearhug)
Mittwoch, 14.01.2026
Crossfit
Pre-workout strength
Every 2:00 for 5 sets:
1 deadlift
1 clean pull
1 hang power clean
AMRAP 10:
1 power clean (56/84 kg)
1 Pull-Up / C2B / bar muscle up
5/7-cal bike
– Add one rep to power cleans and pull ups / c2b / bar muscle-ups until time expires.
Hyrox
AMRAPx33
2 Rounds:
1000m. Ski
10 DB-Thrusters (2x10/2x15kg)
10 DB-Devil Presses (2x10/2x15kg)
Rest 1 min.
2 Rounds:
1000m. Row
10 Sandbag Lunges (20/30kg)
10 Weighted Box Step-Ups (20/30kg)(20'/24')
Rest 1 min.
Donnerstag, 15.01.2026
Crossfit
3 rounds:
On a 1:30 clock:
Bear Crawl / Handstand walk (15.2 m)
Max-reps knee raises / knees-to-elbows
1:30 rest
On a 1:30 clock:
Bear Crawl / Handstand walk (15.2 m)
Max-reps walking lunges
1:30 rest
Post-workout accessory
3 sets:
10 ATY raises
20 banded pull-aparts
Hybrid
Every 2:30x5
3 Back Squats @90% from 5RM.
AMRAPx7
200m. Row
20 Goblet Squats (16/24kg)
10 KB-Swings
Rest 2 min.
AMRAPx7
200m. Ski
20 DB Push-Press (2x10/2x15kg)
10 V-Ups
Freitag, 16.01.2025
Crossfit
30-24-18-12-6 rep for time of:
Cal row
Lateral burpees over the rower
Alternating DB snatches (15/22.5 kg)
Post-workout accessory
3 sets:
:20 top of the ring dip hold
:20 bottom of the ring dip hold
10 false grip ring rows
Hyrox
AMRAPx40
Teams of 2 YGIG
10 Lanes Empty Sled Pull
100 Wall-Balls (6/9kg)
2000m. Ski
10 Lanes Burpee Broad Jumps
20 Lanes Walking Lunges (10/20kg)
2000m. Row
Samstag, 17.01.2026
Crossfit
For Time:
Teams of 2 YGIG
20 Rounds:
3 Burpees
2 Power Cleans (40/60kg)
1 Pull-Up / C2B / Bar muscle ups
-Switch After a full round.
Then,
20 Rounds:
3 Burpee Box Jump overs (20'/24')
2 Thrusters (40/60kg)
1 Pike Push-Up / HSPU
-Switch After a full round.
Then,
20 Rounds:
3 Box Jumps (24'/30')
2 Power Cleans (40/60kg)
1 Pull-Up / C2B / bar muscle up
-Switch After a full round.
TC: 30min.
Hybrid
Every 2:30x5
3 Strict Press @90% from 5RM.
AMRAPx8
10 DB-Strict Press (2x10/2x15kg)
10 cal. Bike
2 Wall-Walks
Rest 2 min.
AMRAPx8
10 KB-Gorilla Rows (2x16/2x24kg)
10 alt. KB-Lunges (2x16/2x24kg)
10 cal. Row
Sonntag, 18.01.2026
Crossfit
5 rounds for time of:
15 front squats (34/52 kg)
60 double-unders
Post-workout accessory
Accumulate:
50 weighted barbells goodmornings
Long Distance
AMRAPx60
With a partner
1000m. Ski (YGIG)
100 Air Squats (YGIG)
10 Rounds:
3 Jumping Pull-Ups / Pull-Ups
2 Knee RaisesToes to bar
1 Pull-Up / C2B / Muscle Up
-Switch partner after a full round.
2000m. Bike (YGIG)
100 Air Squats (YGIG)
10 Rounds:
6 DB-Snatches (15/22,5kg)
4 DB-Goblet Squats
2 Burpee Box Jump Overs (20'/24')
-Switch partner after a full round.
Hyrox Performance
WOD
50min AMRAP
800m run
10 DB/KB deadlifts @ comp. weight FC*
20 box jumps overs 20/24"
30 wall-balls @ comp. weight
800m run @ comp. pace
10cal Bike
20cal. row
30 sandbag lunges @ comp. weight
optional - Finisher
Teams of 2
5min AMRAP
max. distance ski
perform 15 partner wall balls every 200m