Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Sonntag, 26.01.2025
Crossfit
Open Workout 15.3
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-balls (6/9kg)
100 double-unders
Long Distance
On a 60min. Clock
With a partner
20 Rounds:
5 Pull-Ups
10 Push-Ups
15 Air Squats
-Switch Partner After a full Round.
AMRAP in remaining time YGIG:
400m. Run Together
80 DB-Snatches (15/22,5kg)
10 Wall-Walks
80 DB-Goblet Squats
4000m. Bike
80 Weighted Sit-Ups (15/22,5kg)
10 Wall-Walks
Montag, 27.01.2025
CrossFit
Strength:
EMOMx8
3 Front Squats
-All sets between 75-80% from 1RM.
AMRAP 15:
8 burpees to a target (30/30 cm)
10 alternating single-leg squats
12 cal. bike
Cardio
AMRAPx15
2-4-6-8-..
DB-Floor Presses (2x15/2x22,5kg)
cal. Row
Ring Rows
Hollow Rocks
Rest 3 min.
AMRAPx15
2-4-6-8..
KB-Swings (16/24kg)
cal. Bike
alt. KB-Front Rack Lunges (16/24kg)
Butterfly Sit-Ups
Dienstag, 28.01.2025
Crossfit
Skill: Snatch
EMOMx6
2 Hang Power Snatches+1 Squat Snatch
-Increase weight every round.
On a 16min. Clock
Ski or Bike for distance
-Every 2min with start on 00:00.
Perform: 5 Hang Power Snatches (43/61kg)
Cardio
On a 12 min. Clock
1000m. Row
Rest 1 min.
1000m. Ski
Into max alt. DB-Snatches in remaining time (15/22,5kg)
Rest 3min.
AMRAPx18
200m. DB Oh-Carry (15/22,5kg)
5 Wall-Walks
20 Renegade Rows (15/22,5kg)
2000m. Bike
200m. Run
5 Wall-Walks
20 DB-Push Press (15/22,5kg)
Mittwoch, 29.01.2025
Crossfit
Skill: Chest to bar pull-up
EMOMx5
5-8 C2B/scaling option
5-10-15-20-25 reps for time of:
Chest-to-bar pull-ups
Single-DB push presses (15/22.5 kg)
– Complete 30 double-unders after each round.
Post-workout
Tabata plank hold
Cardio
AMRAPx33
40 Wall-Balls (6/9kg)
20 Down & Ups
40 Mountain Climbers
40 cal. Bike
40 alt. OH-Lunges (6/9kg)
20 Medball Toe Touches (6/9kg)
40 Shoulder Taps
40 cal. Ski
Donnerstag, 30.01.2025
Crossfit
For load:
Back squat
5-5-5-5-5
– Choose a working weight and hold it across all 5 sets.
Post-work:
EMOMx12
Min1: 45 sec. max cal. Bike
Min2: 45 sec. max Goblet Squats (16/24kg)
Min3: 45 sec. Max Double Unders/Single Unders
Cardio
EMOMx40
Min1: 3-5 Wall-Walks
Min2: 40 sec. max cal. Row/Ski
Min3: 45 sec. max m. Sandbag Carry (bearhug)(30/45kg)
Min4: 40 sec. max cal. Ski/Row
Freitag, 31.01.2025
Crossfit
Skill: Rope Climb
Pre-workout
Every 2minx5
2 Rope Climbs
5 rounds for time:
16/20-cal row
15 front-rack lunges (25/34 kg)
Cardio
AMRAPx34
500m. Ski
25 Shoulder to OH (30/40kg)
25 Push-Ups
25 Bent Over Row (30/40kg)
2000m. Bike
25 Deadlifts (30/40kg)
25 V-Ups
25 Back Squats (39/40kg)
Weightlifting
Skill: Power Clean & PushPress/Jerk (CrossFit context)
- Beginner - Practice, then EMOMx10 - 1 PC + 3 PP/PJ
- Advanced - Work to heavy Power Clean + Tempo Jerk /w Pause in Catch, then E2MOM5 - 1+1@90%
Samstag, 01.02.2025
Crossfit
Skill: Bar Muscle-Up
On a 12min. Clock Bar Muscle up Practice.
For time:
400-m run/row
18 muscle-ups
400-m run/row
15 muscle-ups
400-m run/row
12 muscle-ups
– Partners run together and share muscle-up reps as desired, running an additional 200-m after each person has taken an attempt.
Cardio
AMRAPx35
50 cal. Bike
25 alt. DB Cleans (15/22,5kg)
50 Air Squats
25 Goblet Squats (15/22,5kg)
50 cal. Ski
25 Burpees over DB
50 Hand Release Push-Ups
50 cal. Row
25 Russian twist w. DB
50 Jumping Jacks
Sonntag, 02.02.2025
Crossfit
Skill: Toes to Bar
For time:
60 wall-ball shots (6/9 kg) (2.7/3 m)
50 toes-to-bars
40 push-ups
Long Distance
AMRAPx60
50 Box Jump Overs (20'/24')
25 Air Squats
2000m. Ski
50 Wall Balls (6/9kg)
25 Diamond Push-Ups
2000m. Row
50 Butterfly Sit-Ups
25 Burpees
Sonntag, 26.01.2025
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
AMRAPx60
Teams of 2 YGIG
80 Sandbag to Shoulder (30/45kg)
80 Tuck-Ups
80 cal. Bike
20 Burpees Over Partner
8 Lanes Sled Push (50kg)
20 Burpees Over Partner
80 Sandbag Squats (30/45kg)
80 Butterfly Sit-Ups
800m. Sandbag Carry (bearhug)(30/45kg)
Hyrox Performance
Erg Work:
Intervalle
WOD:
Doubles Simulation
Montag, 27.01.2025
CrossFit
Pre-workout
On a 10:00 clock:
Handstand walk practice
EMOMx5
3 Strict Press
-Work up to a heavy 3RM.
For time:
Handstand walk (45.7 m)
40 shoulder presses (25/34 kg)
800-m run/row
– Complete handstand walks in 7.6-m segments.
Hyrox
AMRAPx36
2 Rounds:
250m. Row
20 alt. Lunges (10/20kg)
400m. Run
2 Rounds:
250m. Ski
20 Burpee Broad Jumps
400m. Run
2 Rounds:
200m. Farmers Carry (2x16/2x24kg)
20 Wall-Balls (6/9kg)
400m. Run
Dienstag, 28.01.2025
Crossfit
Skill: Kipping Pull-Up
EMOMx5
30 sec. Max Kipping Pull-Ups (Or scaling option)
For time:
2:00 plank hold
400/500-m row
30 V-ups
30 pull-ups
30 knees-to-elbows
400/500-m row
2:00 plank hold
Cardio
AMRAPx15
5-10-15-20-..
Burpee Box Jump Overs (20'/24')
Hand Release Push-Ups
cal. Bike
Rest 3 min.
AMRAPx15
5-10-15-20-..
Double DB-Squat Cleans (2x15/2x22,5kg)
Side Plank Hip Touches
cal. Ski
Mittwoch, 29.01.2025
Crossfit
Heavy-Day
On a 18:00 clock:
For load:
1 snatch
Post-work:
EMOMx10
Min1: 45 sec. Max cal. Ski
Min2: 45 sec. Max DB-Devil Presses (2x15/2x22,5kg)
Hyrox
EMOMx10
Min1: 40 sec. Dead-Hang
Min2: 40 sec. Farmers-Hold (2x16/2x24kg)
Rest 2 min.
AMRAPx20
25 Medball Clusters (6/9kg)
400m. Row
5 Lanes Walking Lunges (10/20kg)
400m. Ski
25 KB-Deadlifts (2x16/2x24kg)
400m. Run
Donnerstag, 30.01.2025
Crossfit
For time:
30 box jumps (76/76 cm)
400-m run/row
40 box jumps (61/61 cm)
400-m run/row
50 box jumps (51/51 cm)
400-m run/row
TC: 20
Post-workout
8 sets:
:20 hollow hold
:10 rest
Cardio
EMOMx40
Min1: 45 sec. Sandbag-Hold (bearhug)(30/45kg)
Min2: 3-5 Wall-Walks
Min3: Max cal. Ski/Bike
Min4: Rest
Freitag, 31.01.2025
Crossfit
AMRAP 20 with a partner:
10 sumo deadlift high pulls (25/34 kg)
10 wall-ball shots (6/9 kg) (3/3.4 m)
– Each partner completes a full round before switching; one partner works at a time.
Hyrox
On a 15 min. Clock
For time:
1000m. Run (AFAP)
Rest 2 min.
1000m. Ski (AFAP)
Rest 1 min.
Into max. Walking Lunges in remaining time (10/20/30kg)
Rest 2 min.
EMOMx15
Min1: 20 Unbroken Wall-Balls (6/9kg)
Min2: 45 sec. Max m. Row
Min3: 8-10 Burpee Broad Jumps
Samstag, 01.02.2025
Crossfit
10 rounds for time:
2 wall walks
Single-arm DB overhead walking lunges (7.6 m) (15/22.5 kg)
5 burpee pull-ups
Single-arm DB overhead walking lunges (7.6 m)
– Pull-up bar is 6 in above reach.
Cardio
AMRAPx30
With a Partner
10 Deadlifts (50/60kg)
8 Lateral Burpees Over Bar
6 cal. Bike
-Switch Partner After a Full Round.
Sonntag, 02.02.2025
Crossfit
Open Workout 15.3
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-balls (6/9kg)
100 double-unders
Long Distance
AMRAPx60
60 Mountain Climbers
40 alt. DB-Cleans (15/22,5kg)
800m. Run
60 Shoulder Taps
40 T2B/Knee Over Hip
800m. Ski
60 alt. Single Leg V-Ups
40 DB-Devil Presses (15/22,5kg)
1600m. Bike
Hyrox Performance
Erg Work:
Intervalle Erg/Run
WOD:
AMRAP Simulation with Erg Focus
Accessory