17.02 bis 23.02.2025

Programming KW08 2025

Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.

Sonntag, 16.02.2025

Crossfit

Pre-workout
EMOM 5:
3-5 sumo deadlift high pulls

3 rounds for time:
400-m run/row
21 sumo deadlift high pulls (29/43 kg)

Long Distance

AMRAPx60
Teams of 2 YGIG
4000m. Bike
60 Deadlifts (30/40kg)
60 Flutter Kicks
2000m. Ski
60 Shoulder to OH (30/40kg)
60 Heel Touches
2000m. Row
60 Thrusters (30/40kg)
60 Burpees Over Bar

Montag, 17.02.2025

CrossFit

Pre-workout
EMOM 10:
Build to a heavy complex:
1 snatch grip deadlift
1 snatch pull
1 snatch
1 overhead squat

For time:
100 AbMat sit-ups
50 overhead squats (47/70 kg)

Cardio

2:oo Work / 30 sec. Rest 3 Rounds

Couplet: 5 Push-Ups+ 10 Wall-Balls (6/9kg)
10 cal. Bike, :15 Rest, Repeat. AFAP!
Couplet: 8 DB Cleans+8 OH-Lunges (2x10/2x15kg)
10 cal. Ski, :15 Rest. Repeat AFAP!
Couplet: 5 Butterfly Sit-Ups+10 Mountain Climbers

Dienstag, 18.02.2025

Crossfit

For time:
400-m run
30 box jump-overs (51/61 cm)
400-m run
30 toes-to-bars
400-m run
30 double-DB thrusters (10/15 kg)

Post-workout
Accumulate:
30 DB renegade rows

Cardio

AMRAPx15
25 cal. Ski
2 Wall-Walks
25 alt. DB-Snatches (15/22,5kg)
2 Wall-Walks
25 Dead Bugs

Rest 3 min.

AMRAPx15
25 cal. Bike
2 Burpee High Jumps
25 Box Jump Overs (20'/24')
2 Burpee High Jumps
25 Jumping Air Squats

Mittwoch, 19.02.2025

Crossfit

Grace, For time:
30 clean and jerks (43/61 kg)

Post-workout
On an 8:00 clock:
Build to a heavy 3-rep power clean

Cardio

AMRAPx30
50 cal. Bike/Ski
30 Deadlifts (30/40kg)
15 Push-Ups
30 Bent Over Row (30/40kg)
15 V-Ups
30 Front Squats (30/40kg)
15 Burpees

Donnerstag, 20.02.2025

Crossfit

For time:
25 strict pull-ups
50 Russian KB swings (24/32 kg)
800-meter run

Post-workout
8 sets:
:20 hollow rocks
:10 rest

Cardio

AMRAPx35
1000m. Row
20 T2B/Knee Over Hip
20 Air Squats
1000m. Ski
20 KB-Swings (16/24kg)
20 Burpees
2000m. Bike
20 KB Hang-Cleans (16/24kg)
20 alt. Jumping-Lunges

Freitag, 21.02.2025

Crossfit

Pre-workout
Technique work:
Hang power snatch
Sumo deadlift high pull

For time:
50 hang power snatches (29/43 kg)
50 push presses
50 sumo deadlift high pulls
50 front squats

Cardio

AMRAPx35
Teams of 2 YGIG
50 DB-Push-Press (15/22,5kg)
4 Lanes Burpee Broad Jumps
50 Box Jumps (20'/24')
3000m. Bike
50 Goblet Squats (15/22,5kg)
4 Lanes Wheelbarrow walk
50 DB-Thrusters (15/22,5kg)

Weightlifting

Skill: Power Clean

Workout: Superset - Power Clean + Box Jumps - E2MOMx5 - 2+3 @60/65/70/75/80

Accessories: 3x 6/6 Bulgarian Split Squat into Press

Samstag, 22.02.2025

Crossfit

Pre-workout
EMOM 6:
Min. 1 | 1-2 rope climbs
Min. 2 | 1-3 wall walks
Min. 3 | 1-3 muscle-ups

For time with a partner:
20 synchronized burpees
20 rope climbs (4.6/4.6 m)
20 synchronized burpees
20 wall walks
20 synchronized burpees
20 muscle-ups
– Share the rope climbs, wall walks, and muscle-ups as needed.

Cardio

AMRAPx35
20 Shoulder to OH (30/40kg)
20 alt. Lunges
20 Bicycle Crunches
5 Burpees Over Bar
40 cal. Ski
20 Deadlifts (30/40kg)
20 Mountain Climbers
20 Hand Release Push-Ups
5 Burpees Over Bar
40 cal. Bike

Sonntag, 23.02.2025

Crossfit

Benchmark:
For time:
2,000-m row

Post-workout
2 sets:
1:00 plank hold
50 Russian twists

Long Distance

On a 60min. Clock
Teams of 2 YGIG

Buy in:
3000m. Ski
100 DB-Devil Presses (15/22,5kg)
3000m. Row

AMRAP in remaining time:
60 Air Squats
60 Push-Ups
60 Pull-Ups
60 cal. Bike
60 Butterfly Sit-Ups
60 alt. Lunges
60 T2B/Knee Over Hip

Sonntag, 16.02.2025

Crossfit

5 rounds for time:
750-m row
30 sit-ups
15 handstand push-ups

Long Distance

AMRAPx60
Teams of 2 YGIG
2000m. Bike
80 American KB-Swings (16/24kg)
80 Flutter Kicks
80 Pull-Ups
800m. Run (Together)
2000m. Ski
80 alt. KB-Hang Cleans (16/24kg)
80 KB-Shoulder to OH (16/24kg)
80 Burpees Over KB
800m. Run (Together)

Hyrox Performance

Sled Work:
Back Squats

Station Work:
Intervalle 1 min. On / 1 min. Off

Wod:
Short simulation with fast runs

Montag, 17.02.2025

CrossFit

Heavy-Day
For load:
3-3-3-3-3
Front squat

Post-Workout:
AMRAPx10
20 cal. Row
20 Wall-Balls (6/9kg)
20 cal. Bike
20 Toe Touches

Hyrox

1:15 Work / :25 Rest / 3 Rounds / RPE 9

Max Reps KB-Halo (16/24kg)
Max Shuttle Runs / RPE 8
Max m. TRX Sled Squat Rows (50kg)
Max m. Ski / RPE 8
Max Reps Sandbag Zercher Lunge Forward (10/20kg)
Max Reps Renegade Rows (12,5/17,5kg) Switch Arm every 7 Rep
Max Reps Wall-Balls (6/9kg)

Dienstag, 18.02.20275

Crossfit

Pre-workout
EMOM 8:
:15 triple-under practice

3 x AMRAP 4:
3 rounds:
15 KB swings (16/24 kg)
30 double-unders
Then…
Max-reps walking lunges
– Rest 1:00 between AMRAPs.

Cardio

AMRAPx34
1000m. Ski
20 Hand Release Push-Ups
5 Burpees
20 alt. DB-Snatches (15/22,5kg)
2000m. Bike
20 Pull-Ups/Jumping Pull-Ups
5 Burpees
20 Box Jumps Overs (20'/24')

Mittwoch, 19.02.2025

Crossfit

Pre-Work
EMOMx6
For Load:
3 Push Jerks, from the ground.

AMRAP 15:
3-6-9-12.. etc.
Pull-ups
Bar-facing burpees
Push jerks (38/52 kg)

Hyrox

8 min. Work / 2 min. Rest 2 Rounds / RPE 8

Partner 1: 12 alt. Single Leg V-Ups + 12 Hollow Jack
Partner 2: Max Reps Weighted Box Step Ups (2x12/2x16kg)
AMRAP
15/Leg Sandbag Split Squats (10/20kg)
10 Push-Ups
5 Superman Rows

Donnerstag, 20.02.2025

Crossfit

7-6-5-4-3-2-1 reps for time of:
Bar muscle-ups
– Row 150 m after each round.

Post-workout
3 sets:
:30 Hollow Hold
:10 Rest
:30 Flutter Kicks
:10 Rest

Cardio

AMRAPx30
50 cal. Bike
25 American KB-Swings (16/24kg)
25 Mountain Climbers
25 Goblet Squats (16/24kg)
50 cal. Row
25 Burpees Over Rower
25 Jumping Lunges
25 Crunches on Rower

Finisher:
EMOMx5
2 KB-Turkish Get-Ups

Freitag, 21.02.2025

Crossfit

Every 2:00 for 10 rounds for load:
10 box jumps (51/61 cm)
3 hang squat cleans
– Step down from the box.

Hyrox

40 sec Work, for max Reps. / 20 sec. Rest 4 Rounds / RPE 8

Sandbag Reverse Lunges (10/20kg)
Row Sprint / RPE 10
Plank-Hold
Sled Push (75kg)
Push-Ups
Ski Sprint / RPE 10
DB- Hang Clean and Press (2x10/2x15kg)
Hollow Body Flutter Kicks
KB-Swings (16/24kg)
Extreme Mountain Climbers

Samstag, 22.02.2025

Crossfit

For time with a partner:
300-cal bike
– One partner works at a time.
– Non-working partner must bear hug a sandbag (30/45kg)

Post-workout
Accumulate:
100 banded pull-aparts

Cardio

AMRAPx10
10 cal. Bike
10 Toes to Bar / Knee Over Hip
10 Bicycle Crunches

Rest 2 min.

AMRAPx10
10 cal. Row
1 min. Farmers Hold (2x16/2x24kg)
10 KB-Deadlifts (2x16/2x24kg)

Rest 2 min.

AMRAPx10
10 cal. Ski
10 Box Jump Overs (20'/24')
10 Burpees

Sonntag, 23.02.2025

Crossfit

Pre-workout
EMOM 5:
3-5 sumo deadlift high pulls

3 rounds for time:
400-m run/row
21 sumo deadlift high pulls (29/43 kg)

Long Distance

On a 60 min. Clock
With a Partner

Buy in: 2500m. Bike (YGIG)
20 Rounds:
1 Wall-Walk
5 Push-Ups
9 Air Squats
Switch Partner After a Full Round.

Buy in: 1000m. Ski (YGIG)
20 Rounds:
2 Devil Presses (15/22,5kg)
5 Butterfly Sit-Ups
9 Jumping Lunges
-Switch Partner After a Full Round.

AMRAP in remaining time:
400m. Run (Together)
40 alt. DB-Snatches (15/22,5kg)
40 Down & Ups
400m. Run
40 DB-Thrusters (15/22,5kg)
4 Lanes Sled Push (75kg)

Hyrox Performance

Sled Work:
Back Squats

Station Work:
8 min Intervalls (Overreaching)

WOD:
Compromised Running

Programming KW07 2025

Programming KW09 2025

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