Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 16.02.2026
CrossFit
Pre-workout strength
Every 2:00 for 4 rounds:
1 power snatch + 2 overhead squats
Every 5:00 for 25:00:
400-m run / row
15 overhead squats (29/43 kg)
– Rest the remainder of the 5:00.
Hybrid
On a 12 min. Clock
5x3 Back Squats @RPE 8-9
EMOMx8
:40 On / :20 Off
Min1: Sandbag Carry (30/45kg)
Min2: Burpee Broad Jumps
Rest 2 min.
AMRAPx8
250m. Row
16 DB-Snatches (15/22,5kg)
250m. Ski
6 Sandbag Squats (30/45kg)
Dienstag, 17.02.2026
Crossfit
On a 15:00 clock:
Find a heavy single bench press
Bench press
3-3-3-3-3-3-3-3
– Lift 50-60% of heavy single loading.
Post-workout skill
Every 2:00 for 4 rounds:
5 med-ball push presses for max height
10 sumo deadlift high pulls from the high hang
then…
Accumulate:
100 light band tricep push downs
Hybrid
E2MOMx5
5 Deadlifts @RPE 8
-Use the same load across all sets.
EMOMx20
:40 On / :20 Off
Min1: Sled Push (75kg)
Min2: Max cal. Bike
Min3: KB-Gorilla Rows (16/24kg)
Min4: Max cal. Row
Min5: Wall-Balls (6/9kg)
Mittwoch, 18.02.2026
Crossfit
AMRAP 20:
8 toes-to-bars
10 single-DB hang clean and jerks (15/22.5 kg)
12/14-cal row
– Perform 5 clean and jerks with one arm, and then switch.
Hybrid
E2MOMx5
5 Tempo Bent over Row 31x1 @RPE 8
AMRAPx8
10 cal. Ski
10 alt. DB-Snatches (15/22,5kg)
10 V-Ups
Rest 2 min.
AMRAPx8
10 cal. Row
10 Handrelease Push-Ups
10 DB-Renegade Rows (15/22,kg)
Donnerstag, 19.02.2026
Crossfit
Pre-workout practice
2-3 attempts:
2 strict pull-ups + 2 kipping pull-ups + 1 chest to bar pull-up
For time:
2-4-6-8-10
Pull-Ups / Bar muscle-ups
60-50-40-30-20
Single Unders / Double-unders
Post-workout test
1 set:
Max unbroken supinated grip chin over bar hold
then…
50 hollow rocks
Hybrid
E2MOMx5
3 Strict Press + 5 Push Press @RPE 9
AMRAPx8
2 Wall-Walks
15 cal. Ski
20 American KB-Swings (16/24kg)
Rest 2 min.
AMRAPx8
10 Burpee Box Jump Overs (20'/24')
15 cal. Bike
20 Jumping Air Squats
Freitag, 20.02.2025
Crossfit
2 rounds for time with a partner:
50/60-cal bike
Double-DB walking lunges (45.7 m) (15/22.5 kg)
20 wall walks
– Split work as needed; 1 partner works at a time.
Post-workout skill
AMRAP 5 with a partner:
Pike handstand toe touches
– Share work as needed, 1 partner works at a time.
Straight into…
For time with a partner:
400-m farmers carry
– Partition work equally.
Hybrid
E2MOMx5
16 alt. Front Rack Lunges @RPE 7-8
AMRAPx7
5 Burpee to target / Burpee Pull-Ups
10 Air Squats
15 cal. Row
Rest 2 min.
AMRAPx7
5 Man Makers (2x10/2x15kg)
10 Butterfly Sit-Ups
15 cal. Ski
Weightlifting
Skill: Snatch from Power Position
Workout: E1.5MOMx7 - 2@moderately heavy
Strength: E2MOMx4 Push Press - 4 moderately heavy
Samstag, 21.02.2026
Crossfit
For time with a partner:
3,000-m Bike
50 Curtis-P complexes (25/34 kg)
800/1,000-m row
– One partner works at a time on the bike, complexes, and row.
– Both partners perform 4 burpees at the TOP of each minute during the Curtis-P complexes.
Hybrid
On a 12 min. Clock
6 min. Find your 1RM Strict Press
Directly into:
6 min Find your 5 RM Deadlift
AMRAPx16
20/30 cal. Ski
25 alt. DB-Snatches (15/22,5kg)
4 Lanes Burpee Broad Jumps
20/30 cal. Bike
25 alt. Goblet Hold Lunges (15/22,5kg)
4 Lanes Emptly Sled pull
Sonntag, 22.02.2026
Crossfit
Pre-workout accessory
10 attempts:
Max-distance broad jump
Or
Max-height box jump
Heavy-Day
For load:
Deadlift 1-1-1-1-1
Long Distance
On a 60 min. Clock
Teams of 2 YGIG
Buy in:
5000m. Bike
2000m. Row
2000m. Ski
AMRAP in remaining time:
100 Shoulder Taps
80 Single Leg Toes to bar
80 Double Unders / Single Unders
100 Mountain Climbers
80 Box Jump Overs (20'/24')
80 KB-Swings (16/24kg)
Montag, 16.02.2026
CrossFit
Pre-workout strength
5 sets:
1 snatch deadlift with a pause at mid-thigh
1 snatch pull
1 hang snatch
– Build to a heavy set of the complex.
For time:
100 double-unders
10 snatches (43/61 kg)
80 double-unders
8 snatches (47/70 kg)
60 double-unders
6 snatches (52/79 kg)
40 double-unders
4 snatches (56/84 kg)
20 double-unders
2 snatches (61/93 kg)
Hyrox
For time:
1000m. Row
Rest 1 min.
1000m. Ski
TC:11min.
Rest 2 min.
AMRAPx10
200m. Run / 600m. Bike
25 Wall-Balls (6/9kg)
15 OH-Lunges (6/9kg)
10 Push-Ups
Rest 2 min.
AMRAPx10
200m. Ski
25 Box Jumps (20'/24')
15 DB-Squats (2x10/2x15kg)
10 DB-Devil Presses (2x10/2x15kg)
Dienstag, 17.02.2026
Crossfit
EMOM 20:
Min. 1 | Max strict pull-ups
Min. 2 | Max strict ring dips
Min. 3 | Max AbMat sit-ups
Min. 4 | Rest
Post-workout accessory
EMOMx6
Min1: 8 KB-Single Leg Deadlifts / Leg
Min2: 10/12 cal. Row
Hybrid
Every 1:30x5
6 Strict Press @RPE 8
-Use the same load across all sets.
-From floor
AMRAPx8
20 Double Unders / Single Unders
15 Toes over Hips / Toes to bar
10 Burpees to target
2 Wall-Walks
Rest 2 min.
AMRAPx8
200m. Ski
15 DB Hang-Clean (2x10/2x15kg)
10 DB-Push Press (2x10/2x15kg)
2 DB-Devil Presses (2x10/2x15kg)
Mittwoch, 18.02.2026
Crossfit
5 sets for max reps:
On a 3:00 clock:
400/500-m row
Max double-DB box step-overs (15/22.5 kg) (51/51 cm)
– Rest 2:00 between sets.
Post-workout accessory
4 sets:
:30 Russian twists
:30 rest
– Use a med ball or dumbbell, if desired.
Hyrox
AMRAPx10
Max m. Walking Lunges (10/20kg)
-Every time you break perform:
10 cal. Row
10 Down & Ups
Rest 2 min.
AMRAPx10
Max Wall-Balls (6/9kg)
-Every time you break perform:
10 cal. Bike
10 Box Jumps (20'/24')
Rest 2 min.
AMRAPx10
Max KB-Hold (2x24/2x32kg)
-Every time you break perform:
10 cal. Ski
10 V-Ups
Donnerstag, 19.02.2026
Crossfit
Open 11.3
AMRAP 5:
1 squat clean (47/75 kg)
1 shoulder-to-overhead
Post-workout strength
On a 10:00 clock:
Build to a heavy clean and jerk
Hybrid
E2MOMx5
14 Front Rack Lunges @RPE 8
AMRAPx18
30 cal. Bike
20 alt. DB-Snatches (15/22,5kg)
4 Lanes Goblet Hold Walking Lunges (15/22,5kg)
30 cal. Row
20 alt. KB-Gorilla Rows (16/24kg)
4 Lanes KB-OH-Carry (16/24kg)
Freitag, 20.02.2025
Crossfit
Pre-workout strength
5 sets:
5 deadlifts
– Build in load.
For time:
15-12-9-6-3
Deadlifts (70/102 kg)
30-24-18-12-6
Bar-facing burpees
Hyrox
AMRAPx40
With a partner
2000m. Ski
2000m. Row
-Both athletes work at the same time. Switch anyhow.
6 Rounds:
5 Burpee Box Jumps (20'/24')
10 Mountain Climbers
-Switch partner after a full round.
2000m. Ski
2000m. Row
-Both athletes work at the same time. Switch anyhow.
6 Rounds:
5 Burpee Broad Jumps
10 Wall-Balls (6/9kg)
-Switch partner after a full round.
Samstag, 21.02.2026
Crossfit
3 rounds for time with a partner:
30 toes-to-bars, non-working partner holds a handstand against a wall
45 wall-ball shots (6/9 kg) (2.7/3 m), non-working partner hangs from the pull-up bar
60 overhead med-ball lunges, non-working partner holds a side-plank
– Athletes may switch as needed on each movement, but their partner must be holding before any reps can be accumulated.
Hybrid
On a 12 min. Clock
6 min. Find your 1RM Strict Press
Directly into:
6 min Find your 5 RM Deadlift
AMRAPx16
20/30 cal. Bike
25 alt. DB-Snatches (15/22,5kg)
4 Lanes Sandbag Carry (30/45kg)
20/30 cal. Ski
25 alt. Lunges (15/22,5kg)
4 Lanes Burpee Broad Jumps
Sonntag, 22.02.2026
Long Distance
AMRAPx60
With a partner
10 Rounds:
1 Lane Sled Push (50kg)
10 Jumping Air Squats
-Switch partner after a full round.
10 Rounds:
8/10 cal. Ski
5 DB-Devil Presses (2x10/2x15kg)
-Switch partner after a full round.
10 Rounds:
8/10 cal. Bike
5 Pull-Ups/C2B/Muscle Ups
-Switch partner after a full round.
10 Rounds:
8/10 cal. Row
5 Burpee Box Jumps (20'/24')
-Switch partner after a full round.
Hyrox Performance
Skill:
Burpee Broad Jumps
Technik
Regelwerk
Race Taktik
80m BBJ for time
-----------------
WOD:
1k row
100m sandbag lunges @ comp. weight
500m row
1k ski
1k run
500m ski