Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 26.02.2024
CrossFit
4 x 2-minute rounds for reps of:
12-cal row
24 double-unders
Max-reps wall-ball shots (6/9 kg) (2.7/3 m)
– Rest 2 minutes between rounds.
Post-Workout
EMOM5:
8-12 Toes-to-Bar
Dienstag, 27.02.2024
CrossFit
3 rounds for time:
4 rope climbs
12 weighted sit-ups
16 single-leg squats
Post-workout
Accumulate:
50 GHD hip extensions
Cardio
EMOMx10 (40 sec. ON / 20 sec. OFF)
Max. cal. Row
Max. Burpees over the Rower
-Rest 2 min-
EMOMx10 (40 sec. ON / 20 sec. OFF)
Max. Pull-Ups
Max. Alt. DB Hang Clean and Jerk (15/22,5 kg)
-Rest 2 min-
EMOMx10 (40 sec. ON / 20 sec. OFF)
Max. Plate Overhead Lunges (10/15 kg)
Max. Russian Kettlebell Swings (16/24 kg)
Technik-Class
Skill: Handstand Push-Ups
WOD:
EMOMx9
10-16 Gorilla Rows
5-8 Handstand Push-Ups
Max. Air Squats
Mittwoch, 28.02.2024
CrossFit
Heavy-Day
Every 2 minutes for 10 rounds:
1 clean and jerk
Post-Workout
AMRAP5:
1 Wall Walk
10 Air Squats
Donnerstag, 29.02.2024
CrossFit
Complete as many reps as possible in 12 minutes of:
5 shuttle runs
10 double-DB push jerks (15/22.5 kg)
20 box step-ups (20’/24’)
Post-workout
4 sets:
:20 plank hold
:10 rest
:20 flutter kicks
:10 rest
Cardio
Team of 2 / YGIG / AMRAP35
20 Front Squats (30/40 kg)
40 Crossed Mountain Climbers (each)
20 Deadlifts (30/40 kg)
40 Double Unders / 80 SU (each)
20 Box Jumps (20’/24’)
400m Run together (Ski/Bike)
Functional Bodybuilding
4 Supersets: 10 Back Squats + max. Push-Ups (each 3 min)
4 Supersets: 10 Hard Ring Rows + max. KB Swings (each 3 min)
5 Sets: max. Bar L-Sit Hold (Rest 1 min between Sets)
Freitag, 01.03.2024
CrossFit
Pre-workout
EMOM 8:
2 front squats
– Build to a heavy set of 2 reps.
With a partner, complete as many rounds as possible in 18 minutes of:
20 thrusters (43/61 kg)
400-m run
– Run together; split thrusters as needed.
Kids-Class
Skill/Strength
-Backsquat
-Overhead Squat
-Frontsquat
WOD:
3 Rounds
50 Single Unders
20 Overhead Squats
500m Row
20 Butterfly Situps
Weightlifting Beginner
Skill Barbell Cycling (Snatch)
Skill Transfer Hang Power Snatch - EMOMx10 – 5 @moderate load
Workout
E2MOMx4 (1min pause in between)
2 Wall Walks
5 Push Ups
10 Air Squats
Max Reps Hang Power Snatches
Weightlifting Fortgeschrittene
Heavy Friday
Snatch – EMOMx15 - 1 Snatch (max 2 misses, start at 70%)
C&J – E1.5MOMx15 - 1 C&J (max 2 misses, start at 70%)
Weightlifting Hausaufgaben
10min (!) Foam Rolling – Achilles, Calves, Glutes, Lats,
5min consecutive Deep Squat Hold – Use upright or wall if necessary
Snatch /w pause in Catch for 3sec – 5x2 @70-80%
C&J /w pause in Catch of Jerk for 3sec – 5x 1+2@70-80%
Rebound Jerks /w pause in Catch of Jerk for 3sec – 4x3 @60-70%
Flat Shoe Pause Squat – 3x3 AHAP
3x 1:00min Sorenson Hold (may use GHD Handles for support)
Samstag, 02.03.2024
Team-Wod
Team of 2 / YGIG
60 Rounds for Time / TC: 30 min
1 Power Clean (30/45 kg)
2 Front Squats
3 Shoulder to Overhead
4 lat.Burpees over the Bar
-Switch partner after a full round
-If you finish before TC, go for max. Power Cleans
Sonntag, 03.03.2024
CrossFit
3 rounds for time:
90 double-unders
30 KB swings (16/24 kg)
Post-workout
For time:
200-m single-arm KB overhead walk
– Use the same KB you used in the workout.
– Switch arms as needed.
Cardio
Ladder 1, 2, 3, 4,...etc.
AMRAP20
Box Jumps (20’/24’)
Push-Up to Shoulder Tap (1PU+2ST)
Tuck-Ups
-Rest 3 min-
AMRAP20
Pull-Ups
Wall Balls (6/9 kg)
DB Snatches (15/22,5 kg)
.
CrossFit Open
WOD 24.1
Montag, 26.02.2024
Cardio
AMRAPx32
30 cal. Row/Ski
10 Push-Ups
15 Medball Sit-Ups (6/9kg)
20 KB-Swings (16/24kg)
30 cal. Ski/Row
20 alt. Box Step-Ups (20'/24')
15 Tuck-Ups
10 Medball Thrusters (6/9kg)
CrossFit
EMOM 12:
Odd min | 3 bar muscle-ups
Even min | max shuttle runs
– 1 shuttle = 25 ft down + 25 ft back
Post-Work:
3 Rounds:
:30 sec Flutter Kicks
:10 sec. Rest
:30 sec. Plank Hold
Rest 30 sec. between sets.
Dienstag, 27.02.2024
Hyrox
„Wyck-ish“
For time: TC 37 min
200m. Run/Row
20 Burpees
400m. Run/Row
40 Wall-Balls (6/9kg)
600m. Run/Row
60 Sandbag Lunges (10/20kg)
800m. Run/Row
60 Sandbag Lunges (10/20kg)
600m. Run/Row
40 Wall-Balls (6/9kg)
400m. Run/Row
20 Burpees
200m. Run/Row
CrossFit
3 x 2:00 rounds:
12 front squats (47/70 kg)
Max burpee box jump-overs
Rest 2:00
– Step down from the box.
Post-Work:
2 sets:
10m. Handstand-Walk
10 Strict Pull-Ups
Rest 1 min. between sets.
Mittwoch, 28.02.2024
Long Distance Weekday
On a 40min. Clock
With a partner
16 Rounds:
5 Burpees to target
10 alt. DB-Snatches (15/22,5kg)
*Switch partner after a full round.
8 Rounds:
100 Single Unders
8 Goblet Squats (15/22,5kg)
*Switch partner after a full round
AMRAP in remaining time YGIG:
40 cal. Bike
30 Jumping Air Squats
10 Wall-Walks
30 Jumping Lunges
40 cal. Ski
CrossFit
Pre-workout:
8 rounds:
:20 double-under, triple-under, or crossover work
:10 rest
AMRAP 8:
40 double-unders
10 push presses (29/43 kg)
Donnerstag, 29.02.2024
Cardio
EMOMx30
Min1: 45 sec. Max. Push Press with empty bar
Min2: 45 sec. Sandbag Hold (bearhug)(30/45kg)
Min3: 45sec. Max Bent over Row with empty bar
Min4: Max cal. Bike/Ski
Min5: Rest
CrossFit
„Heavy-Day“
6 sets for load:
3 deadlifts
– Use the same load across all sets
Post-wod:
EMOMx10
Min1: 45sec. KB-Hold (2x24/2x32kg)
Min2: 45sec. Max cal. Row
Weightlifting
E2MOMx4 - 2+2 (60-70%)
Snatch Push Press + Snatch Balance
Tempo (Power) Snatches
20min üben üben üben
Accessories:
5x5 Straight Leg Box Jumps
3x10 Hanging Leg Raises
Freitag, 01.03.2024
Hyrox
AMRAPx33
1000m. Row
400m. Run
2 Lanes empty sled pull (AFAP)
8 Lanes Farmers Carry (2x24/2x32kg)
1000m. Ski
400m. Run
2 Lanes Burpee Broad Jumps
20 Medball Squats (6/9kg)
CrossFit
5 rounds for time:
25 KB swings (16/24 kg)
10 chest-to-bar pull-ups
Post-workout:
Accumulate:
10 Turkish get-ups/arm
– Use a single DB or KB.
Samstag, 02.03.2024
Cardio
On a 32min. Clock
Buy in: 1000m. Row/Ski
20 Burpees to Plate
5 Rounds:
200m. Run
10 alt. DB-Ground to OH(15/22,5kg)
AMRAP in remaining time:
10 alt. Renegade Rows (15/22,5kg)
20 Goblet Squats (15/22,5kg)
200m. OH-Carry with plate (10/15kg)
20 Butterfly Sit-Ups
1 min. Plank Hold
Crossfit
AMRAP 20 with a partner:
100-m farmers carry (35/53 lb)
200-m run
30 KB goblet squats (16/24 kg)
– Partners complete each run together and split goblet squats and farmers carries as desired.
Kids-Class
Skill/Strength
-DB Snatch
-Goblet Squat
-Man Maker
WOD:
EMOM12
Butterfly Situps
Dips
Single Unders
DB Snatch
Ski/Row
Teens-Class
Skill: Benchpress
Strength
4x 10 Backsquats
4x30s Deadhang
4 Lanes Walking Lunges
Sonntag, 03.03.2024
Long Distance
On a 60min. Clock
With a partner
20 Rounds:
3 Pull-Ups/Jumping Pull-Ups
4 alt. Hang-DB-Clean and Jerk(15/22,5kg)
3 T2B/Knee Raises
4 Box Jumps (20'/24')
*Switch Partner after a full round
AMRAP in remaining time YGIG:
50 Burpee Box-Jump-Over (20'/24')
60 Mountain Climbers
50 Hand Release Push-ups
60 DB-Thrusters (15/22,5kg)
100 cal. Bike
CrossFit
10 rounds for time:
10 hand-release push-ups
5 single-arm KB push jerks, right (16/24 kg)
5 single-arm KB push jerks, left
10 KB sumo deadlift high pulls (16/24 kg)
Post workout:
3 sets:
15 banded bent over rows
15 banded pull-aparts