Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 23.02.2026
CrossFit
For time:
60/75-cal row
21 back squats (56/84 kg)
60/75-cal row
15 back squats
60/75-cal row
9 back squats
Post-workout accessory
Accumulate:
75 GHD hip extensions
Hybrid
E2MOMx5
3-5 Wall-Walks
AMRAPx7
20 Double Unders / Single Unders
15 Wall-Balls (6/9kg)
10 Burpees to target / Burpee pull-up
Rest 2 min.
AMRAPx7
20 cal. Bike
15 Box Jump Overs (20'/24')
10 Burpee Deadlifts (2x10/2x15kg)
Dienstag, 24.02.2026
Crossfit
3 rounds for time:
100 double-unders
25 burpees to a target
15 knees-to-elbows
– Perform burpees to your knees-to-elbows bar.
Post-workout accessory
Accumulate:
10 Turkish get-ups/arm
– Use a single dumbbell or kettlebell.
Hybrid
E2MOMx5
8 Bent Over Rows+5 Weighted Push-Ups @RPE 7-8
AMRAPx18
20 cal. Ski
15 KB-Swings (16/24kg)
10 Goblet Squats
20 cal. Row
15 DB-Walking Lunges (2x10/2x15kg)
10 DB-Devil presses (2x10/2x15kg)
Mittwoch, 25.02.2026
Crossfit
Heavy-Day
Every 2:00 for 10 rounds:
1 clean and jerk
Post-Workout
EMOMx6
Min1: 12/15 cal. Bike
Min2: 12-15 Box Jump Overs (20'/24')
Hybrid
On a 12 min. Clock
4 Sets:
5 Back Squats, directly into 5 Box Jumps @RPE7
AMRAPx7
2 Lanes Sandbag Carry (30/40kg)
5 Sandbag Squats
7 cal. Bike
Rest 2 min.
AMRAPx7
2 Lanes Burpee Broad Jumps
5 Jumping Pull-Ups / Pull-Ups
7 cal. Ski
Donnerstag, 26.02.2026
Crossfit
Every 4:00 for 6 rounds:
400-m run / row / 1200m. Bike
2 rope climbs / legless rope climbs
– Rest in the remaining time.
Post-workout accessory
Accumulate:
1:30 side plank, right
1:30 side plank, left
– Switch sides as needed until the total time is accumulated.
Hybrid
E2MOMx5
8 Deadlifts @RPE 7
AMRAPx16
100m. Farmers Carry (2x16/2x24kg)
20 KB-Deadlifts
10 cal. Row
100m. OH-Carry (10/15kg)
20 Plate Ground to OH
10 cal. Ski
Freitag, 27.02.2025
Crossfit
Pre-workout strength
EMOM 8:
2 deadlifts
– Build to a heavy set of 2 reps.
For time:
45 deadlifts (70/102 kg)
45 handstand push-ups
Hybrid
On a 12 min. Clock
5x6 Front Squats @RPE 7
EMOMx15
:45 On / :15 Off
Min1: Sled Push (75kg)
Min2: cal. Bike
Min3: Goblet Lunges (16/24kg)
Min4: cal. Ski
Min5: Burpee Box Jump Overs (20'/24')
Weightlifting
Samstag, 28.02.2026
Crossfit
For time:
Teams of 2 YGIG
1000m. Row
50-40-30-20-10
Burpees over DB
DB-Snatches (15/22,5kg)
Toes to bar
1000m. Row
TC: 32min.
Hybrid
E2MOMx5
5 Sandbag to Shoulder+4 Sandbag Lunges (AHAP!)
AMRAPx16
200m. Run / Row
20 DB-Hang Cleans (2x10/2x15kg)
10 DB-Push Press
200m. Run / Row
20 Box Jump Overs (20'/24')
10 Burpees
CrossFit Open 26.1
15:00-18:00 Crossfit Nordlicht Neustadt
Sonntag, 01.03.2026
Crossfit
For time:
5,000-m air bike
30 KB hang cleans (16/24 kg)
200-m KB farmers carry (16/24 kg)
3,000-m air bike
20 KB hang cleans
100-m KB farmers carry
1,000-m air bike
10 KB hang cleans
50-m KB farmers carry
500-m air bike
– Use two kettlebells.
Long Distance
AMRAPx60
With a partner
10 Rounds:
1 Lane Sled Push (50kg)
10 Jumping Lunges
-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. Row
5 Pull-Ups/C2B/Muscle Ups
-Switch partner after a full round.
10 Rounds:
8/10 cal. Bike
5 Burpee Box Jumps (20'/24')
-Switch partner after a full round.
Montag, 23.02.2026
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.
Hyrox
AMRAPx10
2 Lanes Walking Lunges (10/20kg)
10 Weighted Box Step-Ups (20'/24')(10/20kg)
15 Sandbag Squats (10/20kg)
Rest 2min.
AMRAPx10
400m. Run
2 Lanes Sled Push (50kg)
15 Wall-Balls (6/9kg)
Rest 2 min.
AMRAPx10
400m. Ski
100m. Farmers Carry (2x16/2x24kg)
15 KB-Deadlifts
Dienstag, 24.02.2026
Crossfit
On a 15:00 clock:
Find a heavy single floor press
floor 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.
EMOMx16
:45 On / :15 Off
Min2: Max cal. Standing Bike
Min3: American KB-Swings (16/24kg)
Min4: Max cal. Row
Min5: Burpee Box Jump Overs (20'/24')
Mittwoch, 25.02.2026
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.
Hyrox
AMRAPx32
1000m. Row
400m. Run
50 Wall-Balls (6/9kg)
25 Tuck-Ups
1000m. Ski
400m. Run
50 Walking Lunges (10/20kg)
25 Burpee Broad Jumps
Donnerstag, 26.02.2026
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
20 Plate Ground to OH (10/15kg)
15 cal. Bike
10 Burpees to plate
Rest 2 min.
AMRAPx8
20 Double DB-Snatches (2x10/2x15kg)
15 cal. Row
10 Burpees over rower
Freitag, 27.02.2025
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.
Hyrox
AMRAPx10
Teams of 2
P1: 400m. Run
P1: Max m. Ski
-Score is meter on Ski
Rest 2 min.
AMRAPx10
Teams of 2
5/7 cal. Bike
5 Box Jumps (20'/24')
5 Burpee Broad Jumps
-Switch partner after a full round.
AMRAPx10
Teams of 2
5/7 cal. Row
5 Sandbag Squats (20/30kg)
5 Sandbag Lunges / Leg
-Swicth partner after a full round.
Samstag, 28.02.2026
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
4x3 Back Squats, Directly into 3 Box Jumps @RPE 8
AMRAPx18
200m. Sandbag Carry (30/45kg)
15 DB-Goblet Squats (15/22,5kg)
25 cal. Ski
200m. Farmers Carry (2x16/2x24kg)
15 KB-Deadlifts
25 cal. Bike
Sonntag, 01.03.2026
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
AMRAPx60
Teams of 2 YGIG
800m. Sandbag Carry (30/45kg)
25 Sandbag To Shoulder
20 Rounds:
5/7 cal. Ski
5 Burpee Box Jumps (20'/24')
-Switch partner after a full round.
800m. Run
25 DB-Devil Presses (2x10/2x15kg)
20 Rounds:
5/7 cal. Bike
5 Toes over Hips / Toes to bar
-Switch partner after a full round.
Hyrox Performance
Compromised Running
AMRAP x 25
1k row
100m sandbag lunges @comp. weight
200m Farmers Carry @comp. weight
1,600m run
WOD
Teams of 2
AMRAP 20
20cal. Ski
100 WB
20cal. Ski
80m BBJ