Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Sonntag, 09.03.2025
Crossfit
For time:
200-m run
40 sit-ups
32/40-cal row, bike, or ski
400-m run
30 sit-ups
24/30-cal row, bike, or ski
800-m run
20 sit-ups
16/20-cal row, bike, or ski
Post-workout
Accumulate:
50 barbell good mornings
Long Distance
On a 60 min. 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:
800m. Run
80 DB-Clean & Jerk (15/22,5kg)
80 Flutter Kicks
80 cal. Bike
10 Wall-Walks
800m. Run
80 Renegade Rows (15/22,5kg)
80 Heel Touches
80 cal. Ski
10 Muscle Ups (Or Scaling Option)
Montag, 10.03.2025
CrossFit
On a 16:00 clock:
0:00-10:00:
Min 1: bike
Min 2: rest
10:00-16:00:
Build to a heavy 3-rep shoulder-to-overhead
Post-workout
On a 5:00 clock:
Accumulate as much time as possible in an L-sit.
Cardio
AMRAPx34
30 Wall-Balls (6/9kg)
30 Shoulder Taps
30 Butterfly Sit-Ups (6/9kg)
3 Lanes Burpee Broad Jumps
1000m. Row
30 alt. Lunges (16/24kg)
30 alt. Single Leg V-Ups
30 KB-Deadlifts (2x16/2x24kg)
3 Lanes Farmers Carry
1000m. Ski
Dienstag, 11.03.2025
Crossfit
Pre-workout
3 sets:
5 front squats
– Build to workout load or slightly heavier.
AMRAP 12:
5 chest-to-bar pull-ups
25 double-unders
5 front squats (56/84 kg)
25 double-unders
Cardio
AMRAPx35
Teams of 2 YGIG
60 Double Unders/Single Unders
60 cal. Bike
60 Push-Ups
60 Box Jumps (20'/24')
10 Muscle Ups/Scaling Option
60 Double Unders/Single Unders
60 cal. Ski
60 Air Squats
60 Burpees Over Partner
Mittwoch, 12.03.2025
Crossfit
3 rounds for time:
30 Russian KB swings (16/24 kg)
15 handstand push-ups
Post-workout
Accumulate:
10 KB Turkish get-ups/arm
Cardio
EMOMx40
Min1: 3-5 Wall-Walks
Min2: 45 sec. Max cal. Ski
Min3: 7-10 alt. DB-Devil Presses (15/22,5kg)
Min4: 45 sec. Max cal. Row
Min5: Rest
Donnerstag, 13.03.2025
Crossfit
Pre-workout
Low-ring muscle-up technique work
AMRAP 15:
3 wall-ball shots (6/9 kg) (2.7/3 m)
3 ring muscle-ups
– Continue to add 3 reps to the wall-ball shots until time expires.
Cardio
AMRAPx15
2-4-6-8-..
Medball Clusters (6/9kg)
High Plank Knee Tucks
Down & Ups
cal. Row
Rest 3 min.
AMRAPx15
2-4-6-8-..
Box Jumps Overs (20'/24')
Triceps Dips on Box
Slam Balls
cal. Bike
Freitag, 14.03.2025
Crossfit
Every 3:00 for 7 rounds:
200-m run
12 DB box step-overs (10/15 kg) (51/61 cm)
– Use two dumbbells.
Post-workout
Accumulate:
25 strict pull-ups
– Advanced athletes add load.
Cardio
AMRAPx32
30 Hang Power Cleans (30/40kg)
30 Hollow Rocks
30 cal. Bike
30 Front Squats (30/40kg)
30 Lateral Jumps Over Bar
30 cal. Ski
30 alt. Reverse Lunges (30/40kg)
30 Tuck-Ups
30 Burpees
Weightlifting
Skill: Squat Snatch
Workout:
EMOMx10 - 3 Snatches
EMOMx10 - 1 Hang Squat Snatch + Squat Snatch + OHS
Samstag, 15.03.2025
Crossfit
AMRAPx32
Teams of 2 YGIG
2000m. Row
40 DB-Thrusters (2x15/2x22,5kg)
20 Chest To Bar Pull-Ups
200 Double Unders
2000m. Ski
40 Burpees Over DB
20 Ring/Bar-Muscle Ups
200 Double Unders
Cardio
AMRAPx10
200m. Run
20 Walking Lunges
20 DB Clean & Jerk (15/22,5kg)
Rest 2 min.
AMRAPx10
200m. Row
20 Jumping Air Squats
20 KB-Deadlifts (2x16/2x24kg)
Rest 2 min.
AMRAPx10
500m. Standing Bike
20 Renegade Rows (15/22,5kg)
20 Russian twist. w. DB
OPEN 25.3
Sonntag, 16.03.2025
Crossfit
4 rounds for time with a partner:
30 toes-to-bars
400-m run
– Share the toes-to-bars and run together.
Post-workout
On a 10:00 clock:
3 sets of max-distance handstand walk
OR
EMOM 10:
10-20 alternating shoulder taps in a handstand hold or plank hold
Long Distance
On a 60 min. Clock
Teams of 2 YGIG
Buy in:
2 Rounds of:
2000m. Ski
20 Sync. Burpees
2000m. Row
20 Sync. Lunges
AMRAP in remaining time:
100 Partner Wall-Balls (6/9kg)
90 cal. Bike
80 Butterfly Sit-Ups (6/9kg)
70 Plate Ground to OH (10/15kg)
600m. Run
50 Mountain Climbers
40 Plate Thrusters (10/15kg)
30 Plate Squat Jumps
200m. Plate OH-Carry
Sonntag, 09.03.2025
Crossfit
On a 10:00 clock:
50 wall-ball shots (6/9 kg) (2.7/3 m)
50/60-cal air bike
Max single-DB box step-ups (51/51 cm) (15/22.5 kg)
Post-workout
Accumulate:
10 DB Turkish get-ups/arm
Long Distance
AMRAPx60
2000m. Row
40 alt. Lunges
40 Butterfly Sit-Ups
40 Hand Release Push-Ups
2000m. Ski
40 alt. DB-Snatches (15/22,5kg)
40 V-Ups
40 DB-Thrusters (15/22,5kg)
3000m. Bike
40 Box Jumps (20'/24')
40 T2B/Knee over hip
40 Air Squats
Hyrox Performance
Strength Work:
2 min. ON / 1 min. OFF
WOD:
AMRAP with Zone 3 effort.
Montag, 10.03.2025
CrossFit
For time:
21-18-15-12-9-6-3
Deadlifts (38/52 kg)
– Complete 2 wall walks after each set.
4 sets for load:
1:00 kettlebell front-rack hold
15 sumo stance good mornings
Hyrox
6 min. Work / 1 min. Rest / 5 Rounds.
- Every time you rest, complete 100m Skierg then repeat
Max. DB-Push Press (2x10/2x15kg) - Every time you rest, complete 6 burpee broad jumps then repeat
Max. Wall-Balls (6/9kg) - Every time you rest, complete 10 Bodyweight lunges then repeat
Max m. Underhand Sled Push (75kg) - Every time you rest, complete 10 jump squats then repeat
Max. alt. Gorilla Rows (2x16/2x24kg) - Every time you rest, complete 10 Box Jumps (20'/24')
Max m. Farmers Carry (2x20/2x32kg)
Dienstag, 11.03.2025
Crossfit
Skill: Rope Climbs
AMRAP 15:
10 cal. Ski
8 box jumps (51/61 cm)
1 rope climb (4.6/4.6 m)
Post-workout
3 sets:
:30 V-ups
1:00 rest
Cardio
AMRAPx15
2-4-6-8-..
Air Squats
T2B/Knee Over Hip
cal. Bike
Box Jump Over (20'/24')
-After each round perform 1 Wall-Walk
Rest 3 min.
AMRAPx15
2-4-6-8-..
Hand Release Push-Ups
KB-Deadlifts (2x16/2x24kg)
cal. Ski
American KB-Swings (16/24kg)
-After each round perform 2 Burpees over KB
Mittwoch, 12.03.2025
Crossfit
For load:
EMOM 12:
3 power cleans
2 hang power cleans
1 push jerk
– Build in load.
Post-workout
EMOMx8
Min1: 45 sec. Bike
Min2: 6 Front Squats (30/40kg)
Hyrox
20 min. Work / 2 min. Rest / 2 Rounds.
- Compromised Running - Add 10 reps to the lunges and 100m run each round
20 alt. Sandbag Reverse Lunges (10/20kg)
200m. Run - Partner 1: Ski, Partner 2: Row until partner finishes. Both: Snatches at each transition
400m. Ski
Max M. Row
10 alt. DB-Snatches (15/22,5kg)
Donnerstag, 13.03.2025
Crossfit
AMRAP 20:
30 burpees
20 alternating DB snatches (15/22.5 kg)
100-m double-DB farmers carry (15/22.5 kg)
Cardio
AMRAPx35
Teams of 2 YGIG
3000m. Bike
10 Lanes Sled Push (50kg)
40 Crossed Mountain Climbers
40 Plate Ground to OH (10/15kg)
200m. Plate OH-Carry
1000m. Row
10 Lanes OH-Walking Lunges (10/15kg)
40 Burpee Pull-Ups
40 Tuck-Ups
Freitag, 14.03.2025
Crossfit
Open 19.4
For Total Time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes
Hyrox
Rep/Interval Scheme: 90s Work/ 30s Rest, 20 Rounds (2 complete circuits) / RPE 8
- 20x High Plank alt. Knee Tucks
Max Push Ups in remaining time - Shuttle Runs
- Sled Pull (50kg)
- 8 cal. Bike, :15 Rest. Repeat / RPE 10
- Max KB-Deadlifts (2x16/2x24kg)
- Burpee Broad Jumps
- 8 cal. Row, :15 Rest. Repeat / RPE 10
- Weighted Box Step-Ups (15/22,5kg)
- 8 cal. Ski, :15 Rest Repeat / RPE 10
- Wall-Balls (6/9kg)
Samstag, 15.03.2025
Crossfit
On a 35min. Clock
Teams of 2 YGIG
Buy in:
100 cal. Bike
100 cal. Ski
AMRAP in remaining time:
8 Deadlifts (40/50kg)
6 Hang Power Cleans
4 Front Squats
2 Burpees
-Switch Partner After a Full Round.
Cardio
AMRAPx34
2 Rounds:
200m. Farmers Carry (2x16/2x24kg)
20 KB-Deadlifts
20 Goblet Squats
2 Rounds:
200m. Ski
20 Push-Ups
20 Down & Ups
2 Rounds:
200m. Run
20 alt. DB-Snatches (15/22,5kg)
20 Butterfly Sit-Ups
Sonntag, 16.03.2025
Crossfit
For time:
200-m run
40 sit-ups
32/40-cal row, bike, or ski
400-m run
30 sit-ups
24/30-cal row, bike, or ski
800-m run
20 sit-ups
16/20-cal row, bike, or ski
Post-workout
Accumulate:
50 barbell good mornings
Long Distance
On a 60 min. Clock
Teams of 2 YGIG
Buy in:
800m. Box Carry
80 alt. Lunges
80 Burpee Box Jump Overs (20'/24')
800m. Box Carry
AMRAP in remaining time:
80 Wall-Balls (6/9kg)
80 Pull-ups
80 cal. Bike
80 alt. Weighted Box Step Ups (6/9kg)
800m. Medball-Run (Together)
80 Weighted Sit-Ups (6/9kg)
80 Hollow Rocks
80 cal. Ski
Hyrox Performance
Strength Work
1min ON / 1min OFF
WOD:
40min Simulation