Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 18.03.2024
CrossFit
For time:
20-18-16-14-12-10-8-6-4-2
Deadlifts (38/52 kg)
– Complete 2 wall walks between each set.
Post Workout:
3 Sets:
10 Banded Lat Rows
Max. active Bar Hang
-1:00 Rest between Sets
Dienstag, 19.03.2024
CrossFit
For load:
EMOM 12:
3 power cleans
2 hang power cleans
1 push jerk
– Build in load across the 12 minutes.
Post-Workout:
4 rounds for distance:
1:40 on / :20 off
- Row, Bike, Ski
Cardio
Teams of 2 / YGIG
AMRAP 15
20 Bear Plank to Push-Up
20 Syn. Sit-Ups
20 alt. DB Snatches (15/22,5)
20 Cal. Row
-2 min Break
AMRAP 15
4 Wall Walks
20 American KB Swings (16/24)
20 Lat. Burpees over the KB
100 Mountain Climbers (L+R = 2 reps)
-2 min Break
On a 5 min Clock
Max. Cal. Bike
Technik-Class
Skill: Kettlebell Movements
WOD: “Burptacular”
10-8-6-4-2
Kettlebell Thruster
Burpees
Kettlebell Snatch
Burpees
Kettlebell Swings
Mittwoch, 20.03.2024
CrossFit
AMRAP 12:
50-m double-DB farmers carry (15/22.5 kg)
100-m run (Bike/Ski/Row)
10 chest-to-bar pull-ups
Post-workout:
Accumulate:
10 Turkish get-ups/arm
– Use a single DB or KB.
– Build in load as desired through all 10 reps.
Donnerstag, 21.03.2024
CrossFit
Skill: Snatch
For time:
5 squat snatches (34/52 kg)
20 hand-release push-ups
15-cal row
10 squat snatches
20 hand-release push-ups
15-cal row
15 squat snatches
20 hand-release push-ups
15-cal row
Cardio
2 Round of:
AMRAP5
10 Box Jumps (20’)
20 Feet Elevated Shoulder Taps
30 Crossed Mountain Climbers (L+R = 2reps)
-1min Break
AMRAP5
10 Pull-Ups
20 Single KB Deadlifts (16/24)
30 Double Unders / 60 Single Unders
-1 min Break
AMRAP5
10 Cal. Ski
20 Russian Twists (5/10)(L+R = 2 reps)
30 High Knees
Functional Bodybuilding
4 x 10 Double DB Squats (Heavy Load for all Sets) (Every 2 min)
4 x 8-12 Strict Chin-Ups (Every 2 min)
3 x 10-15 Ab Wheel Roll Out (Every 3 min)
5 Sets: Push-Ups (TUT:30 sec) (60-90 sec. break between sets) (slow and controlled)
Freitag, 22.03.2024
CrossFit
3 rounds for time:
60 walking lunges
40 double-unders
20 Toes-to-Bar
Post-workout:
3 sets:
10 Banded Good Mornings
10 Superman Lifts on the Floor
– Rest as needed.
Weightlifting Beginner
Clean Complex
Workout: E1.5MOMx10
Power Clean/Hang Squat Clean/Front Squat/Push Press
Weightlifting Fortgeschrittene
Tempo Clean + Push Press + Power Jerk– E2MOMX4 – 2(1+2+1)@60-70%
Snatch Lift Off + Hovering Snatch Pull to mid thigh + Hovering Snatch – E2MOMx4 – 2(1+1+1)@63-73%
Clean Lift Off /w 3sec eccentric – E1.5MOMx4 – 3@90-100%
Press in Split – E2MOMx3 – 3@AHAP
Eccentric Back Squat – Find Heavy 3 in 10min /wo belt + E2MOMx3 – 3@same weight /wo eccentric & with belt
Weightlifting Hausaufgaben
10min (!) Foam Rolling – Achilles, Calves, Glutes, Lats, …
Power Clean + Jerk Dip + Pause Jerk – 3x1+1+1@moderate that moves well. 2sec dip in the jerk.
Snatch – EMOMx10 – 1@80-90% Plan all your attempts!
Hovering Snatch Pull /w 3sec eccentric – 3x4@85-90%
Stability Press – 3x5@challenging weight /w3sec Pause @top! (An jeder Seite der Langhantel 1 Kettlebell mit grünem Gummiband befestigen, aus dem Rack arbeiten)!
Back Squat – 5x3@90-95% vom Gewicht der Freitags Class. Falls ihr die Hausaufgaben vor der Class macht, bitte das Class Back Squat Workout machen und die Hausaufgaben dann in der Class.
Samstag, 23.03.2024
Team-Wod
Girls Gone Wild / Team of 2 / YGIG / TC: 30 min
Buy-In: 1600m Run together (Bike/Ski/Row)
Karen: 150 Wallballs (6/9 kg)
Isabell: 30 Snatches (43/61 kg)
Grace: 30 Clean and Jerks (43/61 kg)
Buy-Out: 2000/1600m Row
If you finish before TC, go for max. Deadlifts (Same weight as Snatch/C+J)
Sonntag, 24.03.2024
CrossFit
HERO WOD: Ryan
5 rounds for time:
7 muscle-ups
21 burpees
Cardio
AMRAP20
400/500m Row
20 Air Squats
20 Seated Leg Raises over KB (L+R = 2 reps)
20 Russian KB Swings (16/24 kg)
-3 min Break
AMRAP20
1250/1500m Bike
20 Box-Step-Ups
20 Single Leg V-Ups
20 Push-Ups
Montag, 18.03.2024
Cardio
On a 30min. Clock
100 cal. Ski/Row
*Every 10 cal. Perform:
8 Mountain Climbers
6 DB-Push press (15/22,5kg)
4 Renegade Rows (15/22,5kg)
AMRAP in remaining time:
20 Squat Jumps to Plate
20 Russian Twist (15/22,5kg)
20 Hand release push-Ups
200m. Run
CrossFit
Pre-workout:
On a 10:00 clock:
Build to a heavy 3-rep push press
5 rounds for time:
50 double-unders
10 thrusters (43/61 kg)
Dienstag, 19.03.2024
Hyrox
Skill: Wall-Ball
EMOMx5
5 Medball Deadlifts (6/9kg)
5 Medball Thrusters
5 Wall-Balls
Rest 2 min.
AMRAPx20
400m. Run/Row
10 Burpee Broad Jumps
400m. Run/Row
10 alt. Lunges (20/30kg)
400m. Run/Row
10 KB-Deadlifts (2x16/2x24kg)
CrossFit
Every 2:00 for 4 rounds:
6 box jumps (61/76 cm)
12 push-ups
Max-calorie row
– Rest 2:00 between rounds.
– Score is total calories rowed.
Mittwoch, 20.03.2024
Long Distance Weekday
AMRAPx36
Teams of 2 YGIG
2000m. Standing Bike
40 Deadlifts (30/40kg)
40 Tuck-Ups
1000m. Ski
40 Thrusters (30/40kg)
40 Burpees over partner, partner in plank-hold
CrossFit
Skill: Toes to bar
AMRAP 10:
4 handstand push-ups
8 Toes to bar
12 single-leg squats
Donnerstag, 21.03.2024
Cardio
Skill: Row
EMOMx6
MIN1: 45sec. Max m Row (All out!)
MIN2: Rest
Rest 2min.
AMRAPx20
20 Box-Jumps (20'/24')
20 Butterfly Sit-Ups
20 alt. DB-Snatches (15/22,5kg)
20 Triceps dips on box
500m. Bike
CrossFit
For load:
5-5-3-3-1-1-1
Snatch
Post-workout:
5 sets:
3 snatch pulls
– At or slightly above max snatch weight
Weightlifting
Skill:15min Hip Snatch
Skill Transfer: Hip Snatch + Hang Snatch - EMOMx10 (1+1) @50%+
Strength:Snatch PushPress – 10min for (Heavy 4) + EMOMx3 - 4@90%
TnG Clean Deadlift E2MOMx5 – 5@HEAVY
Freitag, 22.03.2024
Hyrox
Skill: Sled-Push
AMRAPx28
1 Lane Sled Push (75/125kg)
800m. Ski
3 Lanes Burpee Broad Jumps
800m. Run
3 Lanes Walking Lunges (10/20kg)
800m. Row
CrossFit
For time:
4-8-12-16-20-24
Alternating DB hang power cleans (15/22.5 kg)
2-4-6-8-10-12
Burpees over the DB
Post-workout:
On a 10:00 clock:
Handstand walk practice
Samstag, 23.03.2024
Cardio
AMRAPx12
5 Sandbag Deadlifts (30/45kg)
5 Sandbag Squats (bearhug)
5 Sandbag Over Shoulder
5 Burpees over Sandbag
500m. Ski
Rest 3 min.
AMRAPx12
5 Push-Ups
5 T2B/Knee Raises
5 Jumping air Squats
5 Butterfly Sit-Ups
1000m. Bike
Crossfit
5 rounds for time with a partner:
20 pull-ups
30 wall-ball shots (6/9 kg) (2.7/3 m)
400-m run
– Divide pull-ups and wall-ball shots evenly, and run together.
Sonntag, 24.03.2024
Long Distance
AMRAPx60
Teams of 2 YGIG
800m. Medball run (Together with 1 Medball, 6/9kg)
80 Shoulder taps
80 Partner Wall-Balls (6/9kg)
80 alt. Single leg V-ups
800m. Bike
80 DB-Devil presses (15/22,5kg)
80 Box-Step Ups (15/22,5kg)
*One partner works while the other partner hold a Wall-Ball (6/9)
If the Wall-Ball touch the ground, both need to perform 10 Synchro Burpees.
CrossFit
AMRAP 12:
10 toes-to-bars
15 Russian KB swings (24/32 kg)
200-m run
Post-workout:
8 sets:
:20 plank hold
:10 rest