Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 25.03.2024
CrossFit
JACKI // BENCHMARK
For time:
1,000-m row
50 thrusters (15/20 kg)
30 pull-ups
Post-workout
EMOM 8:
2 push presses
– Build to a heavy set of 2 reps.
Dienstag, 26.03.2024
CrossFit
Skill: Handstand Walk
For time:
15.2-m handstand walk
25 toes-to-bar
15.2-m handstand walk
50 alternating DB snatches (15/22.5 kg)
15.2-m handstand walk
25 toes-to-bar
15.2-m handstand walk
Cardio
AMRAP20
400/500m Row
20 V-Ups
40 Double Under
-Break 3 min-
AMRAP20
1250/1500m Bike
20 Box Jump Overs (20’/24’)
40 Shoulder Taps to Feet Taps
Technik-Class
Skill: Double Under
Workout:
3x AMRAP 3
21 Wallballs
15/12 Cal Row
Max Double Under
- Rest 1 Min. between AMRAPS
Mittwoch, 27.03.2024
CrossFit
HEAVY-DAY
Every 2:00 for 10 rounds:
1 snatch
Post-Workout
3 sets:
:10 V-ups
:10 hollow rocks
:10 hollow hold
– Rest :30
1:00 Plank Hold
– Rest :30
Donnerstag, 28.03.2024
CrossFit
With a partner, complete as many rounds as possible in 22:00 of:
20 burpees
4 rope climbs (4.6 m)
– One partner works at a time.
Post-workout
Accumulate:
20 weighted pull-ups
Cardio
AMRAP10
10 Toes-to-Bar
15 Goblet Squats (15/24kg)
200/250m Row
-3 min Break-
AMRAP10
10 Burpee Box-Jumps
15 Alt. Single Leg Deadlifts (Bodyweight)
600/750m Bike
-3 min Break-
AMRAP10
10 DB Snatches (15/22,5 kg)
15 Reverse Lunges
200m Run (Ski)
Functional Bodybuilding
4 Supersets: 8 Benchpress (mod. Load) + max. DB Reverse Flys (Every 3 min)
3 Supersets: 10 Goblet Squats (mod. Load) + Max. Jumping Lunges (Every 3 min)
4 Sets: 5-10 Ring Pull-Ups (Every 3 min)
Finisher: 100 Sit-Ups (TC: 5 min)
Karfreitag, 29.03.2024
Team-Wod
Team of 2 / YGIG / AMRAP 35
10 Bar-Muscle Ups (20 Chest-to-Bar / Pull-Ups)
30 Wall Balls
100m Double KB Farmers Carry (16/24 kg) (Run together, switch as needed)
20 Single DB Devils Presses (15/22,5 kg)
30 Cal. Row/Bike/Ski (switch after each round)
Weightlifting Hausaufgaben
1.
Power Clean + Jerk Dip + Pause Jerk – EMOMx3 – 1+1+w1@moderate that moves well. 2sec dip in the jerk. (2-3kg more than last week)
Snatch – EMOMx10 – 1@83-93% Plan all your attempts!
Hovering Snatch Pull /w 3sec eccentric – E1.5MOMx3 – 4@88-93%
Back Squat – 5x3@90-95% homework back squat weight.
Stability Press – E2MOMx3 - 5@challenging weight
2.
Tempo Clean + Push Press + Power Jerk – 4sets of (1+2+1)@64-74%
Snatch Lift Off + Hovering Snatch Pull to mid thigh + Hovering Snatch – 4sets of 2(1+1+1)@66-76%
Clean Lift Off /w 3sec eccentric – 3@93-103%
Press in Split – 3sets of 3@AHAP (2-3kg more than last week)
Eccentric Back Squat – Find Heavy 3 /wo belt (2-3kg more than last week) + 3sec eccentric + 3sets of 3@same weight /wo eccentric & with belt
Samstag, 30.03.2024
Team-Wod
Team of 2 / YGIG / AMRAP30
30 Burpee to Target
30 Toes-to-Bar
30 Deadlifts (30/45 kg)
30 Slam Balls
30 American KB Swings (16/24 kg)
30 Hang Power Clean (30/45 kg)
30 Goblet Squats (16/24 kg)
30 Push-Ups
30 Shoulder-to-Overhead (30/45 kg)
Ostersonntag, 31.03.2024
CrossFit
For time:
21-15-9
Squat cleans (43/61 kg)
Strict ring dips
Post-workout
On a 8:00 clock:
Build to a heavy 1-rep squat clean
Cardio
EMOM9 (0:40 on / 0:20 off)
Min1: Single DB Front Rack Lunges
Min2: Alt. High Plank Arm and Leg Raises
Min3: Row
-2 min Break-
EMOM9 (0:40 on / 0:20 off)
Min1: Russian KB Swings (16/24 kg)
Min2: Sit-Ups
Min3: Bike
-2 min Break-
EMOM9 (0:40 on / 0:20 off)
Min1: Wall Walks
Min2: Med. Ball Squat Clean (6/9 kg)
Min3: Double Unders
-2 min Break-
Finisher / 8 Rounds of:
0:20 Mountain Climbers
0:10 Break
0:20 Burpees
0:10 Rest
Montag, 25.03.2024
Cardio
On a 30 min. Clock
4 Rounds:
9 DB-Devil Presses (15/22,5kg)
15 Box Jump Overs (20'/24')
21 cal. Row/Ski
*Rest 1 min. Between rounds
AMRAP in remaining time:
20 cal. Bike
20 Butterfly Sit-Ups
20 Box Step-Ups (20'/24')
20 Goblet Squats (15/22,5kg)
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.
Dienstag, 26.03.2024
Hyrox
AMRAPx33
600m. Row/Ski
60 Wall Balls (6/9kg)
600m. Ski/Row
60 alt. Lunges (10/20kg)
1200m. Bike
6 Lanes Burpee Broad Jumps
CrossFit
3 rounds for time:
10 Pull-Ups
12 Sit-Ups
16 single-leg squats
EMOMx10
MIN1: 40 sec. Cal Bike
MIN2: 6 Front Squats (40/50kg)
Mittwoch, 27.03.2024
Long Distance Weekday
2 Rounds:
60 cal. Bike
5 T2B/Knee Raises
10 Jumping Air Squats
15 Shoulder Taps
Rest 2 min.
2 Rounds:
40 cal. Row
5 Burpees over rower
10 Jumping Lunges
15 Mountain Climbers
CrossFit
„Heavy-Day“
Every 2 minutes for 10 rounds:
1 clean and jerk
AMRAPx8
8 Shoulder to OH (30/40kg)
8 cal. Ski
8 Power Cleans (30/40kg)
Donnerstag, 28.03.2024
Cardio
EMOMx32
Min1: 3-5 Wall-Walks
Min2: 45 sec. Sandbag Hold (bearhug) (30/45kg)
Min3: Max cal Bike/Ski
Min4: Rest
CrossFit
Complete as many reps as possible in 8 minutes of:
5 shuttle runs
10 double-DB push jerks (15/22.5 kg)
20 box step-ups (51/61 cm)
– 1 shuttle run = 25 ft down/25 ft back
Post-workout
4 sets:
:20 plank hold
:10 rest
:20 flutter kicks
:10 rest
Weightlifting
Skill: 20min Clean & Jerk + Re-Racking
Skill Transfer: Clean & Jerk - E2MOMx5 - 1+2@moderate load
Strength: Push Press - E2MOMx3 - 3@AHAP
Kneeling KB Upside Down Press E2MOMx3 - 8/8@AHAP
Karfreitag, 29.03.2024
Team-Wod
AMRAPx40
Teams of 2 YGIG
2000m. Bike
400m. Farmers Carry (2x16/2x24kg)
100 Partner Wall-Balls (6/9kg)
2000m. Ski
10 Lanes Walking Lunges (10/20kg)
10 Lanes Empty Sled push
Samstag, 30.03.2024
Cardio
Every 5minx6
20 Deadlifts (50/60kg)
10 Lateral Burpees over bar
200m. Run
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.
Teens
20 min Row
Skill:
Clean and Jerk
Strength
5x10 Deadlift
5x5 Pullups
5x5m Handstand Walk
Ostersonntag, 31.03.2024
Long Distance
On a 60min. Clock
With a Partner
20 Rounds:
5 Burpee Box Jump-over (20'/24')
10 Shoulder Taps
15 Air Squats
*Switch partner after a full round.
AMRAP in remaining time YGIG:
60 Butterfly Sit-Ups
60 T2B/Knee Raises
1000m. Ski
60 DB-Snatches (15/22,5kg)
60 Russian Twist (15/22,5kg)
4000m. Bike
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.