Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 08.04.2024
CrossFit
For time:
5-10-15-20-25
Echo bike calories
DB hang snatches, left-arm (12.5/15 kg)
DB hang snatches, right-arm
Post-workout:
Accumulate 10 reps of each movement per arm:
DB Turkish get-up + windmill
Dienstag, 09.04.2024
CrossFit
3 rounds for time:
50 sit-ups
30 deadlifts (43/61 kg)
Post-workout:
50 GHD hip extensions
Cardio
AMRAP18
400m Run (Row)
18 Goblet Squats (16/24 kg)
18 Push-Ups
4 min Break
AMRAP18
1000/1500m Bike
18 Toes-to-Ring / Toes-to-Bar
18 DB Snatches (15/22,5 kg)
Technik-Class
Skill Conditioning Progression:
3 Rounds x AMRAP 1:
Handstandwalk
Rest 1 Min. between
3 Rounds x AMRAP 1:
Plate Negative Push-Ups
Rest 1 Min. between
BB-Technik: Split Jerk
FIVE LEAGUES EVENT 24.3
5 Minutes for:
Barbell Complex for load:
2 unbroken sets of:
1 Deadlift
1 Hang Power Clean
1 Shoulder To Overhead
Mittwoch, 10.04.2024
CrossFit
Pre-workout:
On a 10:00 clock:
Practice 5-7 sets of a power snatch + overhead squat single from the floor.
5 x 2:30 rounds:
10 overhead squats (29/43 kg)
30 lateral hops over bar
Max-calories any machine in the remaining time.
– Rest 2:30 between rounds.
Donnerstag, 11.04.2024
CrossFit
Pre-workout:
On a 10:00 clock:
Build to a heavy weighted strict pull-up or your first strict pull-up
AMRAP 10:
30 walking lunges
6 strict pull-ups
5 KB strict presses/arm (12/16 kg)
Cardio
Team of 2 / YGIG / AMRAP30
100 Wall Balls (6/9 kg)
100 Cal. Row
80 Air Squats
80 KB Sumo Deadlift High Pull (16/24 kg)
60 Pull-Ups
60 Burpees
40 Partner Medball Thruster over the Box
40 Box Jump Overs (20’/24’)
Functional Bodybuilding
5x5 Deadlifts (Build to a Heavy Set of 5)
(Every 3 min)
3 Supersets: 10 Strict Press + 1 unbroken Set of Max. Push-ups (Build to a heavy load) (every 3min)
3x12 Strict Pull-Ups (Every 3 min)
-1min Break
1 unbroken Set of Max. Bent over Rows (Empty Barbell)(15/20kg)
4 Rounds (Tabata)
0:20 V-Ups
0:10 Break
0:20 Flutter Kicks
0:10 Break
0:20 Crossed Mountain Climbers
0:10 Break
Freitag, 12.04.2024
CrossFit
3 rounds for time:
21 power cleans (47/70 kg)
400-m run (Bike/Ski)
Plank hold for time equal to run time
– Plank hold should be unbroken.
Weightlifting Beginner
Power Clean / Push Press / Push Jerk
Workout: EMOMx10 – 1+2+1@moderate
Weightlifting Fortgeschrittene
Power Clean + Jerk Dip + Pause Jerk – EMOMx3 – 1+1+1@moderate that moves well. 2sec dip in the jerk. (2-3kg LESS than week 1)
Snatch – E2MOMx10 – 1@81-101% Plan all your attempts!
Hovering Snatch Pull /w 3sec eccentric – E1.5MOMx3 – 4@80-85%
Back Squat – 15min to find a heavy Triple!
Weightlifting Hausaufgaben
Tempo Clean + Push Press + Power Jerk – 4sets of (1+2+1)@60-65%
Snatch Lift Off + Hovering Snatch Pull to mid thigh + Hovering Snatch – 4sets of 2(1+1+1)@60-65%
Clean Lift Off /w 3sec eccentric – 3@90%
Press in Split – 3sets of 3@AHAP (2-3kg LESS than week 1)
Eccentric Back Squat – E2MOMx3 – 3@85% of last week
Samstag, 13.04.2024
Team-Wod
AMRAP 30 with a partner:
20 wall-ball shots (6/9 kg)
10 bar muscle-ups
5 wall walk + burpees
– Partners split work as needed.
Sonntag, 14.04.2024
CrossFit
3 rounds for time:
25 knees-to-elbows
1,300/1,850m Bike
Post-workout: Midline
2:00 L-sit (accumulate)
60 seated leg raises over the dumbbell
50 dumbbell glute bridge raises (15/22,5 kg)
40 dumbbell good mornings
Cardio
AMRAP20
400m Run (Row)
20 KB Swings (16/24 kg)
40 Crossed Mountain Climbers
60 Double Unders
-Break 3 min-
AMRAP20
1200m Bike
20 Alt. Devils Presses (15/22,5 kg)
40 Bicycles
60 Shoulder Taps
Montag, 08.04.2024
Cardio
AMRAPx15
2-4-6-8-..
Burpees to target
cal. Bike
TRX-Rows
Rest 3 min.
AMRAPx15
2-4-6-8-..
Double Unders/Single Unders
cal. Ski
DB-Floor Press (2x15/2x22,5kg)
CrossFit
As many reps as possible in 20 minutes with a partner:
10 sumo deadlift high pulls (25/34 kg)
10 wall-ball shots (6/9 kg) (3/3.4 m)
– Each partner completes a full round before switching. One partner works at a time.
Dienstag, 09.04.2024
Hyrox
AMRAPx35
Teams of 2 YGIG
100 Wall Balls (6/9kg)
1000m. Ski
10 Lanes Burpee Broad Jumps
1000m. Row
100 alt. Lunges (10/20kg)
2000m. Bike
CrossFit
10 rounds for time:
3 bar muscle-ups
5 shuttle runs
– 1 shuttle run is 25 ft down/25 ft back.
Post-workout
Accumulate:
30 strict chin-ups
Mittwoch, 10.04.2024
Long Distance Weekday
AMRAPx38
2 Rounds:
50 cal. Bike
15 alt. Single Leg V-Ups
10 Push-Ups
5 DB-Thrusters (15/22,5kg)
Rest 2 min.
2 Rounds:
50 cal. Ski
15 Butterfly Sit-Ups
10 DB-Push Press (15/22,5kg)
5 Plank DB Pull Throughs (15/22,5kg)
CrossFit
Pre-workout
EMOM 8:
:10-:20 handstand hold
3 rounds for time:
15 DB push presses (15/22.5 kg)
15.2-m DB front rack walking lunges
50 double-unders
– Use two DBs.
Donnerstag, 11.04.2024
Cardio
AMRAPx30
30 cal. Bike
30 Weighted Box Step-Ups(15/22,5kg)
30 cal. Row
30 alt. DB-Snatches (15/22,5kg)
30 cal. Ski
30 Goblet Squats (15/22,5kg)
CrossFit
For time:
1,000-m row
400-m run
750-m row
400-m run
500-m row
400-m run
250-m row
400-m run
Post-workout
Accumulate:
3:00 plank hold
Weightlifting
Flat Footed Clean Pull+Hovering Clean
EMOMx8 1+1 Heavy of the day
Tempo Jerk-->EMOMx5 2@Moderate to heavy
Front Squats--> 12min. To find heavy 2 w. 3 sec. Pause @bottom
Accessories:
2 Rounds:
25/25 Russian Twist
10 OH-Plate press
Freitag, 12.04.2024
Hyrox
E7MOMx5
400m. Run/Ski/Row
3 Lanes Burpee Broad Jumps
30 Wall Balls (6/9kg)
CrossFit
Open 24.3
For time, using a running clock:
5 rounds of:
10 thrusters (29/43 kg)
10 chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters (43/61 kg)
7 bar muscle-ups
*Time cap: 15:00
Samstag, 13.04.2024
Cardio
AMRAPx35
With a partner
100 cal. Bike
-Every time you switch perform 10 Partner Wall Balls (6/9kg)
100 cal. Row
-Every time you switch perform 10 Sync. Lunges (10/20kg)
100 cal. Ski
-Every time you switch perform 10 Sync. Single-leg T2B/Knee over hips
Crossfit
AMRAP 17:
40 burpees to a target (6 in)
40 front squats (29/43 kg)
30 burpees to a target
30 front squats (43/61 kg)
20 burpees to a target
20 front squats (56/84 kg)
10 burpees to a target
Max-rep front squats (70/102 kg)
Teens
Skills:
Skipping (Springseil mitbringen!)
Pullups
WOD
AMRAP 5 min
100 m Row
4 Burpees over Rower
Rest 2 min
AMRAP 5 min
10 alt. DB Snatch (5/7,5 kg)
10 Butterfly Situps
Sonntag, 14.04.2024
Long Distance
AMRAPx60
Teams of 2 YGIG
100 Deadlifts (30/40kg)
100 Lateral Burpees over bar
800m. Run/Row (Together)
100 Hang Power Cleans
100 Front Squats
800m. Run/Row (Together)
CrossFit
25-20-15-10-5 reps for time of:
Box jumps (51/61 cm)
Sit-ups
Ring dips
Post-workout
Accumulate:
3:00 Superman hold
– Perform on the floor.