Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 15.04.2024
CrossFit
5 rounds for time with a partner:
400-m run (Row/Bike/Ski)
40 alternating single-leg squats
– Run together and break up the squats as needed.
Dienstag, 16.04.2024
CrossFit
Pre-workout:
Accumulate:
40 alternating handstand shoulder taps
3 rounds for time with a partner:
40 toes-to-bars
12 wall walks
– One athlete works at a time. Athletes may alternate as they see fit.
Finisher (Team): 5 min Clock
Max. Calories Bike
Cardio
AMRAP15
10 Deadlifts (30/50kg)
10 High Jumps
10 Push-Ups + Shoulder Taps (1PU + 2 ST)
10 Air Squats
-Break 5 min
AMRAP15
10 Cal. Row
10 Slam Balls
10 Lat. Jumps over Slam Ball
10 KB Swings (16/24 kg)
Technik-Class
Skill: Toes To Bar
AMRAP 3 Min:
16 alt. DB Renegade Rows
8 cal. Cardio Choice
Max. T2B in remaining time
Break: 1 Min
AMRAP 3 Min:
16 V-ups on wall
8 cal. Cardio Choice
Max. T2B in remaining time
Break: 1 Min
AMRAP 3 Min:
16 Lat. Pull Downs
8 cal. Cardio Choice
Max. T2B in remaining time
Mittwoch, 17.04.2024
CrossFit
AMRAP 20: with a Partner
400-m run (Row/Bike/Ski)
50 KB swings (24/32 kg)
400-m single-KB farmers carry
– Partners run together and break up the other two movements as needed.
Donnerstag, 18.04.2024
CrossFit
Open Workout 17.1
10 Dumbbell Snatches (15/22,5 kg)
15 Burpee Box Jump Overs
20 Dumbbell Snatches (15/22,5 kg)
15 Burpee Box Jump Overs
30 Dumbbell Snatches (15/22,5 kg)
15 Burpee Box Jump Overs
40 Dumbbell Snatches (15/22,5 kg)
15 Burpee Box Jump Overs
50 Dumbbell Snatches (15/22,5 kg)
15 Burpee Box Jump Overs
TC: 20 min
Cardio
Team of 2 / YGIG / AMRAP 32
50 Cal. Row
50 Double Unders
40 Russian KB Swings (16/24kg)
40 V-Ups
30 Wall Balls
30 Pull-Ups
Functional Bodybuilding
4x5 Deadlifts (Every 3 min)
-Heavy Load in each Set
3x10 Seated Double DB Presses (Every 2 min)
-Heavy Load in each Set
5 Rounds for Quality
5 Pull-Ups
10 Push-Ups
15 Strict Sit-Ups
Freitag, 19.04.2024
CrossFit
Heavy Day
5x5 Back Squat (Every 3 min)
Post Workout:
AMRAP12
2 Pull-Ups
2 Shuttle Runs
4 Pull-Ups
2 Shuttle Runs
6 Pull-Ups
2 Shuttle Runs
….. add 2 Pull-Ups in each round
Weightlifting Beginner
Snatch Push Press + Snatch Balance (normal, heaving, drop)
Workout:
Hang Power Snatch + Snatch Push Press - EMOMx10 – 1+2@light/moderate
Weightlifting Fortgeschrittene
Hip Snatch – E2MOMx4 – 2@65-75%
Power Clean + Tempo Jerk – E1.5MOMx3 – 1+2@65-75%
Conventional Deadlifts – E2MOMx5 – 5@mod. load
Strict Press – 10min to find heavy Single
Front Squat – 15min for a heavy double
Weightlifting Hausaufgaben
Tempo Clean + Power Jerk – 4x 1+2@70-80%
Snatch – 6-8 Singles @75-85%
Above Knee Block Snatch Flat Footed Pull + Snatch – Work to mod. 1+1, if you feel good, push it a little!
Back Squat – 3x3 @90% of last week’s 3RM
Stability Press – 3x5@challenging weight
Samstag, 20.04.2024
Team-Wod
Team of 2 / AMRAP 30 / YGIG
2 alt. Devils Presses (15/22,5 kg)
4 Box Jump Overs (20’24)
6 Pull-Ups
8 Wall Balls (6/9 kg)
-Switch partner after a full round
Sonntag, 21.04.2024
CrossFit
Pre-Workout: (10 min Clock)
3 Power Snatches
-Build to a Heavy Set of 3
10 Rounds for Time (TC: 20 min)
20 Double Unders
10 Toes-to-Bar
5 Power Snatches (30/45 kg)
Cardio
Tabata Circuit / 30 min Workout / 20 sec On, 10 sec Off
10 Rounds of:
Crossed Mountain Climbers
Jumping Squats
Push-Ups
In and Outs
Burpees
Air Squats
Montag, 15.04.2024
Cardio
AMRAPx30
2 Rounds:
1000m. Bike
1 min. Wall-Sit (6/9kg)
20 Medball Squat Cleans (6/9kg)
Rest 1 min.
2 Rounds:
500m. Row
1 min. Plank-Hold
20 Ab-Crunches on rower
Rest 1 min.
CrossFit
For time:
20-18-16-14-12-10-8-6-4-2
Deadlifts (38/52 kg)
– Complete 2 wall walks between each set.
Dienstag, 16.04.2024
Hyrox
EMOMx15
MIN1: 45 sec. Max m. Ski
MIN2: 8-10 Burpee Broad Jumps
MIN3: 45 sec. Max m. Sled Push (75kg)
MIN4: 45 sec. Max m. Row
MIN5: 20 Wall-Balls (6/9kg)
Rest 3 min.
AMRAPx15
200m. Run
20 alt. Lunges (10/20kg)
500m. Bike
200m. Farmers Carry (2x16/2x24kg)
CrossFit
Heavy-Day:
5 sets for load:
5 front squats
Post-workout:
EMOMx12
MIN1: 8-10 Burpees over bar
MIN2: 8 Thrusters (30/40kg)
MIN3: 45 sec. Max cal. Bike
Mittwoch, 17.04.2024
Long Distance Weekday
AMRAPx40
Teams of 2 YGIG
800m. Medball-Run (Together)(6/9kg)
50 Partner Wall-Balls (6/9kg)
50 Single Leg T2B/Knee Raises
800m. Ski
50 alt. OH-Lunges (6/9kg)
50 Butterfly Sit-Ups (6/9kg)
CrossFit
AMRAP 12:
50-m double-DB farmers carry (15/22.5 kg)
100-m run
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, 18.04.2024
Cardio
AMRAPx15
4-8-12-16-...
Burpee Box Jump Over (20'/24')
Tuck-Ups
KB-Swings (16/24kg)
Rest 3 min.
AMRAPx15
4-8-12-16-..
DB-Devil Presses (15/22,5kg)
Single leg V-Ups
Goblet Squats (15/22,5kg)
CrossFit
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
Weightlifting
Skill: Clean Variations
EMOMx10
1 Muscle Clean+1 Low hang Power Clean+1 Hang Squat Clean
-Start light and increase weight every round.
Clean Complex:
Every 3minx6
6 Power Cleans
3 Hang Power Cleans
3 Front Squats
-Work up to as heavy as possible.
Freitag, 19.04.2024
Hyrox
AMRAPx36
800m. Run
1000m. Ski
8 Lanes Walking Lunges (10/20kg)
800m. Run
1000m. Row
80 Wall-Balls (6/9kg)
CrossFit
3 rounds for time:
60 walking lunges
40 double-unders
20 Weighted Sit-Ups (6/9kg)
Post-workout:
3 sets:
20 Barbell Goodmorning
– Rest 1 min between sets.
Samstag, 20.04.2024
Cardio
AMRAPx14
Max cal. Bike
Every 2 min. Perform:
10 Mountain Climbers
10 Jumping Lunges
5 Pull-Ups/Jumping Pull-Ups
Rest 3 min.
AMRAPx14
Max cal. Ski
Every 2 min. Perform:
10 Jumping Jacks
10 Shoulder Taps
5 Box Jump over (20'/24')
Crossfit
5 rounds for time:
7 muscle-ups
21 burpees
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, 21.04.2024
Long Distance
On a 60min. Clock.
Teams of 2 YGIG
Buy in: 2000m. Run/Row/Ski
Every 200m. Perform:
5 Sync. Air Squats
5 Sync. Burpees
AMRAP in remaining time:
8 Lanes Empty Sled Pull
80 Ring Rows
80 KB-Swings (16/24kg)
3000m. Bike
80 Hanging Knee Raises
80 Goblet Squats (16/24kg)
CrossFit
For load:
EMOM 12:
3 power cleans
2 hang power cleans
1 push jerk
– Build in load across the 12 minutes.