Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Ostermontag, 21.04.2025
CrossFit
Teams of 2 YGIG
On a 10 min Clock:
70 Shoulder to OH (25/35kg)
60 Box Jumps (20'/24')
50 T2B
-->Into Max Burpees
Rest 2 min.
On a 10 min. Clock:
60 Thrusters (35/45kg)
50 Box Jump Overs (20'/24')
40 Pull-Ups
--> Into Max Double Unders
Rest 2 min.
On a 10 min. Clock:
50 Deadlifts (55/65kg)
40 Burpee Box Jump Overs (20'/24')
30 Bar Muscle-Ups/C2B
--> Into Max m. Bike.
Cardio
AMRAPx35
Teams of 2 YGIG
80 Partner Wall-Balls (6/9kg)
80 Weighted Sit-Ups (6/9kg)
10 Wall-Walks
40 cal. Ski
80 Box Jump Overs (20'/24')
80 Burpee Over Partner
10 Sync. T2B/Knee Over Hip
40 cal. Bike
Montag, 14.04.2025
CrossFit
Pre-workout
3-5 sets:
5 deadlifts
5 x 2:00 rounds:
10 deadlifts (56/84 kg)
Max shuttle runs
– 1 shuttle run is 25 ft out and back.
– Rest 1:00 between rounds.
Cardio
AMRAPx15
3-6-9-12-..
Wall-Balls (6/9kg)
cal. Row
Burpee Broad Jumps
-After each round perform: 200m. Run
Rest 3 min.
AMRAPx15
3-6-9-12-..
Lanes Walking Lunges
cal. Ski
Hand Release Push-Ups.
-After each round perform: 100m. Farmers carry (2x16/2x24kg)
Dienstag, 15.04.2025
Crossfit
Heavy Day
For load:
3-3-3-3-3-3-3
Back squat
Post-workout:
Every 3:00 for 4 sets:
10 jumping air squats
10 walking lunges
10 dumbbell front squats (35/50 lb)
– Use two dumbbells.
Cardio
1:20 Work / :30 Rest / 3 Rounds
- :30 sec. Seated DB-OH Hold (2x10/2x15)+ Max Wall-Walks
- Couplet: 250m. Row + 6 Burpees Over Rower
- Max cal. Standing Bike
- Couplet: 10 Double DB-Snatches + 10 DB-Deadlifts (2x10/2x15kg)
- :30 sec. Wall-Sit + Max Jumping Lunges
Mittwoch, 16.04.2025
Crossfit
"ANDI"
For time:
100 hang power snatches (20/29 kg)
100 push presses
100 sumo deadlift high pulls
100 front squats
Cardio
EMOMx40
Min1: 12-15 Box Jump Overs (20'/24')
Min2: 40 sec. Plank Hold
Min3: 8-10 DB Devil Presses (15/22,5kg)
Min4: Max cal. Bike / Ski
Min5: Rest
Donnerstag, 17.04.2025
Crossfit
5 rounds for time:
15 toes-to-bars
20 box jumps (51/61 cm)
– Step down from the box.
Post-workout
4 x 4:00 rounds:
400-meter row
Cardio
AMRAPx35
Teams of 2 YGIG
60 Deadlifts (30/40kg)
60 Butterfly Sit-Ups
60 cal. Row
60 Thrusters (30/40kg)
60 Burpees Over bar
60 cal. Bike
Freitag, 18.04.2025
Karfreitag geschlossen
Samstag, 19.04.2025
Crossfit
AMRAPx25
With a Partner
3 Bar Muscle Ups
6 Handstand Push-ups
9 Hang Power Snatches (35/45kg)
-Switch Partner after a full round.
-Resting athlete max cal. Bike
Cardio
AMRAPx32
200m. Run/Row/Ski
25 Box Jumps (20'/24')
25 Tuck-Ups
200m. Run
25 alt. DB-Clean & Jerk (15/22,5kg)
25 Hollow Rocks
200m. Run
25 Weighted Box Step Overs (15/22,5kg)
25 Push-Ups
Sonntag, 20.04.2025
Crossfit
OPEN 15.4
AMRAP 8:
3 handstand push-ups
3 cleans (56/84 kg)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
– Add 3 reps to the handstand push-ups each round and 3 reps to the cleans every 3 rounds.
Long Distance
On a 60 min. Clock
With a Partner
20 Rounds of DT:
12 Deadlifts (30/40kg)
9 Hang Power Cleans
6 Shoulder to OH
-Switch partner after a full round.
AMRAP in remaining time YGIG:
4000m. Bike
80 Plate Ground to OH (10/15kg)
80 Air Squats
800m. Plate OH-Carry (10/15kg)
80 Burpees to Plate
80 Front Squats (30/40kg)
2000m. Ski
Ostermontag, 21.04.2025
CrossFit
On a 35 min. Clock.
With a Partner
20 Rounds:
6 Deadlifts (50/60kg)
4 Power Cleans
2 Front Squats
-Switch Partner After a full Round.
AMRAP in remaining time:
50 cal. Bike
50 Pull-Ups
5 Wall-walks
50 cal. Ski
50 Push-Ups
5 Wall-Walks
Cardio
AMRAPx35
40 Mountain Climbers
40 Burpee Box Jump Overs (20'/24')
40 Medball Sit-Ups Over Box (6/9kg)
10 Lanes Sled Push (50kg)
1000m. Ski
40 Shoulder Taps
40 Medball Squat Cleans (6/9kg)
400m. Medball Run
10 Wall-Walks
1000m. Row
Montag, 14.04.2025
CrossFit
21-18-15-12-9 reps for time of:
Knees-to-elbows
Front squats (34/52 kg)
Post-workout
Accumulate:
2:00 ring support hold
Hyrox
Rep/Interval Scheme: 40s Work/ 20s Rest, 3 Rounds
With a Partner
- P1: Walking Lunges (10/20kg)
P2: Row Sprint - P1: Sled Pull (50kg)
P2: Flutter Kicks - P1: DB-Push Press (2x10/2x15kg)
P2: Ski Sprint - P1: Sandbag Squats (10/20kg)
P2: Burpee Broad Jumps - P1: alt. DB-Snatches (10/15kg)
P2: Mountain Climbers
Dienstag, 15.04.2025
Crossfit
Heavy-Day:
For load:
Deadlift
5-5-5-5-5
Post-work:
EMOMx12
Min1: 40 sec. Max Push-Ups
Min2: 40 sec. Max Burpees
Min3: 40 sec. Max cal. Row
Cardio
AMRAPx20
30 cal. Bike
30 Hang Power Cleans (30/40kg)
30 Air Squats
30 cal. Ski
30 Bent Over Row (30/40kg)
30 Shoulder Taps
Finisher:
EMOMx10
:30 Work / :30 Rest
Max Burpee Box Jump Overs (20'/24')
Mittwoch, 16.04.2025
Crossfit
AMRAP 12:
100-m single-DB suitcase carry (22.5/32.5 kg)
7 single-DB push jerks, right arm
7 single-DB push jerks, left arm
Post-workout
Accumulate:
2:00 side plank, right
2:00 side plank, left
Hyrox
Rep/Interval Scheme: 4 min Work/ 0s Rest, 10 Rounds
- 4 Lanes Burpee Broad Jumps+ Max m. Run
- 80 alt. Box Step-Ups + Max m. Row
- 4 Lanes Sled Push (50kg) + Max Plank Hold
- 40 Wall-Balls (6/9kg) + Max m. Bike
- 40 alt. Lunges (20/30kg) + Max m. Run
Donnerstag, 17.04.2025
Crossfit
Pre-workout
EMOM 5:
:20 double-under practice
For time:
30 box jumps (61/76 cm)
1,600-m run/row
10 rope climbs (4.6/4.6 m)
Cardio
AMRAPx35
1000m. Row
30 Plate Floor Presses (10/15kg)
5 Lanes Bear Crawl
30 Plate Thrusters (10/15kg)
1000m. Ski
30 Butterfly Sit-Ups (6/9kg)
5 Lanes OH-Walking Lunges (10/15kg)
30 Plate Ground to OH (10/15kg)
Freitag, 18.04.2025
Karfreitag geschlossen
Samstag, 19.04.2025
Crossfit
4 Rounds for time with a Partner:
10 Muscle-Ups
20 Pull-Ups
30 Burpee Box Jump Overs (20'/24')
40 Handstand Push-Ups
50 cal. Ski
TC: 32 min.
Cardio
On a 35 min. Clock
Teams of 2
20 Rounds:
5 T2B
5 Push-Ups
5 Burpees to Target
-Switch Partner After a Full Round.
AMRAP in remaining time YGIG:
80 cal. Ski
5 sync. Air Squats
80 Shoulder to OH (30/40kg)
5 sync. Air Squats
80 cal. Bike
5 sync. Air Squats
80 Front Squats (30/40kg)
5 sync. Air Squats
Sonntag, 20.04.2025
Crossfit
20 rounds for time:
3 pull-ups
6 push-ups
9 air squats
Post-workout
8 sets:
:10 L-sit holds
:20 rest
Long Distance
AMRAPx28
Teams of 2 YGIG
2 DB-Deadlifts (2x15/2x22,5kg)
2 Hand Release Push-Ups
2 Lateral Burpees Over DB
2 DB-Thrusters (15/22,5kg)
-After every round Perform 300m. Ski
– After every round add 2 reps to each movement.
Rest 4 min.
AMRAPx28
Teams of 2 YGIG
2 alt. Lunges
2 Pull-Ups
2 Box Jumps (20'/24')
2 Butterfly Sit-Ups
-After every round perform 500m. Bike
– After every round add 2 reps to each movement.
Hyrox Performance
Running:
compromised running
WOD:
1min ON / 1min OFF