Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 22.04.2024
CrossFit
As many rounds as possible in 10 minutes of:
10 thrusters (38/52 kg)
10 power snatches
Post-Workout
Accumulate:
3:00 L-sit hold
Dienstag, 23.04.2024
CrossFit
Pre-workout
EMOM 6:
:30 jump rope skill practice
5 rounds for time:
20 box jump-overs (51/61 cm)
20 push-ups
20 pull-ups
Cardio
AMRAP10
10 Diamond Push-Ups
10 Goblet Squats (15/22,5 kg)
200m Run (Row)
-3 min Rest-
AMRAP10
2 Wall Walks
4 Shuttle Runs
40 Double Unders
-3 min Rest-
AMRAP10
10 Slamballs
10 V-Ups
200m Ski
Technik-Class
Skill:
Strict Pull-Up/ Kipping Pull-Up/ Butterfly Pull Up
AMRAP 10
500/450 m Bike
6 Pull-Ups
8 BB Rows
Mittwoch, 24.04.2024
CrossFit
HEAVY-DAY
For load:
3-3-3-3-3-3-3
Power clean
Post-workout:
1:00 max-rep power cleans
– Use 75% of your heaviest set of the day.
Donnerstag, 25.04.2024
CrossFit
For time:
50-40-30
Wall-ball shots (6/9 kg) (2.7/3 m)
5-4-3
Strict muscle-ups
Post-workout:
1 set:
30 V-ups
40 tuck-ups
50 hollow rocks
Cardio
6 Rounds / Team of 2 / EMOM36 / YGIG
Min1: Max. alt. Single DB Cluster (15/22,5 kg)
Min2: Max. Cal. Ski
Min3: Max. Toes-To-Bar
Min4: Max. Cal. Bike
Min5: Max. Hard Ring Rows
Min6: Rest
Score: Total Reps/Cal.
Functional Bodybuilding
Kettlebell Workout 1 (15 min Clock)
3 Rounds/Side (for Quality)
10 Single Arm Swings (Eye Level)
10 Single Arm Strict Press
10 Single Arm Front Rack Split Squat
10 Half Kneeling Chop and Lift
-Light-Mod Load
Kettlebell Workout 2 (15 min Clock)
3 Rounds (for Quality)
10 KB Deadlifts
10 KB Push-Ups
10 KB Goblet Squats
10 KB Single Arm Bent over Rows/Side
-Mod-Heavy Load
Freitag, 26.04.2024
CrossFit
7 x 1:00 rounds of:
21 double-unders
7 burpees
Max-reps deadlifts (102/143 kg)
– Rest 2:00 between rounds.
Weightlifting Beginner
Push Press + Split Jerk
Workout: Hang Power Clean + Push Press + Tempo Split Jerk - EMOMx10 – 1+1+2@light/moderate
Weightlifting Fortgeschrittene
Snatch Push Press + OHS – E2MOMx3 – 3+3@mod. load
Flat Footed Snatch Pull /w 3sec Pause + Hovering Snatch – E1.5MOMx4 – 2(1+1)@65-70%
Flat Footed Clean Pull + Hovering Clean + Clean – EMOMx4 – 1+1+1@75-85%
Back Squat E2.5MOMx5 – 5 Back Squats @80-85% of 3RM
Overhead Press – 3x10
TuckUps – 3x12
Weightlifting Hausaufgaben
Snatch 6-8 Singles @80-90%
Clean & Jerk Singles @80-90%
Back Squat 3x3@92.5% of 3RM
Tuck Ups – 3x12/12
Dips – 3x8-10
Curtsy Box Step Down - 3x8/8
Samstag, 27.04.2024
Team-Wod
Team of 2 / TC: 38 min / YGIG
100 Wall Balls (6/9kg)
200 Double Unders
200 alt. Lunges
50 Burpees
50 Box Jump Overs (20’/24’)
80 Pull-Ups
80 Partner Med Ball Sit-ups (6/9kg)
100 Push-Ups
If you finish before TC, go for max. cal. row
Sonntag, 28.04.2024
CrossFit
2 rounds for reps of:
3:00 toes-to-bars
3:00 kettlebell swings (35/53 lb)
3:00 calorie row
– Run 400 m at the start of each interval.
Cardio
3 Rounds for Reps:
AMRAP3
400/500m Row
Max. Single KB Front Rack Reverse Lunges (16/24kg)
-1 min Rest-
AMRAP3
400/500m Ski
Max. alt. DB Hang Clean & Jerk (15/22,5 kg)
-1 min Break
AMRAP3
1000/1250m Bike
Max. alt. Shoulder Taps + Feet Taps (1 rep = 2 ST+2FT)
Montag, 22.04.2024
Cardio
AMRAPx10
10 Shuttle Runs
5 Lanes Front Rack Carry (2x16/2x24kg)
10 Butterfly Sit-Ups
Rest 2 min.
AMRAPx10
1000m Bike
10 Jumping Lunges
10 Hanging Knee Raises
Rest 2 min.
AMRAPx10
500m. Row
10 Burpees over Rower
10 Hand Release Push-Ups
CrossFit
„Jackie“
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, 23.04.2024
Hyrox
AMRAPx32
2 Lanes Sled Pull (50kg)
30 alt. Lunges (10/20kg)
400m. Run/Ski
2 Lanes Burpee Broad Jumps
30 Wall-Balls (6/9kg)
400m. Run/ski
CrossFit
5 rounds for time:
40 Russian kettlebell swings (35/53 lb)
20 box jump-overs (20/24 in)
400m. Run/Row
Post-workout:
Accumulate:
1:00 plank hold (forearms)
1:00 right-sided plank hold
1:00 left-sided plank hold
Mittwoch, 24.04.2024
Long Distance Weekday
AMRAPx40
60 cal. Ski
20 Push-Ups
20 alt. DB-Snatches (15/22,5kg)
60 cal. Bike
20 Air Squats
20 alt. Single leg V-Ups
60 cal. Row
20 Burpees
20 alt. Renegade Rows (15/22,5kg)
CrossFit
Heavy-Day
Every 2:00 for 10 rounds:
1 snatch
Post-Workout:
AMRAPx8
10 Hang Power Snatches (25/35kg)
8 cal. Ski
10 Mountain Climbers
Donnerstag, 25.04.2024
Cardio
AMRAPx14
2-4-6-8-...
Alt. DB-Cleans (15/22,5kg)
cal. Ski
Box Jump Overs (20'/24')
Russian Twist (15/22,5kg)
Rest 3 min.
AMRAPx14
2-4-6-8-...
Medball Deadlifts (6/9kg)
cal. Bike
Medball Squat Cleans (6/9kg)
Butterfly Sit-Ups (6/9kg)
CrossFit
With a partner, complete as many rounds as possible in 16:00 of:
20 burpees
10 T2B
– One partner works at a time.
Post-workout
Accumulate:
20 weighted pull-ups
Weightlifting
Skill:
Snatch Variations
EMOMx8
1 Muscle Snatch+1 Power Snatch+1 Hang Squat Snatch
-Start with empty bar and increase weight. (Technique!!)
Snatch Complex:
Every 3minx6
3 Power Snatches
2 Hang Squat Snatches
2 OH-Squats
-Work up to as heavy as possible
Freitag, 26.04.2024
Hyrox
AMRAPx35
Teams of 2 YGIG
200m. Farmers Carry (2x16/2x24kg)
1000m. Row
2 Lanes Sled Push (75kg)
800m. Run (Together)
10 Lanes Burpee Broad Jumps
80 Partner Wall-Balls (6/9kg)
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
Samstag, 27.04.2024
Cardio
AMRAPx32
200m. Run
20 KB-Deadlifts (2x16/2x24kg)
10 KB-Swings (16/24kg)
500m. Standing Bike
20 Plate Ground to OH (10/15kg)
10 Squat Jumps on Plate
200m. Run
20 alt. DB-Snatches (15/22,5kg)
10 Burpees over DB
Crossfit
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
Teens
entfällt
Sonntag, 28.04.2024
Long Distance
AMRAPx60
Teams of 2 YGIG
800m. Sandbag Carry (bearhug) (30/45kg)
2000m. Ski
8 Lanes Sled Push (with partner on top)
40 Sandbag Deadlifts (30/45kg)
2000m. Bike
40 Burpee Box Jump over (20'/24')
CrossFit
Complete as many reps as possible in 10:00 of:
10 double-DB box step-overs (10/15 kg) (51/61 cm)
5 shuttle runs
– 1 shuttle run = 25 ft down/25 ft back.
Post-workout:
4 sets:
:20 V-ups
:10 rest
:20 flutter kicks
:10 rest