28.04 bis 04.05

Programming KW18 2025

Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.

Sonntag, 27.04.2025

Crossfit

Every 5:00 for 5 rounds:
200-meter run
20 KB-Swings (16/24kg)
10 Goblet Squats
5 Burpees

Post workout
8 sets:
:20 air squats
:10 rest

Long Distance

Teams of 2 YGIG

AMRAPx28
3000m. Bike
50 Butterfly Sit-Ups
40 alt. DB-Cleans (15/22,5kg)
30 alt. DB-Devil Presses (15/22,5kg)
20 Push-Ups
10 Rope Climbs

Rest 3 min.

AMRAPx28
2000m. Ski
50 Wall-Balls (6/9kg)
40 alt. OH-Lunges (6/9kg)
30 Pull-Ups
20 Tuck-Ups
10 Wall-Walks

Montag, 28.04.2025

CrossFit

Pre-workout
EMOM 8:
1 squat snatch

For time:
15-12-9-6-3
Lateral burpees over the bar
5-4-3-2-1
Squat snatches (56/84 kg)

Cardio

AMRAPx10
2-4-6-8-..
Wall-Balls (6/9kg)
Hollow Rocks
Burpee Pull-Ups

Rest 2 min.

AMRAPx10
2-4-6-8-..
alt. OH-Lunges (6/9kg)
Push-Ups
cal. Row

Rest 2 min.

AMRAPx10
2-4-6-8-..
Box Jump Overs (20'/24')
Butterfly Sit-Ups
cal. Bike

Dienstag, 29.04.2025

Crossfit

Kelly
5 rounds for time of:
400-m run
30 box jumps (51/61 cm)
30 wall-ball shots (6/9 kg) (2.7/3 m)
– Step down from the box.

Cardio

AMRAPx32
30 Goblet Squats (15/22,5kg)
30 alt. Single Leg V-Ups
50 Double Unders / 100 Single Unders
200m. Run
30 alt. DB-Snatches (15/22,5kg)
30 Tuck-Ups
50 Double Unders / 100 Single Unders
200m. Run
30 DB-Push Press (15/22,5kg)
30 Weighted Sit-Ups (15/22,5kg)
50 Double Unders / 100 Single Unders
200m. Run

Mittwoch, 30.04.2025

Crossfit

Pre-workout
EMOM 3:
3-6 chest-to-bar pull-ups

Every 5:00 for 5 sets:
10 bench presses
Max-unbroken chest-to-bar pull-ups
– Rest the remainder of each interval.

Cardio

AMRAPx35

80 cal. Bike
10 Rounds:
5 KB-Swings (16/24kg)
5 Lanes Suitcase Carry (16/24kg)
5 Burpees Over KB

Rest 1 min.

80 cal. Ski
10 Rounds:
5 Hand Release Push-Ups
5 Air Squats
5 T2B

Rest 1 min

Donnerstag, 01.05.2025

Crossfit

AMRAPx32
Teams of 2 YGIG

Buy in: 80 Power Snatches (40/50kg)
80 Power Cleans (40/50kg)

60 Double Unders / 120 Single Unders
60 Front Squats (40/50kg)
60 Double Unders
60 Butterfly Sit-Ups
60 Double Unders
60 Pull-Ups

Cardio

AMRAPx35
Teams of 2 YGIG
400m. Sandbag Carry (bearhug) (30/45kg)
40 Air Squats
40 V-Ups
40 cal. Ski
400m. Run
40 Sandbag Over Shoulder (30/40kg)
40 Toes to bar
40 cal. Bike

Freitag, 02.05.2025

Crossfit

Pre-workout
Every 2:00 for 5 sets:
5 deadlifts

3 rounds for time of:
50 double-unders
12 deadlifts (70/102 kg)

Right into…
800-m run/row

Cardio

On a 35 min. Clock
With a Partner

20 Rounds:
6 Box Jump Overs (20'/24')
4 Air Squats
2 DB-Devil Presses (15/22,5kg)
-Switch Partner After a Full round.

AMRAP in remaining time YGIG:
60 cal. Bike
60 alt. DB- Hang Cleans (15/22,5kg)
60 Burpee Box Jump Overs (20'/24')
60 cal. Ski
6 Lanes OH-Walking Lunges (15/22,5kg)
60 Butterfly Sit-Ups

Weightlifting

Skill: (Power) Snatch

Workout: EMOM15 - 2 (Power) Snatches (Beginner & Intermediate) / 1 FF Snatch Pull + Hovering Snatch + 1 Hang Snatch (Advanced)

Acc.: Leg Raises over DB - 3x30 reps

Samstag, 03.05.2025

Crossfit

AMRAPx30
Teams of 2 YGIG
60 cal. Bike
50 Hang Power Snatches (40/50kg)
40 C2B / Pull-Ups
30 OH-Squats (40/50kg)
20 Burpees Over Bar
10 Rope Climbs

Cardio

6 Rounds:
:30 sec ON / :30 sec OFF

Deadlifts (50/60kg)
cal. Ski
Diamond Push-Ups
cal. Row
Burpee Broad Jumps
Weighted Box Step Overs (15/20kg)

Sonntag, 04.05.2025

Crossfit

Every 3:00 for 10 sets:
250-m row
– Rest the remainder of each interval.

Post workout
Accumulate:
30 GHD hip extensions

Long Distance

AMRAPx60
With a Partner

2000m. Bike

20 Rounds:
2 Muscle Ups / C2B / Pull-Ups
4 Medball Sit-Ups
6 Wall-Balls (6/9kg)
-Switch Partner After a Full Round.

2000m. Bike

20 Rounds:
2 Devil Presses (15/22,5kg)
4 DB-Thrusters (15/22,5kg)
6 alt. Lunges
-Switch partner after a full round.

2000m. Bike

20 Rounds:
2 Lanes Burpee Broad Jumps
4 Hand Release Push-Ups
6/6 Mountain Climbers
-Switch partner after a full round.

Sonntag, 27.04.2025

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

AMRAPx60
With a Partner

800m. Run

20 Rounds:
2 Muscle Ups / C2B / Pull-Ups
4 Medball Sit-Ups
6 Wall-Balls (6/9kg)
-Switch Partner After a Full Round.

800m. Row

20 Rounds:
2 Devil Presses (15/22,5kg)
4 DB-Thrusters (15/22,5kg)
6 alt. Lunges
-Switch partner after a full round.

800m. Ski

20 Rounds:
2 Lanes Empty Sled Push
4 Hand Release Push-Ups
6/6 Mountain Climbers
-Switch partner after a full round.

Hyrox Performance

Running:
compromised running

Erg Work:
compromised Row and Ski

Montag, 28.04.2025

CrossFit

3 rounds for reps:
1:00 wall-ball shots (6/9 kg) (2.7/3 m)
1:00 sumo deadlift high pulls (25/34 kg)
1:00 box jumps (51/51 cm)
1:00 push presses (25/34 kg)
1:00 row for calories
– Rest 1:00 between rounds.

Hyrox

EMOMx10
Min1: 40 sec. Max m. Row
Min2: 40 sec. Max m. Ski

Rest 2 min.

AMRAPx25
200m. Run
500m. Ski
4 Lanes Walking Lunges (20/30kg)
2 Lanes Sled Push (75kg)
200m. Run
500m. Row
4 Lanes Walking Lunges
2 Lanes Burpee Broad Jumps

Dienstag, 29.04.2025

Crossfit

2 rounds for time:
50 double-unders
40 AbMat sit-ups
30 chest-to-bar pull-ups

Post-workout
EMOM 10:
Min. 1 | 10 Barbell Goodmornings
Min. 2 | :20 side plank hold/side

Cardio

AMRAPx15
2-4-6-8-..
DB-Floor Presses (2x12,5/2x17,5kg)
cal. Ski
Double DB-Snatches (2x12,5/2,17,5kg)
Side Plank Hip Touches

Rest 3 min.

AMRAPx15
2-4-6-8-..
KB-Cleans (16/24kg)
cal. Bike
Lanes Front Rack Carry (2x16/2x24kg)
Tuck-Ups

Mittwoch, 30.04.2025

Crossfit

Heavy Day
7 sets for load:
1 clean pull
1 clean
1 hang clean

Hyrox

AMRAPx36
Teams of 2 YGIG
1000m. Row
4 Lanes Sled Pull (50kg)
40 Box Jumps (20'/24')
40 Wall-Balls (6/9kg)
1000m. Ski
4 Lanes Burpee Broad Jumps
40 Push-Ups
40 alt. OH-Lunges (6/9kg)

Donnerstag, 01.05.2025

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

AMRAPx40
With a Partner

20 Rounds:
5 Pull-Ups
10 Push-Ups
15 Air Squats
-Switch Partner Aftrer a Full Round.

AMRAP in remaining time YGIG:
80 alt. KB-Snatches (16/24kg)
70 cal. Ski
60 Mountain Climbers
50 KB-Swings (16/24kg)
400m. Suitcase Carry (16/24kg)
30 Goblet Squats (16/24kg)
20 Burpees Over Partner
10 KB-Shoulder to OH (16/24kg)

Freitag, 02.05.2025

Crossfit

AMRAP 12:
10 ring dips
:20 L-sit hold
10 DB box step-overs (51/51 cm) (15/22.5 kg)
:20 hang from the pull-up bar
– Use two dumbbells.

Post-workout
4 sets:
Bottom-up KB carry, right (15.2 m)
Bottom-up KB carry, left (15.2 m)

Hyrox

2 min Work / :30 Rest / 3 Rounds

30 Wall-Balls (6/9kg) + max Wall-Sit
200m. Run + max Hollow Hold
2 Lanes Burpee Broad Jumps + max m. Row
40 alt. Lunges + max Plank Hold
Max m. Farmers Carry (2x16/2x24kg)

Samstag, 03.04.2025

Crossfit

Pre-workout
5 sets:
1 power snatch
1 overhead squat
1 squat snatch

AMRAP 20 with a partner:
200-meter run
10-cal bike, row, or ski
5 power snatches (47/70 kg)
5 overhead squats
– Perform in “I go, you go” rounds. Partner one performs an entire round, and then partner two does an entire round. Continue in this fashion until the workout is over.

Cardio

Every 3 min x 10
40 Double Unders / Single Unders
20 alt. DB-Snatches (15/22,5kg)
10 Box Jump Overs (20'/24')
--> Max cal. Bike/Ski in remaining time.
Rest 1 min. Between Rounds.

Sonntag, 04.05.2025

Crossfit

Every 5:00 for 5 rounds:
200-meter run
20 KB-Swings (16/24kg)
10 Goblet Squats
5 Burpees

Post workout
8 sets:
:20 air squats
:10 rest

Long Distance

On a 60 min. Clock
With a Partner YGIG

Buy in: 3000m. Bike
2000m. Row
1000m. Ski

AMRAP in remainig time:

20 Rounds:
1 Wall-Walk
3 Diamond Push-Ups
5 Pull-Ups
-Switch Partner After a Full Round.

25 Sync. Burpees

20 Rounds:
1 Devil Press (15/22,5kg)
3 Shoulder Taps (left+right 1 rep)
5 alt. DB-Cleans (15/22,5kg)
-Switch Partner After a Full Round.

25 Sync. Burpees