Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 27.04.2026
Crossfit
"ANDI"
For time:
100 hang power snatches
(20/29 kg)
100 push presses
100 sumo deadlift high pulls
100 front squats
Hybrid
On a 10min. Clock
Build to a 3RM Push-Press
EMOMx16
Min1: 45 sec. Sandbag-Hold (bearhug)(30/45kg)
Min2: 45 sec. Max cal. Ski
Min3: 30-50 Double Unders / Single Unders
Min4: 45 sec. Max cal. Bike
Cardio
AMRAPx15
2-4-6-8-..
alt. DB-Snatches (15/22,5kg)
Wall-Balls (6/9kg)
cal. Ski
-After each round perform 25 Double Unders / Single Unders
Rest 3 min.
AMRAPx15
2-4-6-8-..
Box Jump Overs (20'/24')
Jumping Lunges
cal. Bike
-After each round perform 2 Burpee Box Jump Overs
Dienstag, 28.04.2026
Crossfit
Heavy-Day
For load:
Deadlift
10-10-7-7-3-3-3
Post workout accessory
8 rounds:
:20 hollow rocks
:10 rest
:20 Superman rocks
:10 rest
Hybrid
Every 2:30x5
5 Back-Squats @RPE 8-9
-Use the same loas across all sets.
AMRAPx7
20 cal. Standing Bike / Echo Bike
20 Bycycle Squats (16/24kg)
Rest 2 min.
AMRAPx7
20 cal. Row
20 DB-Deadlifts (2x15/2x22,5kg)
Mittwoch, 29.04.2026
Crossfit
Pre-workout skill
2 rounds for max reps:
:30 single-unders
:30 rest
:30 double-unders
:30 rest
:30 triple-unders
:30 rest
For time:
10-8-6-4-2
Push jerks (56/84 kg)
100-80-60-40-20
Double-unders
Hybrid
Every 1:30x8
Set 1-4: 5 Strict Pull-Ups (Weighted if possible)
Set 6-8: 8 Seated DB Strict Press (AHAP!)
AMRAPx16
200m. Run
400m. Row
20 Plate Ground to OH (10/15kg)
200m. Run
400m. Ski
20 DB-Push Press (2x10/2x15kg)
Cardio
AMRAPx30
50 cal. Bike
25 KB-Swings (16/24kg)
25 Weighted Box Step Overs (20'/24')(16/24kg)
50 cal. Ski
25 DB-Hang Squat Cleans (2x10/2x15kg)
25 DB-Devil Presses (2x10/2x15kg)
Donnerstag, 30.04.2026
Crossfit
AMRAP 15:
3-6-9-12…
Chest-to-bar pull-ups
– Row 12/15 calories after each round.
Post-workout accessory
3 sets:
15 DB bench presses or floor presses
25 banded pull-aparts
Hyrox
AMRAPx15
2-4-6-8-..
Lanes Walking Lunges (10/20kg)
Burpee Broad Jumps
-Ater each round perform 200m. Run
Rest 3 min.
AMRAPx15
2-4-6-8-..
Wall-Balls (6/9kg)
cal. Row
-After each round perform 100m. Farmers Carry (2x16/2x24kg)
Freitag, 01.05.2025
Long Distance
AMRAPx60
Teams of 2
10 Rounds:
10/12 cal. Bike
10 DB-Thrusters (2x10/2x15kg)
-Switch partner after a full round.
10 Rounds:
10/12 cal. Row
10 American KB-Swings (16/24kg)
-Switch partner after a full round.
10 Rounds:
10/12 cal. Ski
10 Toes to bar
-Switch partner after a full round.
10 Rounds:
200m. Run
10 Box Jump Overs (20'/24')
-Switch partner after a full round.
Samstag, 02.05.2026
Long Distance
AMRAPx60
Teams of 2 YGIG
200 cal. Bike
80 Burpee High Box Jump Overs (24'/20')
80 Partner Butterfly Sit-Ups (6/9kg)
20 Wall-Walks
200 cal. Ski
80 KB-Swings (16/24kg)
80 Shoulder Taps
20 Muscle Ups / C2B / Pull-Ups
CrossFit
For time:
Teams of 2 YGIG
60 cal. Row
60 Push-Press (40/60kg)
60 Power Cleans
60 Toes to bar
60 Box Jump Overs (20'/24')
60 Power Cleans
60 Push-Press
60 cal. Row
TC: 35 min.
Hybrid
E2MOMx6
5 Deadlifts @RPE 8
-Use the same load across all sets.
AMRAPx16
20 cal. Bike
15 Down & Ups
15 Medball Thrusters (6/9kg)
20 cal. Ski
15 Butterfly Sit-Ups (6/9kg)
15 Burpees over line
Sonntag, 03.05.2026
CrossFit Performance
Hyrox
AMRAPx40
Teams of 2 YGIG
6 Lanes Sled Push (75kg)
800m. Run (Together)
100 Wall-Balls (6/9kg)
800m. Row
6 Lanes Burpee Broad Jumps
800m. Run (Together)
100 alt. Lunges (10/20kg)
800m. Ski
CrossFit
Pre-workout:
EMOM 9:
1 push press
– Build in load.
"JACK"
AMRAP 20:
10 push presses (34/52 kg)
10 kettlebell swings (35/53 lb)
10 box jumps (51/61 cm)
Montag, 27.04.2026
Crossfit
Pre-workout practice
Sprint drills
Barbell cycling
8 rounds for reps:
On a 1:00 clock:
100-m sprint
Max clean and jerks (34/52 kg)
– Rest 3:00 between rounds.
Hyrox
EMOMx16
Min1: 20 Unbroken Wall-Balls (6/9kg)
Min2: 8-10 Burpee Box Jump Overs (20'/24')
Min3: 20 alt. Sandbag Lunges (20/30kg)
Min4: 8-10 Burpee Broad Jumps
AMRAPx15
500m. Row
5 Burpees over rower
500m. Ski
5 DB-Thrusters (2x10/2x15kg)
Dienstag, 28.04.2026
Crossfit
Pre-workout build-up
Every 4:00 x 4 sets:
8 overhead squats
– Build to starting load.
For load:
Overhead squat
8-8-8-8
Then …
AMRAP 6:
40 overhead squats (25/34 kg)
30 deficit push-ups (2/4 in)
Hybrid
On a 12 min. Clock
Build to a 3RM Front Squat
EMOMx16
Min1: 10/12 cal. Standing Bike
Min2: 12-15 Bycycle Squats (16/24kg)
Min3: 10/12 cal. Echo Bike
Min4: 12-15 Heartbeat Squats (10/15kg)
Mittwoch, 29.04.2026
Crossfit
For time:
100 double-unders
60 DB deadlifts (15/22,5kg)
100 double-unders
45 DB hang power cleans
100 double-unders
30 DB push jerks
– Use two dumbbells.
Hyrox
AMRAPx35
2000m. Ski
Every 250m. Perform:
5 DB-Devil Presses (2x10/2x15kg)
6 alt. DB-Lunges
Rest 1 min.
2000m. Row
Every 250m. Perform:
5 Burpee Broad Jumps
10 Medball Thrusters (6/9kg)
Rest 1 min.
Donnerstag, 30.04.2026
Cardio
AMRAPx35
50 Double Unders / Single Unders
50 cal. Bike
25 Toes to bar
5 Wall-Walks
50 Double Unders / Single Unders
50 cal. Ski
25 alt. DB-Snatches (15/22,5kg)
5 Burpee Box Jump Overs (20'/24')
Hybrid
Every 1:30x8
Set 1-4: 5 Strict Pull-Ups (Weighted if possible)
Set 6-8: 8 Seated DB Strict Press (AHAP!)
AMRAPx7
15 cal. Ski
15 Double DB-Snatches (2x10/2x15kg)
Rest 2 min.
AMRAPx7
15 cal. Row
15 Butterfly Sit-Ups (6/9kg)
Weightlifting
Skill: Clean & Jerk
Every 1:30x5
3 Split Jerks
Every 1:30x5
3 Squat Cleans
EMOMx6
1 Clean & Jerk @70%+
E2MOMx5
3 Back Squats @75%+
Freitag, 01.05.2025
Long Distance
AMRAPx60
Teams of 2
100 cal. Ski
400m. Run (Together)
100 alt. DB-Snatches (15/22,5kg)
100 cal. Row
400m. Run (Together)
10 Lanes Sled Push (75kg)
100 cal. Bike
400m. Run (Together)
100 Partner Wall-Balls (6/9kg)
Samstag, 02.05.2026
CrossFlex
Crossfit
3 rounds for time with a partner:
400-m run
30 walking lunges
30 pull-ups
Start at 15:00 and go to completion:
3 rounds for time with a partner:
400-m run
20 wall-ball shots (6/9 kg) (2.7/3 m)
20 toes-to-bars
– Run together; split the remaining work evenly.
Hybrid
Every 2:30x5
8 Deadlifts @RPE 7
AMRAPx8
100m. Farmers Carry (2x16/2x24kg)
10 Medball Squat Cleans (6/9kg)
10 cal. Ski
Rest 2 min.
AMRAPx8
200m. Run
10 High Box Jump Overs (24'/30')
10 cal. Bike
Sonntag, 03.05.2026
Cardio
AMRAPx32
2000m. Bike
30 Deadlifts (30/40kg)
30 Butterfly Sit-Ups
1000m. Ski
30 Front Squats (30/40kg)
30 Handrelease Push-Ups
Long Distance
AMRAPx60
Teams of 2 YGIG
4000m. Bike
60 Toes to bar
20 Wall-Walks
3000m. Row
60 DB-Thrusters (2x10/2x15kg)
20 DB-Devil Presses (2x10/2x15kg)
2000m. Ski
60 KB-Swings (16/24kg)
20 Lanes empty sled push
Hyrox Performance
compromised running
On a 60min clock:
Buy in:
2k row /ski
1k run
into
3 sets
300m ski/row
400m run
into
3 sets
2 lanes sled pull @ comp. weight
400m run
into
3 sets
100m farmers carry @ comp. weight
400m run
into max. distance run in remaining time