Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 06.05.2024
CrossFit
CINDY / BENCHMARK
As many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 air squats
Dienstag, 07.05.2024
CrossFit
Pre-workout:
On a 10:00 clock:
5 push presses
– Build to a heavy set of 5 reps.
7 rounds for time:
7 sumo deadlift high pulls (29/43 kg)
7 push presses
7 box jump-overs (24’/30’)
Cardio
30 min Tabata Session (15 Rounds) (20sec.On / 10sec. Rest)
Alt. Single DB Arm Swings (Eye Level) (15/22,5kg)
Tuck Jumps
V-Ups
Alt. DB Deadlifts (15/22,5kg)
2 alt. Shoulder Taps + 2 alt. Feet Taps
Burpees
Technik-Class
Skill:
Pull-Over
Workout:
AMRAP 10
2 Burpee Pull Over
40 Air Squat
6 DB Squat Clean & Jerk & Jerk
Mittwoch, 08.05.2024
CrossFit
Pre-workout:
On a 10:00 clock:
Freestanding handstand practice
AMRAP 10:
3-6-9-12… etc.
Toes-to-bars
1-2-3-4… etc.
Wall walks
Donnerstag, 09.05.2024
Team WOD
31 HEROES / HERO WOD
AMRAP (with a Partner) in 31 minutes
Partner A performs AMRAP of:
8 Thrusters (70/47kg)
6 Rope Climbs
11 Box Jumps (30’/24’)
While Partner B performs:
400 meter Sandbag (Slamball) Run (25/12kg)
-Partners switch after each Run.
Freitag, 10.05.2024
CrossFit
For time:
9-7-5:
Deadlifts (56/84 kg)
Hang power cleans
Front squats
Post-workout:
Accumulate:
50 good mornings
– Rest as needed.
– Athlete chooses load.
Weightlifting Beginner
Skill:
Snatch Pull + Snatch High Pull
Workout: Snatch Pull + Snatch High Pull + Hang Power Snatch - EMOMx12
Acc.: Accumulate 50 PushUps
Weightlifting Fortgeschrittene
Snatch Push Press + OHS - E2MOMx3 - 3+3@mod. load
Flat Footed Snatch Pull /w 3sec Pause AT KNEE CAP + Hovering Snatch - E1.5MOMx4 - 2(1+1)@68-73%
Power Clean - EMOM - 4x2@moderate
Push Press - Find Heavy 3, drop 10% and do 1(!) set for max reps! (1-2kg more!)
Back Squat - E3MOMx5 - 5@83-88% of 3RM (last cycle)
Overhead Plate Press – 3x10
Russian Twists – 3x25/25
Weightlifting Hausaufgaben
Snatch Balance - 2@moderate
Flat Footed Clean Pull + Hovering Clean + Clean - 1+1+1@78-88%
Tempo Jerks - 2@75-85%
Paused Front Squat - 3@AHAP /w 2sec Pause @bottom (2-3kg more!)
Tuck Ups - 3x 12/12
PullUps - 3x 3-10 FOR QUALITY!
Samstag, 11.05.2024
Team-Wod
Team of 2 / YGIG / AMRAP30
30 Overhead Squats (35/50kg)
20 Sandbag Over Shoulder
30 Cal. Row
20 Burpee Pull-Ups
30 Ring Dips / Push-Ups
20 Cal. Bike
Sonntag, 12.05.2024
CrossFit
For time:
20 burpees
100 double-unders
20 left-arm DB snatches
20 right-arm DB snatches
400/500-m row
50 single-arm overhead DB lunges
400/500-m row
20 left-arm DB snatches
20 right-arm DB snatches
100 double-unders
20 burpees
– Use one dumbbell (15/22,5kg).
– Switch arms on the lunges as needed
Cardio
AMRAP 10
15/20 Cal. Row
40 Jumping Air Squats
-Break 2 min
AMRAP10
15/20 Cal. Ski
40 Double Unders
-2 min Break
AMRAP10
15/20 Cal. Bike
40 Crossed Mountain Climbers
Montag, 06.05.2024
Cardio
AMRAPx30
40 cal. Bike
30 Butterfly Sit-Ups
20 Lateral Jumps over Sanbag
10 Sandbag Back Squats (20/30kg)
40 cal. Ski
30 Tuck-Ups
20 DB-Push Press (15/22,5kg)
10 Burpees over DB
CrossFit
Pre-workout:
On a 10:00 clock:
Build to a heavy weighted strict pull-up or your first strict pull-up
AMRAP 10:
30 walking lunges
6 strict pull-ups
5 KB strict presses/arm (12/16 kg)
Dienstag, 07.05.2024
Hyrox
„Wyck“
For time:
400m. Run/Row
20 Burpees
600m. Run/Row
40 Wall-Balls (6/9kg)
800m. Run/Row
60 Sandbag Lunges (10/20kg)
1000m. Run/Row
60 Sandbag Lunges (10/20kg)
800m. Run/Row
40 Wall-Balls (6/9kg)
600m. Run/Row
20 Burpees
400m. Run/Row
TC: 40min.
CrossFit
3 rounds for time:
50 sit-ups
30 deadlifts (43/61 kg)
Post-workout
2 Rounds:
21 Supermen
15 Barbell Goodmorning
9 cal. Row
-Rest 30 sec. Between rounds.
Mittwoch, 08.05.2024
Long Distance Weekday
AMRAPx12
500m. Row
20 American KB-Swings (16/24kg)
1 min. KB-Oh Hold (16/24kg)
Rest 2min.
AMRAPx12
500m. Ski
20 alt. DB-Cleans (15/22,5kg)
1 min. Plank-Hold
Rest 2 min.
AMRAPx12
1000m. Bike
20 Box Jump over (20'/24')
1 min. Active-Hang in pull up bar
CrossFit
Pre-workout:
On a 10:00 clock:
Practice 5-7 sets of a power snatch + overhead squat single from the floor.
5 x 2:30 rounds:
10 overhead squats (29/43 kg)
30 lateral hops over bar
Max-calories any machine in the remaining time.
– Rest 2:30 between rounds.
Donnerstag, 09.05.2024
Team WOD
AMRAPx40
Teams of 2 YGIG
400m. Sandbag Carry (30/45kg)
2000m. Bike
8 Lanes Sled push (partner on top)
40 Sandbag over Shoulder
40 Burpee+Crawl Under+Jump over partner
8 Lanes Wheelbarrow walk
Freitag, 10.05.2024
Hyrox
AMRAPx34
2 Rounds:
200m. Farmers Carry (2x16/2x24kg)
20 alt. Single Leg V-Ups
400m. Run
Rest 1 min.
2 Rounds:
200m. Ski
20 Burpee to Wall-Ball (6/9kg)
4 Lanes Walking Lunges (10/20kg)
CrossFit
3 rounds for time:
21 power cleans (47/70 kg)
400-m run
Plank hold for time equal to run time
– Plank hold should be unbroken.
Samstag, 11.05.2024
Cardio
AMRAPx35
Teams of 2 YGIG
40 Partner Wall Balls (6/9kg)
40 Weighted Box Step Overs (20'/24')(15/22,5kg)
10 Wall-Walks
2000m. Ski
40 OH-Lunges (6/9kg)
40 DB-Devils presses (15/22,5kg)
10 Pull-Ups
Crossfit
AMRAP 25 with a partner:
20 wall-ball shots (2.7/3 m)(6/9 kg)
10 bar muscle-ups
5 wall walk + burpees
– Partners split work as needed.
Teens
Burpee + Shuttlerun Ladder 1-2-…-10
Skill: DU/SU (Springseil mitbringen)
WOD:
10 WB (2/4 kg)
20 DL (10/20 kg)
30 SU
40 Alt. DB Snatch 5/7,5 kg
30 SU
20 DL (10/20 kg)
10 WB (2/4 kg)
Cool Down: 1500/2000 m easy row
Sonntag, 12.05.2024
Long Distance
On a 60min. Clock
Teams of 2 YGIG
Buy in: 3000m. Bike
2000m. Row
1000m. Ski
20 Rounds:
12 Deadlifts (25/35kg)
9 Hang Power Cleans
6 Push Press
-Switch Partner after a full round.
AMRAP in remaining time:
40 Push Ups
200m. Run (Together)
40 Air Squats
200m. Run
40 Shoulder Taps
200m. Run
40 Lunges
200m. Run
40 Butterfly Sit-ups
200m. Run
CrossFit
For time:
5-10-15-20-25
Cal. Bike
DB hang snatches, left-arm (12.5/15 kg)
DB hang snatches, right-arm
Post-workout:
Accumulate 10 reps of each movement per arm:
DB Turkish get-up + windmill