Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 13.05.2024
CrossFit
HEAVY-DAY
0:00-10:00
1-rep-max clean
10:00-20:00
1-rep-max bench press
20:00-30:00
1-rep-max overhead squat
Dienstag, 14.05.2024
CrossFit
For time:
9 hand-release push-ups
100-m run (Row/Bike/Ski)
15 hand-release push-ups
200-m run
21 hand-release push-ups
400-m run
21 hand-release push-ups
200-m run
15 hand-release push-ups
100-m run
9 hand-release push-ups
Post-workout
Accumulate:
2:00 in a handstand
– Athlete’s choice: freestanding, against the wall, feet on a box, etc.
Cardio
Team of 2 / 2x AMRAP16
AMRAP16
P1 = 500m Row
P2 = Max. Rounds of:
2 Wall Walks
4 Burpees to Target
6 American Kettlebell Swing (16/24kg)
-Partner Switch after 500m Row
-4 min Break-
AMRAP16
P1 = 1500m Bike
P2 = Max. Rounds of:
4 Box Jump Overs (20’/24’)
6 Alt. DB Snatches (15/22,5kg)
8 Push-Ups
-Partner Switch after 1500m Bike
Technik-Class
FIVE LEAGUES EVENT 24.4:
Skill: Row Technique
AMRAP 15
50 Burpees over Rower
75 Wall Balls
Max Meter Row
Mittwoch, 15.05.2024
CrossFit
For time:
27-21-15-9
DB thrusters (10/15 kg)
Pull-ups
– Use two DBs.
Donnerstag, 16.05.2024
CrossFit
HAVANA / BENCHMARK
AMRAP 25:
150 double-unders
50 push-ups
15 power cleans (56/84 kg)
Cardio
AMRAP8
10 Pull-Ups
10 Box Jumps (20’/24’)
-Rest 2 min-
AMRAP8
10 Push-Ups
10 Slam Balls
-Rest 2 min-
AMRAP8
10 Goblet Squats (15/22,5kg)
10 V-Ups
-Rest 2 min-
Finisher: 1600m Run (Row/Bike/Ski)
Functional Bodybuilding
5x8 Back Squats (Every 3 min)
-Build to a Heavy Set of 8
4x 8-12 Strict Chin-Ups (Every 2 min)
4x8 Bicep Curl and Press (Every 2 min)
-Build to a Heavy Set of 8
Freitag, 17.05.2024
CrossFit
2 rounds for time with a partner:
50 KB swings (24/32 kg)
50 shuttle runs
– One partner works at a time; switch as needed.
– 1 shuttle run = 7,5m down/7,5m back
Post-workout
1 set:
200-m single-arm KB overhead carry
– Use workout KB.
– Switch hands as needed.
Weightlifting Beginner
Skill:
Clean + Split Jerk
Workout:
E1.5MOMx12 - Clean Complex
Accessory.:
Superset - OH Plate Press / Russian Twists
Weightlifting Fortgeschrittene
Snatch Balance - E1.5MOMx4 - 2@moderate
Flat Footed Clean Pull + Hovering Clean + Clean - E1.5MOMx4 - 1+1+1@81-91%
Tempo Jerks - E2MOMx4 - 2@78-88%
Paused Front Squat - E2MOMx3 - 3@AHAP /w 2sec Pause @bottom (2-3kg more!)
Tuck Ups - 3x 12/12
PullUps - 3x 3-10 FOR QUALITY!
Weightlifting Hausaufgaben
Snatch Push Press + OHS - 3x 3+3@mod. load
Flat Footed Snatch Pull /w 3sec Pause AT KNEE CAP + Hovering Snatch - 4x 2(1+1)@71-76%
Power Clean - 4x 2@moderate
Push Press - Find Heavy 3, drop 10% and do 1(!) set for max reps! (1-2kg more!)
Back Squat - 5x 5@85-90% of 3RM (last cycle)
Overhead Plate Press – 3x 10
Russian Twists – 3x 25/25
Samstag, 18.05.2024
Team-Wod
Team of 2 / AMRAP28 / YGIG
10 Squat Cleans (60/80kg)
20 Toes-to-Bar
10 Alt. Devils Presses (15/22,5kg)
20 Deadlifts (60/80kg)
1 min Plank Hold together (accumulate)
Sonntag, 19.05.2024
CrossFit
Five Leagues Event 24.4
AMRAP15
50 Burpees over Rower
75 Wall Balls
Max. Meter Row
Cardio
AMRAP15
15 Alt. Hang Clean and Jerk (15/22,5Kg)
20 Cal. Erg of your Choice
15 Half Burpees to alt. DB Deadlift (Use one DB)
20 Cal. Erg of your Choice
-5 min Break-
AMRAP15
15 Wall Balls (6/9kg)
200m Run with Wall Ball
15 KB Swings (16/24kg)
200m Run with Wall-Ball
Montag, 13.05.2024
Cardio
AMRAPx32
2 Rounds:
1000m. Standing Bike
20 alt. DB-Snatches (15/22,5kg)
20 Goblet Squats (15/22,5kg)
Rest 2 min.
2 Rounds:
1000m. Row
20 KB-Deadlifts (2x16/2x24kg)
20 KB-Swings (16/24kg)
Rest 2 min.
CrossFit
5 rounds for time with a partner:
400-m run
40 alternating single-leg squats
– Run together and break up the squats as needed.
Dienstag, 14.05.2024
Hyrox
AMRAPx33
600m. Run
10 Burpee Broad Jumps
20 alt. Lunges (10/20kg)
1min. Farmers Hold (2x24/2x32kg)
600m. Row
10 Lanes Empty Sled Push(AFAP!)
20 Jumping Air Squats
1min. Plank-Hold
CrossFit
Pre-workout:
Accumulate:
40 alternating handstand shoulder taps
3 rounds for time with a partner:
40 toes-to-bars
12 wall walks
– One athlete works at a time. Athletes may alternate as they see fit.
Mittwoch, 15.05.2024
Long Distance Weekday
20 Rounds:
15 Mountain Climbers
10 Sandbag Squats (20/30kg)
5 Burpee Box Jump-Over (20'/24')
-Switch Partner After a full round.
AMRAP in remaining time YGIG:
1000m. Ski
40 Hand release push-ups
40 Single Leg V-ups
2000m. Bike
40 alt. Sandbag Box-Step ups (20/30kg)
40 Butterfly Sit-Ups
CrossFit
AMRAP 20:
400-m run
50 KB swings (24/32 kg)
400-m single-KB farmers carry
– Partners run together and break up the other two movements as needed.
Donnerstag, 16.05.2024
Cardio
EMOMx10
Min1: 45 sec. Sandbag Carry (bearhug)(30/45kg)
Min2: 3-5 Wall-Walks
Rest 3min.
AMRAPx18
10 Sandbag Deadlifts (30/45kg)
50 Double Unders/50 Single Unders+50 Double tap jumps
500m. Ski
10 T2B/Knee Raises
50 Double Unders/50 Single Unders+50 Double tap jumps
1000m. Bike
CrossFit
4 rounds for max reps:
1 minute of snatches (38/61 kg)
1 minute of rowing for calories
1 minute of dumbbell box step-ups (35/50 lb) (51/51 cm)
1 minute of rest
Weightlifting
Skill: Snatch Variations/OH-Squat
EMOMx10
1 Muscle Snatch+1 BN Snatch Grip Push Press+1 Snatch Balance+1 OH-Squat
-Start with empty bar and increase weight. (Technique!)
On a 10min. Clock
Build to todays heavy:
1 Snatch Pull+1 Hang Squat Snatch+2 OH-Squats
EMOMx6
@90% From above
1 Snatch Pull+1 Hang Squat Snatch+1 OH-Squat
AMRAPx6
10 Hang-Power Snatches (20/30kg)
20 OH-Squats
Freitag, 17.05.2024
Hyrox
EMOMx12
Min1: 200m. Run
Min2: 45sec. Hollow Hold
Min3: 12 alt. KB-Front Rack Lunges (16/24kg)
Rest 3 min.
AMRAPx20
20 Wall-Balls (6/9kg)
1 Lane Sled Push (75kg)
300m. Ski
200m. Farmers Carry (2x16/2x24kg)
1 Lane Sled Push (75kg)
300m. Row
CrossFit
3 rounds for time:
50 wall-ball shots (6/9 kg) (2.7/3 m)
50 lateral burpee box jump-overs (51/61 cm)
Time CAP: 20:00
Samstag, 18.05.2024
Cardio
Every 4min x 6
20 Lateral Jumps over DB
15 alt. DB-Cleans (15/22,5kg)
10 Box Jump-overs (20'/24')
5 DB-Devil Presses (15/22,5kg)
Max cal. Row/Bike
-Rest 2min. Between rounds.
Crossfit
For time:
3 rounds:
10 handstand push-ups
20 toes-to-bar
2 rounds:
10 strict handstand push-ups
15 Pull-Ups
1 round:
10 chest-to-wall handstand push-ups
20 muscle-ups
Time CAP: 15:00
Teens
Tabata 3 Rd
Row, Ski, Bike
Skill: Handstand hold
WOD: ARAP 15 min
200m run
5 Pullups
10 Pushups
15 Airsquats
Sonntag, 19.05.2024
Long Distance
On a 60min. Clock
With a Partner
Buy in: 2000m. Row
*Every 200m. Perform 10 Sync. OH-Lunges (10/15kg)
10 Rounds:
P1: 10/12 cal. Standing Bike
P2: Wall-Sit (10/15kg)
10 Rounds:
P1: 10/12 cal. Ski
P2: Plank-Hold (10/15kg)
AMRAP in remaining time YGIG:
60 Plate Ground to OH (10/15kg)
60 Russian Twist w. Plate
60 Shoulder Taps
800m. OH-Carry (10/15kg) (Switch every 200m)
60 Tuck-Ups
60 Burpees to plate
3000m. Bike
CrossFit
Complete as many reps as possible in 10 minutes of:
10 clean and jerks (38/61 kg)
– Rest 1:00
10 clean and jerks (56/84 kg)
– Rest 1:00
10 clean and jerks (70/102 kg)
– Rest 1:00
Max reps clean and jerk in the remaining time (75/111 kg)