Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Sonntag, 25.05.2025
Crossfit
Pre-workout
Every :90 for 6 sets:
1 clean pull
1 hang power clean
1 push jerk
15-12-9-6-3 reps for time:
Power cleans (34/52 kg)
Push jerks
Box jump-overs (51/61 cm)
Long Distance
AMRAPx60
Teams of 2 YGIG
800m. Run
100 cal. Row
50 Sync. Deadlifts (100/150kg)(one barbell)
50 C2B / Pull-Ups
800m. Run
100 cal. Ski
50 Sync. Lateral Burpees Over Bar
50 Handstand Push-Ups / Pike Push-Ups
800m. Run
100 cal. Bike
Montag, 26.05.2025
CrossFit
Every 5:00 for 5 rounds:
:30 single-KB goblet hold (24/32 kg)
15/20-cal bike
10 Russian KB swings (24/32 kg)
– Score is the slowest round.
Cardio
EMOMx35
Min1: 10 Push-Ups + Max Wall-Balls (6/9kg)
Min2: 45 sec. Max Double Unders
Min3: 10 Butterfly Sit-Ups + Max Hollow-Hold
Min4: 200m. Run (AFAP!)
Min5: Rest
Dienstag, 27.05.2025
Crossfit
For time:
500-400-300-200-100
Meter row
50-40-30-20-10
AbMat sit-ups
Double-unders
Post-workout
Accumulate:
30-50 GHD hip extensions or banded good mornings
Cardio
Every 3 minx8
15 Box Jump Overs (20'/24')
12 alt. DB Hang-Cleans (15/22,5kg)
9 Goblet Squats
6 Down & Ups
into max cal. Bike/Ski in remaining time.
Rest 1 min. Between rounds.
Mittwoch, 28.05.2025
Crossfit
21-15-9 reps for time:
Cleans (43/61 kg)
Ring dips
Post-workout
EMOM 7:
3 box jumps
– Use a higher box than you would normally use.
Cardio
AMRAPx32
1000m. Row
200m. Run
2 Wall-Walks
25 Single Arm KB-Swings (16/24kg)
25 Hand Release Push-Ups
1000m. Ski
200m. Run
2 Wall-Walks
25 alt. KB-Gorilla Rows (16/24kg)
25 Deadbugs
Donnerstag, 29.05.2025
Himmelfahrt Geschlossen
Murph in Horn-Lehe
Freitag, 30.05.2025
Crossfit
“Demodog Duo”
Part A)
0:00- 15:00
3 Rounds for time:
400m Run
12 Hang Power Cleans (43/61kg)
12 Burpees to Target
Part B)
15:00-30:00
3 Rounds for Time
400m Run
12 Shoulder to Overhead (43/61kg)
24 Abmat Sit-Ups
Cardio
AMRAPx35
400m. Run
30 Wall-Balls (6/9kg)
30 Russian Twist w. DB (15/22,5kg)
30 Weighted Box Step Overs (20'/24')(15/22,5kg)
1000m. Row / Ski
Rest 1 min.
Weightlifting
Skill: Hang Power Snatch (Catch High, Middle, Low)
WOD: E1.5MOMx10 - 3 Hang Power Snatches (Catch High, Middle, Low)
Acc.: Russian Overhead Plate Box Step Up - 3x12/12
Samstag, 31.05.2025
Crossfit
For time with a partner:
1,000-m run
50 Curtis-P complexes (25/34 kg)
800/1,000-m row
– One partner works at a time on the run, complexes, and row.
– Both partners perform 4 burpees at the TOP of each minute during the Curtis-P complexes.
Cardio
AMRAPx10
200m. Run
20 Walking Lunges (15/22,5kg)
20 DB Clean & Jerk (15/22,5kg)
Rest 2 min.
AMRAPx10
200m. Row
20 KB-Swings (16/24kg)
20 KB-Deadlifts (2x16/2x24kg)
Rest 2 min.
AMRAPx10
500m. Standing Bike
3 Lanes Burpee Broad Jumps
20 Hollow Rocks
Sonntag, 01.06.2025
Crossfit
For load:
3-3-3-3-3
Deadlift
– Start every rep with an open hand and a return under control (no dropping the bar).
Post-workout:
AMRAPx12
15 Hang Power Cleans (30/40kg)
12 cal. Row
9 Front Squats (30/40kg)
3 Lateral Burpees over bar
Long Distance
AMRAPx60
With a partner
150 cal. Bike (YGIG)
20 Rounds:
9 Hang Power Cleans (30/40kg)
6 Front Squats
3 Shoulder to OH
-Switch partner after a full round.
800m. Run (YGIG)
20 Rounds:
9 Wall-Balls (6/9kg)
6 Burpee Pull-Ups
3 Push-Ups
-Switch partner after a full round.
Sonntag, 25.05.2025
Crossfit
3 rounds for time:
800-m run/row
20 pull-ups
60 air squats
Long Distance
On a 60 min. Clock
With a Partner
Buy in:
200 cal. Ski
100 DB-Devil Presses (15/22,5kg)
200 cal. Bike
AMRAP in remaining time:
400m. OH-Carry (15/22,5kg)
80 Hand Release Push-Ups
25 Sync. Air Squats
400m. Run
80 DB-Clean & Jerk (15/22,5kg)
25 Sync. Air Squats
400m. Suitcase Carry (15/22,5kg)
80 Pull-Ups
25 Sync. Air Squats
Hyrox Performance
Strength Circle:
1min ON / 1min OFF
Erg Technique
AMRAPS 10min in Teams of 2
Montag, 26.05.2025
CrossFit
"A Storm is Coming"
For Time:
3 Rounds
18 Toes to Bar
15 Clean & Jerks (43/61kg)
Hyrox
AMRAPx16
1000m. Ski
800m. Run
1000m. Row
Rest 3 min.
AMRAPx16
3 Lanes Burpee Broad Jumps
30 Wall-Balls (6/9kg)
30 alt. OH-Lunges (6/9kg)
Dienstag, 27.05.2025
Crossfit
Back Squat
Every 3:00 x 5 Sets
Set 1: 8 @ 65%
Set 2: 8 @ 65%
Set 3: 6 @ 70%
Set 4: 6 @ 75%
Set 5: Max Reps @ 80%
“Gotham's Reckoning”
For Max Reps
4 Sets
1:45 AMRAP
5 Shuttle Runs
15 Goblet Squats (24/32kg)
Max Burpees to Target
Rest 45 seconds b/t sets
Cardio
AMRAPx35
2 Rounds:
1000m. Bike
20 Box Jump Overs (20'/24')
10 Triceps Dips On Box
Rest 1 min.
2 Rounds:
500m. Ski
20 alt. DB-Snatches (15/22,5kg)
10 DB-Push Press
Rest 1 min.
2 Rounds:
500m. Row
20 Renegade Rows (15/22,5kg)
10 Burpees Over DB
Mittwoch, 28.05.2025
Crossfit
Pre-workout
3-5 sets:
5 deadlifts
– Build to workout weight or slightly heavier.
10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlifts (70/102 kg)
Handstand push-ups
Hyrox
1:30 Work / :30 Rest x 3 Rounds
- Max m. Sled Push (75kg)
- Max m. Ski
- 30 Shoulder Taps + Max Wall-Balls (6/9kg)
- 200m. Run + Max Burpee Broad Jumps
- Max m. Row
Donnerstag, 29.05.2025
Himmelfahrt Special
Murph
Alone or with a Partner
For time:
1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run
– Partition anyhow.
– Wear a weight vest if you have one (14/20 lb)
Freitag, 30.05.2025
Crossfit
Squat Snatch
Every 90 seconds x 8 Sets
2 Snatch Pulls, Touch & Go
Rest 10 seconds
1 Squat Snatch
“Climbing To Freedom"
10:00 AMRAP
12 Wall Balls (6/9kg)
8 Deadlifts (70/102kg)
4 Box Jumps (24'/30')
Hyrox
AMRAPx40
Teams of 2 YGIG
4 Lanes Burpee Broad Jumps
1000m. Row
4 Lanes Sled Pull (50kg)
1000m. Run (Together)
4 Lanes Burpee Broad Jumps
1000m. Ski
10 Lanes Walking Lunges (10/20kg)
100 Wall-Balls (6/9kg)
Samstag, 31.05.2025
Crossfit
For time with a partner:
60 synchronized AbMat sit-ups
80/120 calories
60 toes-to-bars
56/80 calories
60 synchronized strict knees-to-elbows
42/60 calories
– Use any machine for calories.
Cardio
AMRAPx30
5-10-15-20-...
Thrusters (30/40kg)
Push-Ups
Shoulder to OH (30/40kg)
Air Squats
-After each round perform 400m. Run/Row or Ski
Sonntag, 01.06.2025
Crossfit
Pre-workout
Every :90 for 6 sets:
1 clean pull
1 hang power clean
1 push jerk
15-12-9-6-3 reps for time:
Power cleans (34/52 kg)
Push jerks
Box jump-overs (51/61 cm)
Long Distance
AMRAPx60
Teams of 2 YGIG
100 cal. Ski
800m. Run (Together)
50 Sync. Deadlifts (100/150kg)
50 C2B / Pull-Ups
50 Sync. Air Squats
800m. Run (Together)
100 cal. Ski
50 Sync. Lateral Burpees Over Bar
50 alt. Single Leg V-Ups
50 Sync. alt. Lunges
Hyrox Performance
Strength Circle:
1min ON / 1min OFF
Erg Technique
AMRAP 20min in Teams of 2