Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 25.05.2026
Murph Horn-Lehe
Dienstag, 26.05.2026
Crossfit
4 x AMRAP 3:
21 AbMat sit-ups
15 box jump-overs (51/61 cm)
9 squat cleans (43/61 kg)
Max toes-to-bars in remaining time
– Rest 3:00 between AMRAPs.
Hybrid
E2MOMx5
4 Back Squats @RPE 9
-Use the same load across all sets.
EMOMx8
:40 On / :20 Off
Min1: Standing Bike
Min2: Burpee Box Jump Overs (20'/24')
Rest 2 min.
EMOMx8
:40 On / :20 Off
Min1: Cal. Row
Min2: Slam Balls
Mittwoch, 27.05.2026
Crossfit
Pre-workout strength
Every 3:00 x 5 sets:
5 push presses
– Build in load.
AMRAP 18
1-2-3-4-5, etc.
Strict pull-ups
cal. Ski
Push presses (47/70 kg)
Wall-Walks
Hybrid
E2MOMx5
8 Bent Over Row
-Build in load
AMRAPx7
200m. Run
200m. Row
25 alt. DB-Snatches (15/22,5kg)
Rest 2 min.
AMRAPx7
500m. Bike
200m. Ski
25 DB-Bent Over Row (2x10/2x15kg)
Cardio
AMRAPx15
Max m. Ski
-Every 250m. Perform:
5 Toes to bar
10 alt. Lunges
10 Wall-Balls (6/9kg)
Rest 3 min.
AMRAPx15
Max m. Row
-Every 250m. Perform:
5 Push-Ups
10 Box Jumps (20'/24')
10 V-Ups
Donnerstag, 28.05.2026
Crossfit
Pre-workout skill
4 rounds:
:10 heavy or high wall-ball shots
:20 rest
:10 triple-unders
:20 rest
– Use a 20/30-lb ball or throw to a 10/3.4-m target.
3 rounds for time:
30 wall-ball shots (6/9 kg)
90 double-unders
Hyrox
AMRAPx35
1000m. Ski
400m. Run
4 Lanes Burpee Broad Jumps
55 Wall-Balls (6/9kg)
1000m. Row
400m. Run
4 Lanes Walking Lunges (10/20kg)
Freitag, 29.05.2025
Crossfit
Pre-workout strength
EMOM 5:
1 squat clean
2 front squats
— Shoot for about 60-70% of 1-rep-max front squat; increase load as needed.
— Treat these as speed front squats; move quickly for all three reps.
For time:
On a 2:30 clock:
20 front squats (29/43 kg)
12 burpees over the bar
On a 2:30 clock:
16 front squats (43/61 kg)
12 burpees over the bar
On a 2:30 clock:
12 front squats (56/84 kg)
12 burpees over the bar
On a 2:30 clock:
8 front squats (61/93 kg)
12 burpees over the bar
On a 2:30 clock:
4 front squats (65/102 kg)
12 burpees over the bar
– Rest the remainder of each 2:30 window.
– Record your time for each couplet.
Hyrox
EMOMx9
:40 On / :20 Off
Min1: DB-Thrusters (AHAP!)
Min2: Burpee Broad Jumps
Min3: Standing Bike
AMRAPx25
Teams of 2 YGIG
4 Lanes Sled Pull (50/75kg)
400m. Run (Together)
1000m. Row
4 Lanes Walking Luges (10/20kg)
400m. Run (Together)
1000m. Ski
Hybrid
EMOMx10
Min1: 5 Strict Press (AHAP)
Min2: 3-5 Strict Pull-Ups (Weighted if possible)
AMRAPx20
25 cal. Ski
20 American KB-Swings (16/24kg)
20 KB-Hold Lunges
25 cal. Bike
20 DB-Devils Presses (2x10/2x15kg)
20 Butterfly Sit-Ups
Weightlifting
Samstag, 30.05.2026
Long Distance
AMRAPx60
Teams of 2 YGIG
800m. Run
80 cal. Ski
80 DB-Hang Clean & Jerk (15/22,5kg)
20 Rope Climbs
800m. Run
80 cal. Bike
80 Sandbag Over Shoulder (30/45kg)
20 Wall-Walks
CrossFit
Every 2 minx5
1 Snatch Deadlift
1 Snatch Pull
1 Hang Power Snatch
-Build to a heavy complex
For time with a partner:
60-50-40-30-20
Hang Power Snatches (25/34 kg)
150-120-90-60-30
Handstand walk feet
— Split the work as desired.
Hybrid
E2MOMx6
3 Front Squats
-Build in load across sets.
-Start above 75% from 1 RM
AMRAPx18
5 Burpees
200m. Run
30 cal. Bike
20 alt. OH-Reverse Lunges (15/22,5kg)
5 Burpees
200m. Run
30 cal. Row
20 alt. DB-Snatches (15/22,5kg)
Sonntag, 31.05.2026
CrossFit Performance
Hyrox
AMRAPx40
Teams of 2
800m. Run (Together)
1000m. Ski
4 Lanes Sled Push (75kg)
800m. Run
1000m. Row
8 Lanes Burpee Broad Jumps
CrossFit
For time:
6 rope climbs (4.6/4.6 m)
6 DB farmers carry shuttles (22.5/32.5 kg)
21 DB deadlifts (22.5/32.5 kg)
21-cal bike
4 rope climbs
4 DB farmers carry shuttles
15 DB deadlifts
15-cal bike
2 rope climbs
2 DB farmers carry shuttles
9 DB deadlifts
9-cal bike
— Use two dumbbells.
— 1 shuttle is 25 ft down and back.
Montag, 25.05.2026
MURPH 🙂
Dienstag, 26.05.2026
Crossfit
AMRAP 20:
100-m DB suitcase carry (15/22.5 kg)
10 shuttle runs
30 alternating DB hang snatches
– Shuttle run is 25 ft out and back.
Post-workout accessory
EMOM 8:
6 DB tempo squats
– Each squat is :03 down + :03 pause at the bottom.
Hybrid
EMOMx8
3 Push Press
-Build in load.
EMOMx16
Min1: 10-15 Toes to bar / Knee over hips
Min2: :40 sec. Burpee Shuttle Runs
Min3: 10-15 Strict Press
Min4: :40 sec. Max cal. Ski
Mittwoch, 27.05.2026
Crossfit
5 sets for load:
5 shoulder presses + 5 push presses + 5 push jerks
– No rest between movements.
Post-workout test
AMRAP 1:
Max push presses at 60%
Hyrox
EMOMx36
:40 On / :20 Off
Min1: Burpee Box Jumps (20'/24')
Min2: Sled Push (75/125kg)
Min3: cal. Ski
Min4: Wall-Balls (6/9kg)
Min5: Burpee Broad Jumps
Min6: Rest 🙂
Donnerstag, 28.05.2026
Cardio
AMRAPx33
33 cal. Bike
33 alt. DB-Snatches (15/22,5kg)
33 Shoulder Taps
33 cal. Ski
33 American KB-Swings (16/24kg)
33 Flutter Kicks
33 cal. Row
33 Pull-Ups
33 Tuck-Ups
Hybrid
E2MOMx5
5 Box Front Squats @RPE 8
-Use the same load across all sets.
AMRAPx16
200m. Run / row
20 Weighted Box Step Overs (20'/24')(16/24kg)
20 Goblet Squats (16/24kg)
200m. Run / row
20 Jumping Lunges
20 Down & Ups
Weightlifting
Skill: Snatch
Every 1:30x10
1 Snatch Pull
1 Hang Power Snatch
1 Snatch Balance
-Build in load across sets.
Every 1:30x10
1 Power Snatch + 1 Below the knee hang squat snatch
-Build in load.
Freitag, 29.05.2025
Crossfit
Pre-workout build-up
4 sets:
3 touch-and-go power cleans
AMRAP 21 with a partner:
30-cal row
20 burpees over the rower
10 power cleans (47/70 kg)
– One person works at a time.
Hyrox
AMRAPx20
P1: 1ooom. Run
P2: Max m. Row
-Switch
-Score is meter on rower.
Rest 2 min.
AMRAPx20
Teams of 2 YGIG
100 Wall-Balls (6/9kg)
20 Lanes Walking Lunges (10/20kg)
100 cal. Ski
Hybrid
Every 2minx6
8 Deadlifts @RPE 7-8
-Use the same load across all sets.
EMOMx16
:40 On / :20 Off
Min1: cal. Row
Min2: Sandbag Carry (30/45kg)
Min3: cal. Bike
Min4: 4 Sandbag Deadlifts+ max burpees over sandbag
Samstag, 30.05.2026
CrossFlex
CrossFit
AMRAP 25 with a partner:
150 double-unders
50 pull-ups
15 power cleans (56/84 kg)
– Partners split work as desired.
Hybrid
E2MOMx6
5 Deadlifts @RPE 9
-Use the same load across all sets.
AMRAPx18
25 cal. Bike
20 KB-Swings (16/24kg)
5 Wall-Walks
25 cal. Row
20 DB Devil Presses (2x15/2x22,5kg)
5 DB Thrusters
Sonntag, 31.05.2026
Cardio
AMRAPx15
Max m. Ski
-Every 250m. Perform:
5 Toes to bar
10 alt. Lunges
10 Wall-Balls (6/9kg)
Rest 3 min.
AMRAPx15
Max m. Row
-Every 250m. Perform:
5 Push-Ups
10 Box Jumps (20'/24')
10 V-Ups
Long Distance
AMRAPx28
Teams of 2 YGIG
3000m. Bike
10 Lanes Partner Sled Push
25 sync. Air Squats
100 alt. DB-Hang Clean & Jerk
25 sync. Air Squats
Rest 4 min.
AMRAPx28
Teams of 2 YGIG
1000m. Ski
100 Front Squats (30/40kg)
25 sync. Push-Ups
100 Shoulder to OH (30/40kg)
25 sync. Push-Ups
Hyrox Performance