Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
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.
Montag, 02.06.2025
CrossFit
DIANE
For time:
21-15-9
Deadlifts (70/102 kg)
Handstand push-ups
Post-workout
4 sets:
:20 hollow rocks
:10 rest
Cardio
AMRAPx32
30 Jumping Air Squats
30 Box Jump Overs (20'/24')
30 Tuck-Ups
60 cal. Ski
30 Lateral Jumps Over KB
30 KB-Swings (16/24kg)
30 Flutter Kicks
60 cal. Row
Dienstag, 03.06.2025
Crossfit
Pre-workout
Every 2:00 for 5 sets:
1 power clean
1 front rack lunge, right leg
1 front rack lunge, left leg
AMRAP 10:
10 alternating front-rack lunges (43/61 kg)
10 bar-facing burpees
10 chest-to-bar pull-ups
Cardio
EMOMx12
Min1: :30 sec. Max Double Unders / Single Unders
Min2: 10-15 T2B
Rest 3 min.
AMRAPx18
2000m. Bike
15 Push-Ups
15 Butterfly Sit-Ups
1000m. Ski
15 V-Ups
15 Burpees
Mittwoch, 04.06.2025
Crossfit
Pre-work:
EMOMx6
3 shoulder-to-overhead
-Build to a heavy set.
4 rounds for time:
400/500-m row
10 shoulder-to-overheads (56/84 kg)
Cardio
EMOMx35
Min1: 10-12 Burpee Broad Jumps
Min2: 45 sec. Max cal. Bike
Min3: 12-16 alt. DB Clean & Jerks (15/22,5kg)
Min4: 45 sec. Max cal. Row
Min5: 45 sec. Wall-Sit
Donnerstag, 05.06.2025
Crossfit
Heavy-Day
For load:
Back squat
10-10-10-10-10
EMOMx10
Min1: cal. Row
Min2: Deadlifts (50/60kg)
Cardio
AMRAPx32
2 Rounds:
200m. Run/Row
10 Lanes Walking Lunges
20 Wall-Balls (6/9kg)
Rest 1 min.
2 Rounds:
200m. Farmers Carry (2x16/2x24kg)
20 cal. Ski
20 KB-Deadlifts (2x16/2x24kg)
Rest 1 min.
Freitag, 06.06.2025
Crossfit
For time:
2 ring muscle-ups / bar muscle-ups
100-m single-DB carry (15/22.5 kg)
200-m run
4 ring muscle-ups
100-m single-DB carry
200-m run
6 ring muscle-ups
100-m single-DB carry
200-m run
8 ring muscle-ups
100-m single-DB carry
200-m run
10 ring muscle-ups
100-m single-DB carry
200-m run
– Carry the dumbbell any way.
Cardio
AMRAPx15
2-4-6-8..
DB-Devil Presses (2x15/2x22,5kg)
cal. Bike
Goblet Squats
V-Ups
Rest 3 min.
AMRAPx15
2-4-6-8..
Medball Squat Clean Thrusters (6/9kg)
cal. Row
Strict Knee Raises
Burpees to target
Weightlifting
Skill: Hang Power Clean (Catch High, Middle, Low)
WOD: E1.5MOMx10 - 3 Hang Power Cleans (Catch High, Middle, Low)
Acc.: Foam Roller Hamstring Curls 3x25
Samstag, 07.06.2025
Crossfit
For time with a partner:
800-m run
then…
10 rounds of:
10 double-DB power cleans (15/22.5 kg)
30 double-unders
then…
800-m run
– Partners perform the runs together and then alternate full rounds of the 10-round couplet.
Cardio
AMRAPx30
500m. Row
20 alt. DB-Snatches (15/22,5kg)
10 Pull-Ups
500m. Ski
20 Renegade Rows (15/22,5kg)
10 T2B
1000m. Bike
20 DB-Push Press (15/22,5kg)
10 Muscle Ups / Chest to bar / Pull-Ups
Sonntag, 08.06.2025
Crossfit
AMRAPx35
Teams of 2 YGIG
50 cal. Ski
20 front squats (30/45kg)
50 box jump-overs (20'/24')
20 power snatches (30/45 kg)
50 toes to bar
20 overhead squats (30/45 kg)
50 cal. Bike
Cardio
On a 40 min. Clock
With a Partner
20 Rounds:
5 Pull-Ups
10 Box Jump Overs (20'/24')
15 Shoulder Taps
-Switch Partner After a Full Round
AMRAP in remaining time YGIG:
40 alt. DB-Snatches (15/22,5kg)
80 cal. Bike
10 Wall-Walks
40 T2B
80 cal. Ski
10 Muscle Ups (Or Scaling Option)
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
Montag, 02.06.2025
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.
Hyrox
EMOMx12
Min1: 10-12 Burpee Broad Jumps
Min2: 10 Wall-Balls+ Max Wall-Sit (7/9kg)
Rest 3 min.
AMRAPx18
2 Rounds:
400m. Run
25 Air Squats
Rest 1 min.
2 Rounds:
400m. Run
4 Lanes Walking Lunges (10/20kg)
Dienstag, 03.06.2025
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, 04.06.2025
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.
Hyrox
EMOMx10
Min1: 45 sec. alt. Gorilla Rows (24/32kg)
Min2: 45 sec. Goblet Squats (24/32kg)
Rest 2 min.
AMRAPx25
1000m. Row
15 Push-Ups
15 alt. DB-Devil Presses (15/22,5kg)
1000m. Ski
15 Butterfly Sit-Ups
15 Burpee Box Jumps (20'/24')
Donnerstag, 05.06.2025
Crossfit
Pre-workout
EMOM 6:
3-5 handstand push-ups or scaled variation
3 rounds for time with a partner:
50 KB sumo deadlift high pulls (16/24 kg)
40 toes-to-bars
30 handstand push-ups
– One partner works at a time; share work as desired.
Cardio
AMRAPx35
400m. Run
30 Down & Ups
30 Russian Twist w. DB (15/22,5kg)
30 Weighted Box Step Overs (20'/24')(15/22,5kg)
1000m. Row / Ski
Rest 1 min.
Freitag, 06.06.2025
Crossfit
2 rounds For time:
400-m run
30 box jump-overs (51/61 cm)
400-m run
30 toes-to-bars
400-m run
30 double-DB thrusters (10/15 kg)
Post-workout
Accumulate:
30 DB renegade rows
Hyrox
AMRAPx40
400m. Run
1000m. Ski
2 Lanes Sled Push (75kg)
400m. Run
1000m. Ski
2 Lanes Burpee Broad Jumps
400m. Run
1000m. Ski
25 Unbroken Wall-Balls (6/9kg)
Samstag, 07.06.2025
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. Ski
20 KB-Swings (16/24kg)
20 KB-Deadlifts (2x16/2x24kg)
Rest 2 min.
AMRAPx10
500m. Standing Bike
20 T2B
20 Burpees to target
Sonntag, 08.06.2025
Crossfit
3 rounds for time with a partner:
50 KB-Hang Cleans (16/24 kg)
40 toes-to-bars
30 KB-swings (16/24kg)
20 burpees over partner
10 handstand push-ups
– One partner works at a time; share work as desired.
TC:30 min.
Cardio
AMRAPx40
With a partner
80 cal. Ski (YGIG)
20 Rounds:
9 Sandbag Deadlifts (20/30kg)
6 Sandbag Squats
3 Burpees Over Sandbag
-Switch partner after a full round.
80 cal. Bike (YGIG)
20 Rounds:
9 Box Jump Overs (20'/24')
6 Pull-Ups
3 Push-Ups
-Switch partner after a full round.