Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Sonntag, 09.06.2024
CrossFit
HERO-WOD: RANDY
For time:
75 power snatches (25/34 kg)
Post Workout:
AMRAP10
10 Spiderman Push-Ups
10 Cal. Row
Cardio
2 Rounds of:
AMRAP5
5 Box Jump Overs (20’/24’)
5 Slam Balls (12kg)
5 Push-Ups
-Rest 1 min
AMRAP5
5 Toes to Bar
5 Walls Balls (6/9kg)
5 Burpees to Target (Bar)
-Rest 1 min
On a 5 min Clock:
Max. Cal. Row/Bike/Ski
Montag, 10.06.2024
CrossFit
HERO-WOD: KELLY BROWN
5 rounds for time:
440-m row
10 box jumps (61/76 cm)
10 deadlifts (84/125 kg)
10 wall-ball shots (6/9 kg).
Dienstag, 11.06.2024
CrossFit
For time:
27-21-15
Knees-to-elbows
Hand-release push-ups
Russian KB swings (24/32 kg)
Post-workout
1 set:
61-m single-arm overhead kettlebell walk
– Use your workout weight.
– Switch arms as needed.
Cardio
2 Rounds: For Max Reps./Cal. (40/20)
EMOM8
Min1: Burpees to Target
Min2: Russian KB Swings (16/24kg)
Min3: V-Ups
Min4: Row
-2 min Break
EMOM8
Min1: DB Snatches (15/22,5kg)
Min2: Box Jump Overs (20’/24’)
Min3: Alt. Shoulder Taps
Min4: Bike
Technik-Class
FIVE LEAGUES EVENT 24.5
Skill:
Handstand Push Ups + Pull-Up
21 (C2B) Pull Ups
21 Hand Release Push Ups (HS Push Ups)
21 Squat Snatches (40/30) (30/20kg) (20/15)
15 (C2B) Pull Ups
15 Hand Release Push Ups (HS Push Ups)
15 Squat Snatches (50/35) (35/25kg) (25/17,5)
9 (C2B) Pull Ups
9 Hand Release Push Ups (HS Push Ups)
9 Squat Snatches (60/40) (40/30kg) (30/20)
Time Cap: 12 Min.
Mittwoch, 12.06.2024
CrossFit
7 rounds for time:
200-m run (Row/Bike/Ski)
10 DB box step-overs (10/15 kg) (51/61 cm)
– Use two dumbbells.
Post-workout
Accumulate:
25 strict pull-ups
– Advanced athletes add load.
Donnerstag, 13.06.2024
CrossFit
Pre-workout
EMOM 6:
2 hang squat cleans
– Build to a heavy set of 2.
For time:
21-15-9
Handstand push-ups
Hang squat cleans (34/52 kg)
Cardio
Team of 2 / YGIG / AMRAP 30
30 Cal. Bike
20 Thruster (30/40kg)
30 Cal. Ski
20 Slam Balls (12/24kg)
30 Cal. Row
20 Pull-Ups / Hard Ring Rows (No Band)
Functional Bodybuilding
On 35 min Clock / For Quality
10 Strict Toes-to-Bar / Leg Raises
10 Strict Ring Dips / Push-Ups
10 Heavy DB/KB Goblet Squats
10 Heavy Double DB Presses
100m Heavy Double DB/KB Farmers Carry
10 Strict Ring or Bar Pull-Ups (Ring Rows)
-Short breaks between exercises (~30sec)
-2 min Break between Sets
Freitag, 14.06.2024
CrossFit
For time:
30 sumo deadlift high pulls (25/34 kg)
1:00 plank hold
30 lateral burpees over the barbell
1:00 plank hold
30 sumo deadlift high pulls
1:00 plank hold
30 lateral burpees over the barbell
– Plank hold time is accumulated.
Post-workout:
EMOM 12:
Minute 1 | :45 alternating single-leg squats
Minute 2 | 1:00 SkiErg
Weightlifting Beginner
Skill:
Split Jerk
Workout: EMOM12 – Clean + Jerk + Front Squat + Jerk
Weightlifting Fortgeschrittene
Snatch Pull /w Pause in Extension + Ecc. Hovering Snatch + Above Knee Hang Snatch – EMOMx5 - 1+1+1@72-82%
Power Clean + Pause Clean + Clean – E1.5MOMx5 - 1+1+1 (1-2kg more than last week)
Push Press – 2RM for the day + E1.5MOMx3 - 3@90% (1-2kg more than last week)
Ecc Back Squats – E3MOMx5 - 5@82-87% of 5RM
Bradford Press – 3 x 10
Weightlifting Hausaufgaben
Power Snatch – 5-10min for Heavy Single + 3x 2@90% of Heavy Single (1-2kg more than last week!)
Clean + Jerk + Front Squat + Jerk – 4x 1+1+2+1@75-80% (/w 2sec Pause in last Jerk!)
Hovering Clean Pull – E2.5MOMx3 - 6@Heavy!
Back Squats – 3x 3@100%+ of 5RM
Heavy (!) Goblet Squats – 3x 10 (Girls: 24+ Guys: 32kg+)
Samstag, 15.06.2024
Team-Wod
Team of 4
AMRAP6
6 Worm Ground to Overhead (switch side each rep)
10 Syn. Burpees over Worm
6 Worm Squats (Worm on Shoulder)
10m Walk with Worm
-1 min Break
AMRAP6
P1+P2: 250m Row (each) (together)
P3+P4: Max. Syn Air Squats
-Switch, after 250m Row
-1 min Break
AMRAP6
P1 + P2: 250m Ski (each) (together)
P3 + P4: Max. Sandbag over Shoulder (YGIG)
-Switch, after 250m Ski
-1 min Break
AMRAP6
P1+P2: Max. Pull-Ups / Ring Rows (YGIG)
P3+P4: Max. Syn. Hand Release Push-Ups
-Rotate each minute
-1 min Break
AMRAP6
P1+P2: 20 DB Snatches (15/22,5kg) (YGIG)
P3+P4: Plank Hold (together)
-Switch after 20 DB Snatches
Sonntag, 16.06.2024
CrossFit
For time:
15-9-6
Bar muscle-ups
Shoulder presses (43/61 kg)
Post-workout
On an 8:00 clock:
Build to a heavy set of 3 shoulder presses
Cardio
AMRAP40
30 Double Unders
20 Air Squats
10 Push-Ups
-Rest 30 Sec.
30 Crossed Mountain Climbers
20 Glute Bridges
10 Burpees
-Rest 30 Sec
30 High Knees
20 Side Plank Raises (10/side)
10 Push-Ups
-Rest 30 sec.
30 Bicycle Crunches
20 Jumping Lunges
10 Burpees
Sonntag, 09.06.2024
Long Distance
On a 60min. Clock
Teams of 3+Medball (6/9kg)
->If you drop the Medball 7 Sync. Burpees.
Buy in:
150 Burpee Box Jump Over (20'/24')
AMRAP in remaining time:
1000m. Medball Run (6/9kg) (Together)
100 DB-Snatches (15/22,5kg)
100 Mountain Climbers
40 sync. Lunges
100 Weighted Box Step-Ups (15/22,5kg)
100 Single Leg V-Ups
40 Sync. Air Squats
5000m. Bike
CrossFit
AMRAP 10 with a partner:
Max-calories on any machine
– Non-working partner holds a plank.
Post-workout:
For load:
3-3-3-3-3-3-3
Weighted Pull-Ups
Montag, 10.06.2024
Cardio
Every 4minx6
40 Double Unders/20 Single Unders+20 DTJ
30 Shoulder Taps
20 Jumping Lunges
10 Down & Ups
Max cal. Bike/Ski
-Rest 2 min between rounds.
CrossFit
„Diane“
For time:
21-15-9
Deadlifts (70/102kg)
Handstand Push-Ups
Post-workout
2 sets:
1:00 plank hold
50 Russian twists
Dienstag, 11.06.2024
Hyrox
EMOMx12
Min1: 40 sec. KB OH-Hold (2x16/2x24kg)
Min2: 40 sec. Plank-Hold
Min3: 6-8 Burpee Broad Jumps
Rest 3 min.
AMRAPx18
400m. Run
20 alt. Lunges (10/20kg)
2 Lanes Empty Sled Push
400m. Run
20 Wall-Balls (6/9kg)
200m. Farmers Carry (2x16/2x24kg)
CrossFit
0:00-10:00
1-rep-max clean
10:00-20:00
1-rep-max deadlift
20:00-30:00
1-rep-max overhead squat
Mittwoch, 12.06.2024
Long Distance Weekday
AMRAPx40
2 Rounds:
20 cal. Ski
15 alt. DB-Snatches (15/22,5kg)
10 DB-Thrusters (15/22,5kg)
Rest 1min.
2 Rounds:
20 cal. Bike
15 Wall-Balls (6/9kg)
10 Up & Down Plank
Rest 1 min.
2 Rounds:
20 cal. Row
15 Butterfly Sit-Ups
10 Burpees over rower
Rest 1 min.
2 Rounds:
200m. Run
15 Air Squats
10 Push-Ups
CrossFit
For time:
9 hand-release push-ups
100-m run
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.
Donnerstag, 13.06.2024
Cardio
AMRAPx35
Teams of 2 YGIG
2000m. Ski
40 Burpee Box Jump Over (20'/24')
40 alt. DB-Cleans (15/22,5kg)
3000m. Bike
40 T2B/Knee over Hip
40 Goblet Squats (15/22,5kg)
CrossFit
For time:
27-21-15-9
DB thrusters (10/15 kg)
Pull-ups
– Use two Dbs.
Weightlifting
Skill:
Snatch Variations
E2MOMx6
1 Power Snatch+2 Behind the neck Push Press+2 OH-Squats
-Start light and increase weight.
Every 4minx5
5 Snatch Deadlifts
3 Hang Power Snatches
1 Squat Snatch
-Work up to heavy of the day.
Freitag, 14.06.2024
Hyrox
AMRAPx33
600m. Row
20 Hand Release Push-Ups
2 Lanes Empty Sled Pull
600m. Ski
20 alt. KB-Front Rack Lunges (16/24kg)
2 Lanes Burpee Broad Jumps
600m. Run
20 KB-Deadlifts (2x16/2x24kg)
2 Lanes Squat Walk
CrossFit
AMRAP 10:
30 AbMat sit-ups
10/15-calorie row
Post-workout
Accumulate:
50 Front Squats (15/20kg)
50 Goodmornings
Samstag, 15.06.2024
Cardio
AMRAPx15
2-4-6-8-..
KB-Swings (16/24kg)
KB-Cleans (16/24kg)
Burpees over KB
cal. Row
Rest 3min.
AMRAPx15
2-4-6-8-..
Renegade Rows (15/22,5kg)
Lateral Jumps over DB
DB-Devils presses (15/22,5kg)
cal. Bike
Crossfit
AMRAP 25 with a partner:
150 double-unders
50 push-ups
15 power cleans (56/84 kg)
– Partners split work as desired.
Teens
Buy in: 800m run
Skill:
Hang Power Clean
Double Under (Springseil mitbringen)
WOD:
5 Rounds for time
300m row
10 Wall Balls (2/4 kg)
10 Knee Raises
10 Pushpress
Sonntag, 16.06.2024
Long Distance
On a 60min. Clock
With a partner
10 Rounds:
P1: 10/12 cal. Standing Bike
P2: Wall-Sit (10/15kg)
10 Rounds:
P1: 10/12 cal. Ski
P2: OH-Hold (10/15kg)
AMRAP in remaining time YGIG:
60 Plate Ground to OH (10/15kg)
800m. Run (Together)
60 Mountain Climbers
60 Box Jumps (20'/24')
60 Thrusters w. Plate (10/15kg)
60 Pull-Ups/Jumping Pull-Ups
2000m. Bike
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 = 25 ft down/25 ft back
Post-workout
1 set:
200-m single-arm KB overhead carry
– Use workout KB.
– Switch hands as needed.