Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 16.06.2025
CrossFit
Heavy-Day
For load:
Deadlift
5-3-3-1-1-1-1
– Build to a 1-rep max.
Post-workout:
AMRAPx10
20 cal. Ski
20 alt. DB-Snatches (15/22,5kg)
20 DB-Thrusters
20 Butterfly Sit-Ups
Cardio
AMRAPx30
1000m. Row
400m. Run
20 Hand Release Push-Ups
20 KB-Swings (16/24kg)
1000m. Ski
400m. Run
20 Burpee Box Jumps (20'/24')
20 Weighted Box Step Overs (16/24kg)
Dienstag, 17.06.2025
Crossfit
Pre-workout
5 sets/arm:
1 single-arm Russian KB swing
1 single-arm KB swing
1 single-arm KB snatch
5 rounds for time of:
12 single-arm KB snatches (16/24 kg)
15 hand-release push-ups
30 air squats
Cardio
EMOMx35
Min1: 30 Double Unders+ Max sec. Plank Hold
Min2: 10-12 alt. DB-Devil Presses (15/22,5kg)
Min3: 12 Goblet Squats + Max sec. DB-Overhead Hold
Min4: Max cal. Row/Bike
Min5: Rest
Mittwoch, 18.06.2025
Crossfit
7 rounds for time of:
30 double-unders
200-m run
Post-workout
Accumulate:
200-m bottom-up KB carry
– Switch arms as needed.
Cardio
AMRAPx15
2000m. Bike
20 Front Squats (30/40kg)
20 Shoulder to OH
20 Mountain Climbers
Rest 3 min.
AMRAPx15
1000m. Ski
20 Wall-Balls (6/9kg)
20 Pull-Ups
20 Shoulder Taps
Donnerstag, 19.06.2025
Crossfit
Pre-workout
Every 2:00 for 5 sets:
1 squat clean
1 pause front squat
1 front squat
– Build in load as mechanics allow.
For time:
24-18-12
Toes-to-bars
12-9-6
Front squats (61/93 kg)
Cardio
AMRAPx32
6 Lanes OH-Walking Lunges (10/15kg)
30 Plate Ground to OH (10/15kg)
500m. Ski
6 Lanes Burpee Broad Jumps
30 Plate Floor Presses (10/15kg)
1000m. Bike
Freitag, 20.06.2025
Crossfit
For time:
Handstand walk (30.5 m)
1,000-m row
30 handstand push-ups
1,000-m row
10 wall walks
1,000-m row
Cardio
EMOMx30
Min1: 3-5 Wall-Walks
Min2: 10 T2B + Max sec. Active Hang
Min3: 12-15 DB-Push Press (2x15/2x22,5kg)
Min4: Max cal. Ski/Row
Min5: Rest
Weightlifting
Skill: Power Snatch from rare positions (Hip, Mid-Thigh, Low Hang)
WOD: E1.5MOMx10 - 3 Power Snatches from above positions
Acc.: 3x Superset of: 6 Barbell Rollouts + 8 Banded Face Pull to Overhead to Press
Samstag, 21.06.2025
Crossfit
AMRAP 30 with a partner:
50 barbell back-rack step-ups (15/20 kg) (51/51 cm)
15 cleans (43/61 kg)
50 barbell back-rack step-ups (15/20 kg) (51/51 cm)
10 snatches (43/61 kg)
Cardio
AMRAPx35
200m. Farmers Carry (2x16/2x24kg)
40 KB-Deadlifts
40 Jumping Air Squats
2000m. Bike
200m. Medball Run (6/9kg)
40 Wall-Balls
40 Jumping Lunges
Sonntag, 22.06.2025
Crossfit
8 rounds for time with a partner:
30 burpees
20 Russian KB swings (24/32 kg)
10 chest-to-bar pull-ups
– Split the work as needed.
Long Distance
AMRAPx60
With a Partner
20 Rounds:
5 Pull-Ups
10 Push Ups
15 Air Squats
-Switch Partner After a Full Round.
2000m. Row (YGIG)
2000m. Ski (YGIG)
20 Rounds:
5 DB Devil Presses (15/22,5kg)
10 Goblet Squats
15 alt. DB-Snatches
-Switch partner after a full round.
Montag, 16.06.2025
CrossFit
AMRAPx30
With a Partner
8 Power Cleans (35/45kg)
6 Shoulder to OH
4 Butterfly Sit-Ups
2 Burpees Over Bar
-After each round perform 30 cal. Ski/Bike (YGIG)
-Switch partner after a full round.
Hyrox
EMOMx12
Min1: 5 Push-Ups + Max reps Wall-Balls (6/9kg)
Min2: 6 Goblet Squats + Max reps alt. Goblet Lunges (16/24kg)
Rest 3 min.
AMRAPx20
400m. Run
500m. Row
10 Burpee Broad Jumps
20 KB-Deadlifts (2x16/2x24kg)
400m. Run
500m. Ski
10 Burpee Broad Jumps
20 Tuck-Ups
Dienstag, 17.06.2025
Crossfit
AMRAP 20:
15 box jump-overs (51/61 cm)
10 dumbbell snatches (35/50 lb)
5 handstand push-ups
Cardio
AMRAPx35
2 Rounds:
500m. Row
12 alt. OH-Reverse Lunges (15/22,5kg)
8 alt. DB-Snatches
Rest 1 min.
2 Rounds:
1000m. Bike
12 alt. Single Leg T2B
8 V-Ups
Rest 1 min.
2 Rounds:
500m. Ski
12 Push-Ups
8 Burpees Over DB
Rest 1 min.
Mittwoch, 18.06.2025
Crossfit
Complete as many reps as possible following the interval of:
2 minutes of work, 1-minute rest
2 minutes of work, 1-minute rest
2 minutes of work, 1-minute rest
3 minutes of work
Rounds 1 and 2
15 toes-to-bars
15 overhead squats (29/43 kg)
Max-calorie row
Rounds 3 and 4
15-calorie row
15 overhead squats
Max chest-to-bar pull-ups
– Your score is the total number of reps completed.
Hyrox
AMRAPx34
3 Rounds:
200m. Run
20 Wall-Balls (6/9kg)
20 Mountain Climbers
Rest 1 min.
3 Rounds:
500m. Ski
20 alt. Lunges (10/20kg)
20 Sandbag Goodmornings
Rest 1 min.
Donnerstag, 19.06.2025
Crossfit
AMRAP 20:
2 rope climbs (4.6/4.6 m)
100-m run
20 AbMat sit-ups
100-m run
20 KB swings (16/24 kg)
Cardio
AMRAPx15
2-4-6-8-..
KB-Swings (16/24kg)
cal. Row
KB-Shoulder to OH (16/24kg)
-After each round perform 100m. Suitcase Carry.
Rest 3 min.
AMRAPx15
2-4-6-8-..
Box Jump Overs (20'/24')
cal. Ski
Down & Ups
-After each round perform 200m. Run
Freitag, 20.06.2025
Crossfit
EMOM 15:
8 burpees
8 wall-ball shots (6/9 kg) (2.7/3 m)
Post-Work:
Accumulate:
30-50 banded good mornings
Hyrox
On a 40 min. Clock
Teams of 2 YGIG
Buy in: 20 Lanes Walking Lunges (10/20kg)
Into AMRAP in remaining time:
2000m. Ski
4 Lanes Sled Push (75kg)
40 Burpees
2000m. Row
200m. Farmers Carry (2x16/2x24kg)
40 Butterfly Sit-Ups
Samstag, 21.06.2025
Crossfit
Pre-workout:
On a 6:00 clock:
Establish a heavy clean and jerk single
AMRAP 15 with a partner:
5-10-15-20…
Clean and jerk (56/84 kg)
Synchronized sit-ups
box jump-overs (51/61 cm)
– Continue adding 5 reps to each movement at the end of the round.
Cardio
AMRAPx15
500m. Ski
200m. Sandbag Carry (bearhug)(30/45kg)
20 Burpees Over Sandbag
10 Sandbag Over Shoulder (30/45kg)
Rest 3 min.
AMRAPx15
1000m. Bike
20 alt. DB-Clean & Jerk (15/22,5kg)
20 Pull-Ups
10 DB-Devil Presses (15/22,5kg)
Sonntag, 22.06.2025
Crossfit
For time:
400-m run
40 ring dips
30 db-deadlifts (2x15/2x22,5kg)
20 double-DB step-ups (15/22.5 kg) (51/51 cm)
400-m run
Post-workout
Low-ring support work
Long Distance
AMRAPx60
With a partner
2000m. Run / Row (YGIG)
20 Rounds:
1 Wall-Walk
2 Pull-Ups
3 T2B
-Switch Partner After a full Round.
2000m. Ski (YGIG)
20 Rounds:
6 Air Squats
4 Box Jumps (20'/24'
2 Burpees
-Switch Partner After a full round.
Hyrox Performance
Strength:
1min ON / 1min OFF
Endurance:
Erg Work