Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Sonntag, 21.07.2024
geschlossen
Montag, 22.07.2024
CrossFit
THE CHIEF / BENCHMARK
5 rounds of AMRAP 3:
3 power cleans (43/61 kg)
6 push-ups
9 air squats
– Rest 1:00 between rounds.
Dienstag, 23.07.2024
CrossFit
Pre-workout:
On a 8:00 clock:
Build to a heavy 1-rep overhead squat from the floor.
3 rounds for time:
20 chest-to-bar pull-ups
10 overhead squats (56/84 kg)
Cardio
Team of 2 / AMRAP30 / YGIG
75 Air Squats
75 Lunges
75 KB/DB Deadlifts
50 Push-Ups
50 Box Jumps (20’/24’)
50 Alt. DB Snatches (15/22,5kg)
25 KB Swings (16/24kg)
25 syn. Burpees
25 syn. V-Ups
Technik-Class
Skill:
Handstandwalk
AMRAP12
60 Wall Balls
30 Butterfly Sit Ups
15 Wall Walks
into Max Meter: HSW
Mittwoch, 24.07.2024
CrossFit
HEAVY-DAY
For load:
Shoulder press
3-3-3-3-3
Push press
2-2-2-2-2
Push jerk
1-1-1-1-1
– Record the heaviest load for each movement.
Donnerstag, 25.07.2024
CrossFit
Pre-workout:
EMOM 10:
1 hang power clean
AMRAP 10:
5 power cleans (61/93 kg)
10 toes-to-bars
Cardio
AMRAP15
200m Run
50 Double Unders / 100 Single Unders
20 Box Jump Overs (20’/24’)
3 Wall Walks
3 min Break
AMRAP15
600m Bike
50 Crossed Mountain Climbers
20 Air Squats
3 Man Makers
Functional Bodybuilding
On 30 min Clock for Rounds and Quality:
8-12 KB Swings (16/24kg)
8-12 Goblet Squats (15/22,5kg)
8-12 Alt. Renegade Rows (15/22,5kg)
8-12 Strict Toes to Bar / Leg Raises
8-12 Strict Ring Dips / Push Ups
8-12 Strict Pull Ups / Hard Ring Rows
-go unbroken in each exercises
-Break ~30 sec. between exercises
-Break 1-2 min between Rounds
Freitag, 26.07.2024
CrossFit
5 rounds with a partner:
60 double-unders, each at the same time
50 burpees, total at the same time
400-m run, together
30 alternating single-leg squats, split reps as needed with partner
Weightlifting Beginner
Paused Flat Footed Snatch Pull + Floating (Power) Snatch
Workout: Above – E2MOMx8 2(1+1) @light/moderate (~65%)
Weightlifting Fortgeschrittene
BITTE MINDESTENS 15min VOR DER CLASS ERSCHEINEN UND FÜR 1. ÜBUNG WARM MACHEN!
Flat Footed Snatch Pull + Snatch – E2MOMx4 - 2(1+1) @72-78%
Flat Footed Clean Pull + Hang Below Knee Power Clean + Push Press – E2MOMx4 - 1+1+1 @60-72%
Back Squat SuperSet: Back Squat + Drop Landing into max vertical jump - E2MOMx5 – 3+3 @ 70% of 1RM / ~80% of 5RM
Acc.: 3x: 25m Seal Walk + 12 Tuck Ups
Weightlifting Hausaufgaben
Below Knee Hang Clean + Jerk – Find moderate Heavy Double 2(1+1) (stay below 90%!)
Paused Front Squat – Build to heavy double /w 5sec Pause in the bottom of each rep
Deadlift Superset: Clean Deadlift + Lateral Depth Jumps – E2MOMx4 (5+6) @weight that doesn’t kill you
Superset: 3x (each side!) - 25m unilateral KB Farmer’s Carry + 10 KB side bends
Samstag, 27.07.2024
Team-WOD
Team of 2 / AMRAP30 / YGIG
2 Squat Cleans (60/80kg)
4 Lat. Burpees over the Bar
6 Deadlifts (60/80kg)
8 Strict Sit-Ups
-Switch Partner after a full round
Sonntag, 28.07.2024
CrossFit
For time:
100-calorie row
100 box jump-overs (51/61 cm)
1,000-m run
Post-workout:
3 sets:
25 GHD sit-ups
:30 side plank hold/side
Cardio
2 Rounds of:
EMOM5: 15 Kettlebell Swings (16/24kg) + 5 Down and Ups
-Rest 1 min
EMOM5: 30 Double Unders + 5 Tuck-Ups
-Rest 1 min
EMOM5: 15 Wall Balls (6/9kg) + 5 Pull-Ups / Hard Ring Rows
Sonntag, 21.07.2024
geschlossen
Montag, 22.07.2024
Cardio
AMRAPx33
2000m. Bike
20 Box Jump Overs (20'/24')
20 Butterfly Sit-Ups
20 Push-Ups
1000m. Ski
20 KB-Swings (16/24kg)
20 Seated Leg raises over KB
20 Goblet Squats (16/24kg)
CrossFit
4 rounds for time:
800-m run
75 double-unders
Post-workout:
On a 3:00 clock:
1:00 V-ups
1:00 tuck-ups
1:00 hollow rocks
– No rest between movements.
Dienstag, 23.07.2024
Hyrox
AMRAPx35
800m. Run/Row
30 alt. KB-Front-Rack Lunges (16/24kg)
30 Mountain Climbers
600m. Run/Row
30 Medball Squat Cleans (6/9kg)
30 Russian twist w. Medball
400m. Run/Row
30 KB-Deadlifts (16/24kg)
30 Lateral Jumps over KB
200m. Run/Row
30 Shoulder Taps
3 Lanes Burpee Broad Jumps
CrossFit
Pre-workout:
Every :40 for 10 sets:
2 Front Squats (50/60kg)
On a 7:00 clock for reps:
10 weighted pull-ups (14/20 lb)
20 chest-to-bar pull-ups
30 kipping pull-ups
Max-reps wall-ball shots (6/9 kg) (2.7/3 m)
Mittwoch, 24.07.2024
Long Distance Weekday
AMRAPx40
Teams of 2 YGIG
400m. Farmers Carry (2x16/2x24kg)
40 alt. Hang DB-Snatches (15/22,5kg)
40 Renegade Rows (15/22,5kg)
40 Sync. Lunges
40 cal. Ski
400m. OH-Carry (10/15kg)
40 Plate Ground to OH
40 Bent over row w. Plate
40 Sync. Air Squats
40 cal. Row
CrossFit
„Heavy-Day“
5 sets for load:
3 cleans
2 front squats
1 jerk
EMOMx12
Min1: 10 alt. Reverse Lunges (30/40kg)
Min2: 8 Burpees over bar
Min3: Max. Cal Bike
Min4: Rest
Donnerstag, 25.07.2024
Cardio
EMOMx16
Min1: 3-5 Wall-Walks
Min2: 45 sec. Sandbag Carry (30/45kg)
Min3: Max cal. Ski/Row
Min4: Rest
Rest 3 min.
AMRAPx14
10 Sandbag Deadlifts (30/45kg)
10 Tuck-Ups
10 Burpees over Sandbag
10 cal. Standing Bike
10 Sandbag over Shoulder
CrossFit
For time:
15 box jumps (30 in)
400-m run
20 box jumps (24 in)
400-m run
25 box jumps (20 in)
400-m run
Post-workout:
8 sets:
:20 hollow hold
:10 rest
Weightlifting
Skill:
Clean & Jerk
EMOMx6
1 Power Clean+2 Front Squats+2 Push Press
-Light weight.
Every 1.30x5
1 Clean Pull w. 3 sec pause at knee+1 Hang Squat Clean+2 Jerks
-Work up in weight.
Every 2minx5
3 Back-Squats w. 3 sec. Pause in bottom. (Heavy!)
Freitag, 26.07.2024
Hyrox
AMRAPx34
400m. Run
400m. Ski
4 Lanes Empty Sled Push (AFAP!)
40 Wall Balls (6/9kg)
400m. Run
400m. Row
4 Lanes Burpee Broad Jumps
40 alt. Lunges (10/20kg)
400m. Run
400m. Standing Bike
CrossFit
For time with a partner:
Run 1,200 m
then…
16 rounds of:
8 toes-to-bars
8 burpee box jumps (51/61 cm)
then…
47 goblet squats (53/70 lb)
-Run together.
-Split all other work evenly with one person working at a time.
-One partner completes a full round of the couplet before switching.
Samstag, 27.07.2024
Cardio
AMRAPx33
33 cal. Bike
33 Medball Deadlifts (6/9kg)
5 Burpees
33 Medball Thrusters (6/9kg)
33 cal. Ski
33 Hand Release Push-Ups
5 Burpees
33 Mountain Climbers
33 cal. Row
33 DB-Push Press (15/22,5kg)
5 Burpees
33 Plank DB pull through (15/22,5kg)
CrossFit
AMRAP 12:
15 deadlifts (43/61 kg)
10 push presses
5 strict handstand push-ups
Post-workout:
3 sets:
:20 side plank hold/side
:30-1:00 odd object hold
Teens
Skill
Strict Press
Overhead SquatWOD
EMOM Death by…
1 Overhead Squat (+1 OHS every min)
2 Lanes Run
Sonntag, 28.07.2024
Long Distance
On a 60min. Clock
Teams of 2 YGIG
Buy in: 2000m. Ski
-Every 250m. Perform 10 Sync. Lunges
2000m. Row
-Every 250m. Perform 10 Sync. Air Squats
AMRAP in remaining time:
10 Wall-Walks
60 Box Jump Over (20'/24')
60 alt. Single Leg V-Ups
60 cal. Bike
600m. Run (Together)
10 Wall-Walks
60 DB Devil Presses (15/22,5kg)
6 Lanes Sled Push w. Partner on top
60 Partner Wall-Balls (6/9kg)
600m. Run (Together)
CrossFit
Pre-workout:
On a 10:00 clock:
Single-leg squat skill practice
3 rounds for time:
15 double-DB hang power cleans (15/22.5 kg)
20 walking lunges