Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 28.07.2025
CrossFit
Pre-workout
On a 10:00 clock:
1 shoulder press
– Take the bar from the floor.
– Build to a heavy single.
AMRAP 9:
30 double-unders
3 shoulder presses (43/61 kg)
Cardio
AMRAPx32
2 rounds:
200m. Run
15 Deadlifts (30/40kg)
10 Butterfly Sit-Ups
Rest 1 min.
2 Rounds:
200m. Ski
15 Front Squats (30/40kg)
10 Down & Ups
Dienstag, 29.07.2025
Crossfit
Skill: Bar Muscle-Up
5 rounds for time of:
7 bar muscle-ups
21 DB goblet-hold walking lunges (15/22.5 kg)
Cardio
AMRAPx15
1000m. Row
20 DB-Thrusters (2x15/2x22,5kg)
15 Mountain Climbers
10 DB-Devils Presses (2x15/2x22,5kg)
Rest 3 min.
AMRAPx15
1000m. Ski
20 KB-Swings (16/24kg)
15 Shoulder Taps
10 KB-Snatches (16/24kg)
Mittwoch, 30.07.2025
Crossfit
3 rounds:
AMRAP 4:
12 air squats
10 sumo deadlift high pulls (25/34 kg)
8 hand-release push-ups
– Rest 1:00 between rounds.
Post-workout
Accumulate:
3:00 plank hold
Cardio
AMRAPx10
500m. Row
20 KB-Deadlifts (2x16/2x24kg)
20 alt. Gorilla Rows (2x16/2x24kg)
Rest 2 min.
AMRAPx10
500m. Ski
20 Hand Release Push-Ups
20 alt. Single Leg V-Ups
Rest 2 min.
AMRAPx10
1000m. Bike
20 Box Jump Overs (20'/24')
20 Jumping Lunges
Donnerstag, 31.07.2025
Crossfit
Heavy-Day
For load:
Squat clean
2-2-2-2-2-2-2
Post-workout
3 rounds:
:30 med-ball bear hug (6/9 kg)
:30 med-ball bear-hug squats
– Hold the medicine ball in a bear hug for the full 3:00.
Cardio
AMRAPx34
40 alt. DB-Snatches (15/22,5kg)
40 Air Squats
50 cal. Bike
40 Weighted Box Step-Overs (20'/24')(15/22,5kg)
40 Dead-Bugs
50 cal. Row
Freitag, 01.08.2025
Crossfit
5 rounds for time of:
20 sit-ups
15 box jumps (51/61 cm)
10 chest-to-bar pull-ups
Post-workout
Accumulate:
10-30 GHD hip extensions
– Hold the top and bottom of each rep for :01.
Cardio
AMRAPx32
25 Double Unders / 50 Single Unders
15 Toes to Bar
25 Air Squats
200m. Run
25 Double Unders / 50 Single Unders
15 Burpee Broad Jumps
25 Tuck-Ups
200m. Run
Weightlifting
Skill: Power Clean Jerk
Workout: E1.5MOM - Power Clean + Jerk - 1+2@60%
Acc.: 3x Superset of: 6/6 Single Arm Bent Over Row / 5-10 PullUps / 5-10 PushUps
Samstag, 02.08.2025
Crossfit
For time:
Teams of 2 YGIG
3 Rounds:
400m. Run (Together)
40 alt. OH-Lunges (6/9kg)
40 Pull-Ups
3 Rounds:
600m. Row
40 Wall-Balls (6/9kg)
40 Toes to Bar
TC: 32min.
Cardio
AMRAPx35
30 alt. DB-Hang Cleans (15/22,5kg)
30 DB-Push Press (15/22,5kg)
50 Lateral Jumps Over DB
800m. Run / Row
50 Lateral Jumps Over DB
30 Burpees
30 Goblet Squats (15/22,5kg)
Sonntag, 03.08.2025
Crossfit
For time:
1,600-m run
1,000-m row
1,600-m run
Long Distance
AMRAPx60
Teams of 2 YGIG
10 Muscle Ups / C2B / Pull-Ups
44 Handrelease Push-Ups
44 Box Jump Overs (20'/24')
2500m. Ski
10 Muscle Ups / C2B / Pull-Ups
44 KB-Swings (16/24kg)
44 KB-Cleans (16/24kg)
4000m. Bike
Montag, 28.07.2025
CrossFit
Pre-workout
5 sets:
1 power snatch
1 hang squat snatch
1 overhead squat
"NANCY"
5 rounds for time:
400-m run
15 overhead squats (29/43 kg)
Hyrox
EMOMx12
Min1: 45 sec. Farmers Hold (2x24/2x32kg)
Min2: 45 sec. Max m. Row
Min3: 45 sec. Jumping Lunges
Rest 3 min.
AMRAPx20
400m. Run
10 Burpee Broad Jumps
20 Wall-Balls (6/9kg)
400m. Run
10 Burpee Broad Jumps
20 V-Ups
Dienstag, 29.07.2025
Crossfit
For time:
60 KB swings (16/24 kg)
25/30-cal bike
60 KB swings
Post-workout
3 sets:
5 KB windmills/arm
5 KB Turkish get-ups/arm
– Build in load, but only as quality mechanics allow.
Cardio
AMRAPx32
2 Rounds:
200m. OH-Carry (10/15kg)
20 Plate Ground to OH
20 Mountain Climbers
Rest 1 min.
2 Rounds:
1000m. Bike
20 Box Jump Overs (20'/24')
20 Butterfly Sit-Ups
Rest 1 min.
Mittwoch, 30.07.2025
Crossfit
Pre-workout
EMOM 6:
2-5 pull-ups
10-9-8-7-6-5-4-3-2-1 reps for time of:
Pull-ups
Handstand push-ups
Hyrox
On a 35 min. Clock
Buy in:
1000m. Row
1000m. Run
1000m. Ski
AMRAP in remaining time:
2 Lanes Sled Push (50kg)
50 Wall-Balls (6/9kg)
20 Push-Ups
50 alt. Lunges (10/20kg)
20 Burpee Box Jumps (20'/24')
Donnerstag, 31.07.2025
Crossfit
Pre-workout
EMOM 8:
1 power clean
2 hang squat cleans
6 rounds for time:
250-m row
12 hang squat cleans (29/43 kg)
12 burpees
Cardio
EMOMx35
Min1: 6-8 alt. DB-Devil Presses (15/22,5kg)
Min2: 45 sec cal. Ski
Min3: 8-10 Toes to Bar
Min4: 45 sec. cal. Row
Min5: 8-10 DB-Thrusters (15/22,5kg)
Freitag, 01.08.2025
Crossfit
Pre-workout
Banded stability work
For load:
Deadlift
5-5-5-5-5
Hyrox
AMRAPx40
With a Partner
2000m. Ski (YGIG)
10 Rounds:
10 Wall-Balls (6/9kg)
8 Jumping Air Squats
6 Burpees
-Switch partner after a full round.
2000m. Row (YGIG)
10 Rounds:
1 Lane Walking Lunges (20/30kg)
8 Sandbag Deadlifts (20/30kg)
6 Tuck-Ups
-Switch partner after a full round.
Samstag, 02.08.2025
Crossfit
3 rounds for time with a partner:
800-m run
10 Muscle-Ups
50 overhead squats (29/43 kg)
– Run together and split the muscle ups and squats as needed.
Cardio
AMRAPx15
5-10-15-20-..
cal. Ski
Medball Squat Cleans (6/9kg)
Butterfly Sit-Ups (6/9kg)
Shoulder Taps
Rest 3 min.
AMRAPx15
5-10-15-20-..
cal. Bike
Pull-Ups
Handrelase Push-Ups
Air Squats
Sonntag, 03.08.2025
Crossfit
5 rounds:
AMRAP 2:
10 shuttle runs
Max knees-to-elbows
– Rest 2:00 between rounds.
Long Distance
AMRAPx60
With a partner
10 Rounds:
8 cal. Row
8 American KB-Swings (16/24kg)
4 Burpees Over KB
-Switch partner after a full round.
10 Rounds:
8 cal. Bike
8 alt. Single leg toes to bar
4 Burpees to target
-Switch partner after a full round.
10 Rounds:
8 cal. Ski
8 Goblet Squats (16/24kg)
4 Burpee Box Jump Overs (20'/24')
-Switch partner after a full round.
Hyrox Performance
Station Work:
AMRAPs 15min (choose 2)
1) Farmers Carry:
20 KB deadlifts @ comp. weight
100m FC
1min sandbag hold (bearhug)
rest 1min
2) Sled:
20 goblet reverse lunges @ 15/22,5kg
1 lane sled pull @ comp. weight
1 lane sled push @ same weight
rest 1min
3) Sandbag Lunges:
1 lane zercher lunges @ comp. weight
10 weighted box step ups @ comp. weight
6 lanes sandbag lunges @ comp. weight
4) Wall Balls:
drop sets
9kg until fail
6kg until fail
4kg until fail
rest 2min
5) Ski
20 butterfly sit ups
20 renegade rows @ 2 x 10/15kg
500m ski
rest 1min
compromised running:
AMRAP 20
20 burpees
400m run
30 box jumps 20/24"
800m run