Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Sonntag, 11.08.2024
CrossFit
For time:
400-m run (Bike/Ski/Row)
30 toes-to-bars
400-m run
10 wall walks
400-m run
30 toes-to-bars
400-m run
Post-workout
4 sets:
10 good mornings
– Build in load, but only as quality mechanics allow.
Cardio
HERO WOD: BERT
50 Burpees
400m Run (Row/Bike)
100 Push-Ups
400m Run
150 Walking Lunges
400m Run
200 Air Squats
400m Run
150 Walking Lunges
400m Run
100 Push-Ups
400m Run
50 Burpees
TC: 50 min
Montag, 12.08.2024
CrossFit
Pre-workout
Take 10:00 to build to a heavy 5-rep deadlift
AMRAP 10:
15-calorie row
10 deadlifts (56/84 kg)
Dienstag, 13.08.2024
CrossFit
For load:
10-10-10-10-10
Bench press
Post-workout
8 sets:
:20 double-unders
:10 rest
Cardio
Team of 2 / AMRAP40 / YGIG
500m Ski (Bike)
20 Burpee Box Jumps (20’/24’)
200m Double KB/DB Farmers Carry
500m Ski (Bike)
40 Wall Balls (6/9kg)
40 Push-Ups
500m Ski (Bike)
60 Jumps over Med-Ball
60 Crossed Mountain Climbers (each)
Technik-Class
Skill:
Pull Ups
Workout:
10 Rounds, TC: 10 Min.
4 Pull Ups
4 Single Leg Squats
Mittwoch, 14.08.2024
CrossFit
5 rounds for time:
20 Russian KB swings (24/32 kg)
400-m run (Row/Bike/Ski)
Post-Workout:
3 sets:
10 strict toes-to-bars
20 V-Ups
:20 flutter kicks
– Rest as needed between sets.
Donnerstag, 15.08.2024
CrossFit
Pre-workout
EMOM 8:
3 hang squat cleans
– Work to a heavy 3-rep for the day.
18-15-12-9-6-3 reps for time:
Squat cleans (43/61 kg)
Lateral burpees over the bar
Cardio
EMOM15
Min1: 12 Burpees to Target
Min2: 15 Goblet Squats (15/22,5kg)
Min3: 4 Wall Walks
Min4: 15 Pull-Ups / Ring Rows
Min5: Max. High Plank Hold
-3 min Rest
EMOM15
Min1: 15 Box Jumps (20’/24’)
Min2: 12/15 Cal. Row
Min3: 15 Push-Ups
Min4: 20 In and Outs (Plank)
Min5: 15 KB Swings (16/24kg)
Functional Bodybuilding
On 10:00 Clock
-Build to a heavy set of 5 Deadlifts
5 Supersets:
8 Strict Pull-Ups + 8 Strict Ring Dips/Push Ups
-Every 3 min
5 Sets:
10 Pistol Squats (5/leg) (Box Pistols)
-Every 2 min
On a 5:00 Clock
Max. reps core exercise of your choice
Sit-Ups, Toes-2-Bar, V-Ups etc.
-All movements must be strict
-rest as needed
Freitag, 16.08.2024
CrossFit
Skill:
Bar Muscle-Up
AMRAP 20 with a partner:
30 front-rack reverse lunges (29/43 kg)
20 push presses
10 bar muscle-ups
– Share work as desired.
Weightlifting Beginner
Push Press + Snatch Push Press
WOD: PC + " - E1.5MOMx10 - 1+2+2@light/moderate
Weightlifting Fortgeschrittene
BITTE MINDESTENS 15min VOR DER CLASS ERSCHEINEN UND FÜR 1. ÜBUNG WARM MACHEN!
Halting Snatch - EMOMx7 - 2@65-82%
Power Clean + Paused Jerk - E1.5MOMx5 - 2(1+1)@68-77%
Paused Back Squat - 15min to find Heavy 3 + E2.5MOMx3 - 3@90%
Clean RDL - E2MOMx3 - 6@Heavy
Weightlifting Hausaufgaben
Hang / Block Power Snatch - 4x2@55-65%
Clean Deadlift + Hovering Clean + Tempo Jerk - 4x(1+1+1)@83-93%
Push Press + Snatch Push Press - Find Heavy 2+2 then 3x(2+2)@85%
Front Squat - Find Heavy 3 then 3x3@90%
Samstag, 17.08.2024
Team-WOD
Team WOD
For Time: TC 32min / Team of 2 / YGIG
Buy-In: 2000m Ski
then, 12 Rounds of:
16 Double DB Thruster (15/22,5kg)
10 Sandbag over Shoulder
If you finish before TC go for max. distance Sandbag Run
Sonntag, 18.08.2024
CrossFit
Pre-Workout:
On a 10:00 Clock
Build to a heavy set of 3-rep hang power snatches
For time:
50 box jump-overs (51/61 cm)
40 hang power snatches (25/34 kg)
30 chest-to-bar pull-ups
– Step down from the box.
Cardio
2 rounds of:
On 5:00 Clock
Max. Cal Row/Bike
-perform every minute 20 Shoulder Taps
-Start with Shoulder Taps
-1 min Rest
AMRAP 5
10 Wall Balls (6/9kg)
15 Alt. Single Leg V-Ups
20 Double Unders
-1 min Rest
AMRAP 5
10 Double DB Deadlifts (15/22,5kg)
100m Run
10 Box Step Ups (20’/24’)
Yoga für CrossFitter
Sonntag, 11.08.2024
Long Distance
On a 60min. Clock
With a partner
10 Rounds:
200m. Row
5 Burpees over rower
-Switch Partner after a full round.
10 Rounds:
200m. Ski
5 V-Ups
-Switch Partner after a full round.
10 Rounds:
500m. Standing Bike
5 Jumping Air Squats
-Switch Partner after a full round.
AMRAP in remaining time YGIG:
80 Burpee Box Jump Over (20'/24')
80 Mountain Climbers
80 alt. Lunges (6/9kg)
800m. Run (Switch every 200m)
80 Medball Deadlifts (6/9kg)
80 Shoulder Taps
80 Partner Wall-Balls (6/9kg)
CrossFit
Every 4:00 minutes for 5 rounds:
400-m run
2 legless rope climbs
– Rest remaining time.
Montag, 12.08.2024
Cardio
On a 35min. Clock
Buy in: 800m. Row
800m. Run
800m. Ski
AMRAP in remaining time:
50 Double-Unders/100 Single Unders
20 Goblet Squats (15/22,5kg)
20 DB-Bent Over Row (15/22,5kg)
20 Butterfly Sit-Ups
50 Double-Unders/100 Single Unders
20 Renegade Row to Push-Up (15/22,5kg)
20 Burpees to target
20 Tuck-ups
CrossFit
ISABEL:
For time:
30 power snatches (43/61 kg)
Post-workout
On an 8:00 clock:
Build to a heavy 1-rep snatch
– Power or squat.
Dienstag, 13.08.2024
Hyrox
EMOMx12
Min1: 20 Unbroken Wall-Balls (6/9kg)
Min2: 45 sec. Farmers Hold (2x24/2x32kg)
Min3: 45 sec. Max cal Ski/Row
Rest 3min.
AMRAPx20
200m. KB-Oh Carry (16/24kg)
20 Mountain Climbers
400m. Run
20 KB-Front Rack Lunges (16/24kg)
20 Shoulder Taps
400m. Run
2 Lanes Seated Empty Sled Pull
20 Down & Ups
400m. Run
CrossFit
For time:
10-20-30-40-50
AbMat sit-ups
100-200-300-400-500
Run (meters)
– Perform a 100-m DB farmers carry (15/22.5 kg) after each set of sit-ups.
Mittwoch, 14.08.2024
Long Distance Weekday
AMRAPx40
2 Rounds:
500m. Row
20 Jumping Lunges
10 Burpees Over Rower
1 min. Plank-Hold
2 Rounds:
500m. Ski
20 Hand Release Push-Ups
10 DB-Devil Presses (15/22,5kg)
1 min. Hollow Hold
2 Rounds:
1000m. Bike
20 Plate Squat Jumps
10 Plate Ground to OH (15/20kg)
1 min. Wall-Sit w. Plate (15/20kg)
CrossFit
Pre-workout:
EMOM 6:
1 squat clean thruster
– Build to a heavy single.
AMRAP 12:
10-calorie row
3 thrusters (56/84 kg)
12-calorie row
3 thrusters
14-calorie row
3 thrusters
– Add 2 calories each round until time expires.
Donnerstag, 15.08.2024
Cardio
For time:
50-40-30-20-10
American KB-Swings (16/24kg)
10-20-30-40-50
Box Jump Overs (20'/24')
50-40-30-20-10
Air Squats
10-20-30-40-50
cal. Bike
*Between every set perform 5 Burpees Over KB
TC: 35min.
CrossFit
For time:
21-15-9
Pull-ups
DB clean and jerk/right arm (15/22.5 kg)
DB clean and jerk/left arm (15/22.5 kg)
Post-workout
1 set:
200-m single-arm dumbbell overhead carry
– Use your workout dumbbell.
– Switch hands as needed.
Weightlifting
Skill:
Snatch
EMOMx5
1 Snatch Pull+2 Muscle Snatch
-Light Weight.
EMOMx5
1 Snatch Pull+2 Power Snatches+2 OH-Squats
-Work up in weight.
On a 20min. Clock:
Power Snatch+Squat Snatch
2+2 Weight 1 (3 sets)
2+1 Weight 2 (3 sets)
1+1 Weight 3 (2 sets)
Rest 1.30 Between lifts.
Freitag, 16.08.2024
Hyrox
AMRAPx35
Teams of 2 YGIG
400m. Run (Together)
10 Lanes Walking Lunges
100 Wall Balls (6/9kg)
400m. Run (Together)
10 Lanes Burpee Broad Jumps
10 Lanes Empty Sled Push
400m. Run (Together)
200m. Farmers Carry (2x16/2x24kg)
100 KB-Deadlifts (2x16/2x24kg)
CrossFit
3 rounds for time:
800/1,000-m row
50 burpees
50 box jumps (51/61 cm)
800-m run
– Partners break up the row, burpees, box jumps, and runs as needed; one partner moves at a time.
– 45:00 time cap.
Samstag, 17.08.2024
Cardio
AMRAPx35
40 cal. Bike
20 Medball Thrusters (6/9kg)
20 Medball Deadlifts
20 Butterfly Sit-Ups (6/9kg)
40 cal. Row
20 Plate Ground to OH (10/15kg)
20 Burpees to Plate
20 Russian twist w. Plate
40 cal. Ski
20 alt. DB-Cleans (15/22,5kg)
20 DB Goblet Squats
20 alt. Single Leg V-Ups
CrossFit
4 rounds for time:
10 deadlifts (70/102 kg)
30 wall-ball shots (6/9 kg) (2.7/3 m)
Post-workout:
8 sets for reps:
:20 V-ups
:10 rest
Teens
12 min Row
Skill:
Clean and Split Jerk
WOD 5 Rd.
10 WB
10 DL 20/30 kg
10 Pushups
100 SU
Sonntag, 18.08.2024
Long Distance
On a 60min. Clock
With a partner
12 Rounds:
4 T2B/Knee over Hip
6 alt. Lunges
8 Mountain Climbers
-Switch Partner After a full round.
12 Rounds:
4 Box Jumps (20'/24')
6 Push-Ups
8 Jumping Air Squats
-Switch Partner After a full round.
12 Rounds:
4 cal. Ski
6 Down & Ups
8 Shoulder Taps
-Switch Partner After a full round.
AMRAP in remaining time YGIG:
2000m. Bike
60 DB-Devil Presses (15/22,5kg)
60 Butterfly Sit-Ups
1000m. Row
60 DB-Thrusters (15/22,5kg)
60 Weighted Box Step-Ups (15/22,5kg)(20'/24')
600m. Run (Together)
CrossFit
For time:
5 rounds:
12 alternating box step-ups (51/61 cm)
6 bar muscle-up
– Rest 2:00
5 rounds:
12 alternating box step-ups (51/61 cm)
3 wall walks