Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
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
Montag, 19.08.2024
CrossFit
Pre-Workout:
10 sets:
:30 max strict handstand push-ups
– Rest 1:00 between sets.
As many rounds and reps as possible in 7 minutes of:
5 wall-ball shots (6/9 kg) (2.7/3 m)
15 double-unders
– After each completed round, add 5 wall-ball shots and 15 double-unders.
Dienstag, 20.08.2024
CrossFit
Every 3:00 for 5 sets:
200-m run
7 pull-ups
5 chest-to-bar pull-ups
3 bar muscle-ups
Post-workout
Accumulate:
50 hand-release push-ups
Cardio
30 min Tabata Workout (20sec.ON / 10sec. OFF)
10 Rounds
Reverse Lunges
Down and Ups
Cal. Bike/Ski
Shoulder Taps
Air Squats
Cal. Bike/Ski
Technik-Class
Skill:
Bar Muscle Up
Wod:
AMRAP 9:
1 BMU
2 Pull-Ups
4 KB Swings (16/24)
Mittwoch, 21.08.2024
CrossFit
10 rounds for time:
100-m double-KB farmers carry (16/24 kg)
3 wall walks
Post-workout
Accumulate:
25 single-kettlebell Russian swings/arm
– Use workout weight.
Donnerstag, 22.08.2024
CrossFit
2:00 at each station for 5 rounds:
A) :30 max-reps toes-to-bars
B) :30 max-reps overhead squats (43/61 kg)
C) :30 max-cal row
Cardio
Team of 2 / Ladder 2,4,6,8 etc./ AMRAP35
Deadlifts (30/45kg)
Ab-Mat-Sit-Ups
Alt. DB Snatches (15/22,5kg)
Cal. Bike/Row/Ski
Box Jumps
-After each Round perform 2 Rope Climbs / 4 Pull to Stand
Yoga für CrossFitter
Freitag, 23.08.2024
CrossFit
3 rounds for time:
120 double-unders
1,000-m row
800-m run or ski
Weightlifting Beginner
Hip Snatch / OHS
Workout: E1.5MOMx10 – Hip Snatch + OHS – 2+2@light / medium
Weightlifting Fortgeschrittene
BITTE MINDESTENS 15min VOR DER CLASS ERSCHEINEN UND FÜR 1. ÜBUNG WARM MACHEN!
Hang / Block Power Snatch - 4x2@60-71%
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%
Weightlifting Hausaufgaben
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
Samstag, 24.08.2024
Team-WOD
Team of 2 / 3 Rounds / YGIG / TC: 30 min
30 Power Snatches (30/45kg)
30 Chest-to-Bar Pull-Ups
30 Overhead Squats (30/45kg)
30 Cal. Erg of your choice (each, at the same time)
If you finish before TC go for max. Wall Balls (6/9kg) in remaining time
Sonntag, 25.08.2024
CrossFit
For time:
25 burpees
50 AbMat sit-ups
25 burpees
50 AbMat sit-ups
25 burpees
– Every 2:00 starting at :00 complete 10 air squats.
Post-Workout:
7 sets:
3 weighted pull-ups
– Rest 1:00-2:00 between sets.
Cardio
Cindy’s Long Run
AMRAP40
5 Pull-Ups
10 Push-Ups
15 Air Squats
200m Run (Row/Ski)
Yoga für CrossFitter
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
Montag, 19.08.2024
Cardio
AMRAPx14
Max cal. Bike
-Every 2min. Perform:
8 Mountain Climbers
6 Air Squats
4 Burpee Box Jump over (20'/24')
Rest 3 min.
AMRAPx14
Max cal. Ski
-Every 2min. Perform:
8 Shoulder Taps
6 alt. Lunges
4 DB-Devil presses (2x15/2x22,5kg)
CrossFit
THE CHIEF
5 rounds of AMRAP 3:
3 power cleans (43/61 kg)
6 push-ups
9 air squats
– Rest 1:00 between rounds.
Dienstag, 20.08.2024
Hyrox
AMRAPx35
800m. Run
20 Wall-Balls (6/9kg)
20 Butterfly Sit-Ups
800m. Run
20 alt. Lunges (10/20kg)
20 Tuck-Ups
800m. Run
200m. Farmers Carry (2x16/2x24kg)
20 Hand Release Push-Ups
CrossFit
For time:
100-calorie row
100 box jump-overs (51/61 cm)
1,000-m run
Post-workout:
8 sets:
:20 double-unders
:10 rest
Mittwoch, 21.08.2024
Long Distance Weekday
On a 40min. Clock
Teams of 2
10 Rounds:
Partner 1: 10/12 cal. Bike
Partner 2: Wall-Sit (10/15kg)
10 Rounds:
Partner 1: 10/12 cal. Row
Partner 2: Plank-Hold (10/15kg)
AMRAP in remaining time:
400m. OH-Carry (10/15kg)
400m. Ski
40 Plate Ground to OH (10/15kg)
40 Plate Thrusters
400m. Run (Together)
40 Burpees to plate
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)
Donnerstag, 22.08.2024
Cardio
EMOMx12
Min1: 10-12 Bent Over Row (20/30kg)
Min2: 10-12 Front Squats (20/30kg)
Min3: 10-12 Push-Press (20/30kg)
Rest 3min.
AMRAPx18
300m. Row
10 Push-Ups
10 Air Squats
300m. Ski
10 T2B/Knee Over Hip
10 Hollow Rocks
600m. Bike
10 Butterfly Sit-Ups
10 Jumping Lunges
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.
Weightlifting
Skill:
Clean & Jerk
EMOMx3
3 Tall Cleans
-Empty Bar
EMOMx5
1 Muscle Clean+2 Push Jerk
-Light Weight
EMOMx5
1 Power Clean+2 Split Jerk
-Light Weight
Every 2min x 10
1 Clean Pull+1 Power Clean+1 Hang Squat Clean+1 Jerk
-Work up every second set.
Freitag, 23.08.2024
Hyrox
AMRAPx35
800m. Row
2 Lanes Burpee Broad Jumps
30 Wall-Balls (6/9kg)
800m. Ski
2 Lanes Sled Push (50kg)
30 alt. Lunges (10/20kg)
800m. Run
1 min. Farmers-Hold (2x16/2x24kg)
30 KB-Deadlifts (2x16/2x24kg)
CrossFit
Pre-workout:
EMOM 10:
1 hang power clean
AMRAP 10:
5 power cleans (61/93 kg)
10 toes-to-bars
Samstag, 24.08.2024
Cardio
AMRAPx10
2-4-6-8..
cal. Ski
alt. DB-Cleans (15/22,5kg)
Down & Ups
Rest 2min.
AMRAPx10
2-4-6-8..
cal. Row
Single Arm KB-Swings (16/24kg)
KB-Push Press (16/24kg)
Rest 2min.
AMRAPx10
2-4-6-8-..
cal. Bike
Pull-Ups/Jumping Pull-Ups
Burpees to target
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
Teens
12 min Row
Skill:
Clean and Split Jerk
WOD
5 Rd.
10 Wall Balls
10 Deadlifts 20/30 kg
10 Pushups
100 Single Unders
Sonntag, 25.08.2024
Long Distance
On a 60min. Clock
With a Partner
20 Rounds:
5 T2B/Knee Over Hip
3 Hand Release Push-Ups
1 Wall-Walk
-Switch Partner After a full Round.
20 Rounds:
5 Box Jump Overs (20'/24')
3 Goblet Squats (15/22,5kg)
1 Devil Press (15/22,5kg)
-Switch Partner After a full Round.
AMRAP in remaining time YGIG:
1000m. Row
60 alt. DB-Snatches (15/22,5kg)
60 Lateral Jumps Over DB
1000m. Ski
60 alt. Box Step-ups (20'/24')
60 Russian twist w. DB
2000m. Bike
60 Burpees over Partner
600m. Run (Together)
CrossFit
AMRAP 12:
10 calories on any machine
8 ring dips
6 single-arm Russian KB swings/arm (16/24 kg)
Post-workout:
Accumulate:
1:00 single-arm plank hold on the rings/arm
– Switch arms as needed.