Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 25.08.2025
CrossFit
Pre-workout weightlifting skill:
5 sets:
1 snatch grip deadlift
1 snatch pull
1 hang snatch
1 below the knee snatch
Heavy-Day
For load:
Snatch
10-8-6-4-2
– Each set must be touch-and-go reps.
Cardio
AMRAPx35
25 Wall-Balls (6/9kg)
25 Toes to bar
1000m. Ski
25 alt. OH-Lunges (6/9kg)
25 Butterfly Sit-Ups
1000m. Row
Dienstag, 26.08.2025
Crossfit
For time:
Handstand walk (15.2 m)
100 air squats
Handstand walk (15.2 m)
75 air squats
Handstand walk (15.2 m)
50 air squats
Handstand walk (15.2 m)
25 air squats
Post-workout accessory work
3 sets:
Single-arm kettlebell overhead walk, right (22.9 m)
Single-arm kettlebell overhead walk, left (22.9 m)
:30 rest
Cardio
AMRAPx30
2 Rounds:
500m. Ski
20 alt. DB-Snatches (15/22,5kg)
5 Burpee Pull-Ups
Rest 1 min.
2 Rounds:
1000m. Bike
20 Burpee Box Jump Overs (20'/24')
5 Pike Push-Ups from Box
Rest 1 min.
Mittwoch, 27.08.2025
Crossfit
Open 18.1
AMRAP 20:
8 toes-to-bars
10 DB hang clean and jerks (15/22.5 kg)
12/14-cal row
– Perform 5 clean and jerks with one arm, and then switch.
Cardio
AMRAPx15
10 cal. Bike
15 DB-Push Press (2x15/2x22,5kg)
10 DB-Front Squats (2x15/2x22,5kg)
Rest 1 min.
Rest 3 min.
AMRAPx15
10 cal. Row
15 American KB-Swings (16/24kg)
10 KB-Snatches (16/24kg)
Rest 1 min.
Donnerstag, 28.08.2025
Crossfit
Pre-workout accessory work
4 sets:
6 alternating Turkish get-ups
– Rest 1:00 between sets.
– Use one dumbbell.
For time:
80 DB box step-ups (51/61 cm) (15/22.5 kg)
– Every minute on the minute, starting at :00, perform 20 double-unders.
– Use two dumbbells.
Cardio
EMOMx40
Min1: 6-8 alt. DB-Devil Presses (15/22,5kg)
Min2: 45 sec. Max cal. Bike
Min3: 3-5 Wall-Walks
Min4: 45 sec. Max cal. Ski
Min5: Rest
Freitag, 29.08.2025
Crossfit
5 rounds for time:
25 bar-facing burpees
15 deadlifts (56/84 kg)
10 strict pull-ups
Post-workout accessory work
2 sets:
1:00 plank hold
50 Russian twists
Cardio
AMRAPx33
500m. Ski
200m. Run
30 Medball Squat Cleans (6/9kg)
3 Lanes Burpee Broad Jumps
1000. Bike
200m. Run
30 Weighted Sit-Ups (6/9kg)
30 Box Jump Overs (20'/24')
Weightlifting
Skill: Clean Deadlift / Clean & Jerk
Workout: E1.5MOMx10 - Clean Deadlift + Clean + Jerk - Work to heavy complex
Acc.: 3x6 Sumo Deadlifts - As heavy as form allows
Samstag, 30.08.2025
Crossfit
Pre-workout strength
EMOM 8:
2 thrusters (from the floor)
8 rounds for reps with a partner:
On a 2:00 clock:
200-m run / row
Max thrusters in remaining time (29/43 kg)
– Rest 2:00 between rounds.
– One partner completes a round, while the other rests; partners perform 4 rounds each.
Cardio
AMRAPx30
With a partner
9 Hang Power Cleans (30/40kg)
6 Front Squats
3 Burpees over bar
-Switch partner after a full round.
-After every second round perform 40 cal. Bike (YGIG)
Sonntag, 31.08.2025
Crossfit
5 rounds for time of:
15/18-cal row
12 deadlifts (47/70 kg)
9 hang power cleans
Post-workout
Accumulate:
2:00 weighted plank hold
Long Distance
AMRAPx60
With a partner
12 Rounds:
10 cal. Ski
8 alt. DB-Snatches (15/22,5kg)
6 Down & Ups
-Switch partner after a full round.
12 Rounds:
10 cal. Bike
8 Box Jump Overs (20'/24')
6 Jumping Air Squats
-Switch partner after a full round.
12 Rounds:
100m. Run
8 Butterfly Sit-Ups
6 Burpees
-Switch partner after a full round.
Montag, 25.08.2025
CrossFit
5 x 3:00 rounds:
400/500-m row
Max KB swings (24/32 kg)
– Rest 1:00 between rounds.
Post-workout accessory work
3 sets:
7 single-arm KB suitcase deadlifts, right
7 single-arm KB suitcase deadlifts, left
– Rest 1:00 between sets.
Hyrox
AMRAPx10
2 Lanes Walking Lunges (10/20kg)
20 Sandbag Back Squats (10/20kg)
10 Weighted Box Step Ups (10/20kg)
-Rest 1 min. Between rounds.
Rest 2 min.
AMRAPx10
100m. Farmers Carry (2x16/2x24kg)
20 KB-Deadlifts (2x16/2x24kg)
10 Down & Ups
-Rest 1 min. Between rounds.
Rest 2 min.
AMRAPx10
400m. Run
500m. Row
400m. Run
500m. Ski
-Rest 1 min. Between rounds.
Dienstag, 26.08.2025
Crossfit
40-30-20 reps for time:
Single-leg squats
Toes-to-bars
Post-workout midline work
Accumulate:
1:00 Superman hold
1:00 pull-up bar hollow hold hang
Cardio
AMRAPx15
5-10-15-20-..
cal. Row
alt. Gorilla Rows (2x16/2x24kg)
KB-Swings (16/24kg)
-After each round perform 100m. Run
Rest 3 min.
AMRAPx15
5-10-15-20-..
cal. Ski
alt. DB-Snatches (15/22,5kg)
alt. DB-Devil Presses (15/22,5kg)
-After each round perform 100m. Run
Mittwoch, 27.08.2025
Crossfit
Heavy-Day
Every 2:00 for 10 rounds:
1 power clean
2 hang power cleans
8/10-cal bike
Hyrox
AMRAPx35
1000m. Run
20 Wall-Balls (6/9kg)
20 Burpee Broad Jumps
1000m. Run
20 alt. OH-Reverse Lunges (15/22,5kg)
20 alt. DB-Devil Presses (15/22,5kg)
Donnerstag, 28.08.2025
Crossfit
Pre-workout practice
Running drills
6 rounds for time:
200-m run
12 box jump-overs (61/76 cm)
Cardio
AMRAPx10
5 Pull-Ups
10 Push-Ups
15 Air Squats
Rest 2 min.
AMRAPx10
5 Burpees
10 KB-Swings (16/24kg)
15 cal. Row
Rest 2 min.
AMRAPx10
5 Box Jump Overs (20'/24')
10 DB-Push Press (2x15/2x22,5kg)
15 cal. Ski
Freitag, 29.08.2025
Crossfit
"ANDI"
For time:
100 hang power snatches
(20/29kg)
100 push presses
100 sumo deadlift high pulls
100 front squats
Hyrox
AMRAPx40
Teams fo 2 YGIG
2 Rounds:
400m. Ski
4 Lanes Sled Push @comp weight
4 Lanes Sled Pull @comp weight
2 Rounds:
400m. Run (together)
200m. Farmers Carry (2x16/2x24kg)
40 Wall-Balls (6/9kg)
2 Rounds:
400m. Row
4 Lanes Burpee Broad Jumps
4 Lanes Walking Lunges (10/20kg)
Samstag, 30.08.2025
Crossfit
Pre-workout practice
EMOM 6:
Min. 1 | 1-2 rope climbs
Min. 2 | 1-3 wall walks
Min. 3 | 1-3 muscle-ups
For time with a partner:
20 synchronized burpees
20 rope climbs (4.6/4.6 m)
20 synchronized burpees
20 wall walks
20 synchronized burpees
20 muscle-ups
– Share the rope climbs, wall walks, and muscle-ups as needed.
Cardio
AMRAPx30
500m. Ski
400m. Run
3 Rounds:
9 Hang Power Cleans (35/45kg)
6 Shoulder to OH
3 Butterfly Sit-Ups
Sonntag, 31.08.2025
Crossfit
AMRAP 12:
2 handstand push-ups
2 DB front-rack reverse lunges (15/22.5 kg)
2 chest-to-bar pull-ups
– Add 2 reps of each movement every round.
Post-workout accessory work
4 sets:
DB front-rack carry (30.5 m)
– Rest 1:00 between sets.
Long Distance
AMRAPx60
With a Partner
20 Rounds:
1 Muscle-Up / C2B / Pull-Up
8 Wall-Balls (6/9kg)
10 Mountain Climbers
-Switch partner after a full round.
100 cal. Bike (YGIG)
20 Rounds:
6 cal. Ski
8 Handrelease Push-Ups
10 alt. DB-Clean & Jerk (15/22,5kg)
-Switch partner after a full round.
100 cal. Row (YGIG)
Hyrox Performance
Station Work:
AMRAP x 15
250m Power Strokes Row
4 lanes Zercher sandbag lunges @comp. weight
-Rest 1min
250m Power Strokes Row
20 jumping air squats
-Rest 1min
Rest 3 Minutes
AMRAP x 15
250m Power Strokes Ski
4 lanes burpee broad jumps
-Rest 1min
250m Power Strokes Ski
20 butterfly sit ups
-Rest 1min
compromised Running:
AMRAP x 15
800m run
20cal row/ski
25 burpees