Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Sonntag, 08.09.2024
CrossFit
Double Sunday
WOD1:
2 sets:
AMRAP 3:
100-m run
10 pull-ups
AMRAP 3:
Freestanding handstand hold
– Rest 2:00 between sets.
WOD2:
Every 4:00 for 5 sets:
24/30-cal bike
– Athletes may use any bike.
– Rest with the remaining time.
Cardio
EMOM30 / 0:15 min break between EMOM’S
Min 1: Max. Cal. Erg of your Choice
Min 2: Max. Muscle Ups / Pull-Ups / Ring Rows
Min 3: 200m Sprint
Min 4: Max. Plate Ground to Overhead (15/25kg)
Min 5: Max. KB Deadlifts (16/24kg)
Yoga für CrossFitter
Montag, 09.09.2024
CrossFit
Pre-workout
3 sets:
6 overhead squats
3-5 ring dips
– Take the barbell from the ground.
AMRAP 10:
6 overhead squats (47/70 kg)
9 strict ring dips
Dienstag, 10.09.2024
CrossFit
6 sets:
On a 1:30 clock:
:45 max-calorie row
:15 transition
:30 toes-to-bars
– Rest 3:00 between intervals.
Cardio
TEAMS OF 2 / YGIG / AMRAP 35
50 Deadlifts (40/60kg)
100 Double Unders
50 Pull-Ups
100 Cal. Bike/Row/Ski
Technik-Class
Skill:
HSPU
Baseline Test:
RX: 1 set of max strict handstand push-ups
Intermediate: 1 set of max strict box handstand push-ups (note the box height used)
Scaled: 1 set of max push-ups or elevated push-ups
Workout:
9 Min AMRAP
12/10 Cal Bike
1-2-3-4-5.. HSPU
Mittwoch, 11.09.2024
CrossFit
HERO WOD: ALEXANDER / Partner Edition
5 rounds for time with a partner:
31 back squats (43/61 kg)
12 power cleans
Donnerstag, 12.09.2024
CrossFit
HEAVY-DAY: PUSHY-GWEN
Pre-workout
3 sets:
7 push presses
– Build to workout weight or slightly over.
15-12-9 reps for load
Push press
Cardio
4 Rounds of:
EMOM3
Min1: Max. Box Jumps (20’/24’)
Min2: Max. Slam Balls (12kg)
Min3: Max. Russian KB Swings (16/24kg)
-Break 1 min
EMOM3
Min1: Max. Wall Walks
Min2: Max. Shuttle Runs
Min3: Max. Burpee Broad Jumps
Functional Bodybuilding
5x10 Backsquats
-Every 3 min
-Start mod and build to a heavy set of 10
5x10 Australian Rows
-Every 2 min
-feets on floor/plates/box
-increase resistance if possible in each set
5x10 Double DB Bench Press
-Every 2 min
-Start mod and build to a heavy set of 10
Freitag, 13.09.2024
CrossFit
9-12-15-18-21 reps for time of:
Suitcase KB reverse lunges (24/32 kg)
Kipping chest-to-bar pull-ups
Burpee box jumps (24’/30’)
– Use one kettlebell.
Weightlifting Beginner
Flat Footed Clean Pull + Hovering Clean
Weightlifting Fortgeschrittene
BITTE MINDESTENS 15min VOR DER CLASS ERSCHEINEN UND FÜR 1. ÜBUNG WARM MACHEN!
Flat Footed Snatch Pull + Hovering Snatch – E1.5MOMx8 - (1+1) @73/76/78/80/83/3x85%
Clean & Jerk – E2.5MOMx4 - 3+1 @73/76/79/81%
Hovering Snatch Pull – E2MOMx3 - 3 @85/90/95%
Back Squat – E3MOMx5 - 5 @85 of heavy 3
Bent over KB Row – 3 sets of 8 each side
Samstag, 14.09.2024
Team-WOD
TEAM OF 2 / AMRAP30 / YGIG
10 Cluster (60/80kg)
20 Handstand Push-Ups
30 Toes-to-Bar
40 Wall Balls (6/9kg)
6 Rope Climbs
Sonntag, 15.09.2024
CrossFit
4 rounds for time:
10/15-cal bike
:30 accumulated dead hang hold
10/15-cal bike
:30 accumulated handstand hold
10/15-cal bike
:30 accumulated ring support hold
Post-Workout
Accumulate:
30-50 strict handstand push-ups
Cardio
AMRAP35
Buy-In: 1600m Run/Ski
in remaining time:
30 Russian Single-Arm Swings with KB/DB
10 Cal. Erg of your choice
20 Single KB/DB Overhead Lunges
10 Lat. Burpess over the DB/KB
30 Handstand Shoulder Taps
Yoga für CrossFitter
Sonntag, 08.09.2024
Long Distance
On a 60min. Clock
With a partner
Buy in: 5000m. Bike
60 American KB-Swings (16/24kg)
2000m. Row
60 Burpee Box Jump Overs (20'/24')
20 Rounds:
8 Goblet Squats (16/24kg)
12 Shoulder Taps
-Switch partner after a full round.
AMRAP in remaining time:
40 sync. Air Squats
40 alt. Front Rack Lunges (16/24kg)
40 cal. Ski
400m. Run (Together)
40 KB-Push Press (16/24kg)
40 KB-Cleans (16/24kg)
40 Butterfly Sit-Ups
400m. Run (Together)
40 sync. Air Squats
40 Push-Ups w. Hand-Clap
10 Wall-Walks
CrossFit
For time:
400-m run
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.
Hyrox Wettkampfvorbereitung
Montag, 09.09.2024
Cardio
AMRAPx15
2-4-6-8-..
Hang Power Cleans (30/40kg)
Shoulder Taps
Lateral Burpees Over Bar
Butterfly Sit-Ups
Rest 3min.
AMRAPx15
2-4-6-8-..
Wall-Balls (6/9kg)
Mountain Climbers
cal. Bike
Russian twist w. Medball
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, 10.09.2024
Hyrox
AMRAPx35
2000m. Bike
200m. Run
2 Lanes Sled Push (50kg)
5 Burpee Broad Jumps
1000m. Ski
200m. Run
20 KB-Deadlifts (2x16/2x24kg)
5 Burpee Broad Jumps
1000m. Row
200m. Run
20 alt. Lunges (10/20kg)
5 Burpee Broad Jumps
CrossFit
Heavy-Day
For load:
10-10-10-10-10
Push-Press
Post-workout:
AMRAPx15
50 Double Unders
40 Shoulder Taps
30 cal. Ski
20 Mountain Climbers
10 Push-Press (30/40kg)
Mittwoch, 11.09.2024
Long Distance Weekday
On a 38min. Clock
With a Partner
12 Rounds:
3 T2B/Knee over hip
2 Pull-Ups/Jumping Pull-Ups
1 Burpee to target
-Switch Partner after a full round.
12 Rounds:
10 Shoulder Taps
8 alt. Lunges
6 Jumping Air Squats
-Switch Partner After a full round.
AMRAP in remaining time YGIG:
40 cal. Row
2 Lanes Sled Push (75kg)
40 Single Leg V-Ups
40 cal. Ski
40 alt. DB-Snatches (15/22,5kg)
40 Goblet Squats (15/22,5kg)
CrossFit
Pre-work:
On a 10min. Clock
Work on a gymnastic movement
5 rounds for time:
20 Russian KB swings (24/32 kg)
400-m run
Donnerstag, 12.09.2024
Cardio
AMRAPx10
20 cal. Bike
20 Medball Squat Cleans (6/9kg)
20 Butterfly Sit-Ups (6/9kg)
Rest 2min.
AMRAPx10
20 cal. Row
20 alt. DB-Cleans (15/22,5kg)
20 DB-Push-Press (15/22,5kg)
Rest 2min.
AMRAPx10
20 cal. Ski
20 KB-Deadlifts (2x16/2x24kg)
20 American KB-Swings (16/24kg)
CrossFit
Every 3:00 for 5 rounds:
50 double-unders
Handstand walk (7.6 m)
– Rest remainder of each round.
– Score is slowest round.
Weightlifting
Skill:
Snatch Variations
EMOMx5
1 Muscle Snatch+2 BN Push-Press+1 Snatch Balance
-Start light and increase weight.
EMOMx5
3 High-Hang Power Snatches
-Light weight.
EMOMx5
3 Squat Snatches
-Light Weight
E2MOMx5
2x1 Power Snatch+2 Hang Squat Snatches
-Work up to heavy of the day.
Mobility
Freitag, 13.09.2024
Hyrox
EMOMx12
Min1: 200m. Run (AFAP!)
Min2: 45sec. Hollow Hold
Min3: 12 alt. KB-Front Rack Lunges (16/24kg)
Rest 3 min.
AMRAPx20
400m. Row
20 Burpee Wall-Balls (6/9kg)
2 Lanes Empty Sled Pull (AFAP!)
400m. Ski
20 alt. Lunges (10/20kg)
200m. Farmers Carry (2x16/2x24kg)
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
Samstag, 14.09.2024
Cardio
AMRAPx10
10 Shuttle Runs
5 Lanes Front Rack Carry (2x16/2x24kg)
10 Tuck-Ups
Rest 2 min.
AMRAPx10
1000m Bike
15 Jumping Lunges
10 T2B/Knee Over Hip
Rest 2 min.
AMRAPx10
500m. Row
15 DB-Bent Over Row (15/22,5kg)
10 Hand Release Push-Ups
CrossFit
AMRAP 20 with a partner:
30 front-rack reverse lunges (29/43 kg)
20 push presses
10 bar muscle-ups
– Share work as desired.
Teens
entfällt
Sonntag, 15.09.2024
Long Distance
On a 60min. Clock
With a partner
20 Rounds:
4 Box Jump-Overs (20'/24')
6 cal. Bike
8 Jumping Lunges
-Switch partner after a full round.
20 Rounds:
4 DB-Snatches (15/22,5kg)
6 cal. Ski
8 Shoulder Taps
-Switch partner after a full round.
AMRAP in remaining time YGIG:
1000m. Row
8 Lanes Empty Sled Push
40 Tuck-Ups
40 alt. OH-reverse Lunges (15/22,5kg)
800m. Run (Together)
8 Lanes Burpee Broad Jumps
40 Weighted Box Step-Ups (15/22,5kg)
40 Butterfly Sit-Ups
CrossFit
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.
Hyrox Wettkampfvorbereitung