Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 08.09.2025
CrossFit
For time:
5 rope climbs (4.6/4.6 m)
12 front squats (56/84 kg)
4 rope climbs
9 front squats
3 rope climbs
6 front squats
2 rope climbs
3 front squats
1 rope climb
1 front squat
Post-workout accessory
3 sets:
30 Butterfly Sit-ups
Rest 1 min. between sets.
Cardio
AMRAPx15
20 Wall-Balls (6/9kg)
20 Butterfly Sit-Ups (6/9kg)
20 Toes to Bar
50 Double Unders
Rest 3 min.
AMRAPx15
20 alt. DB-Snatches (15/22,5kg)
20 alt. Single leg V-Ups
20 DB-Hang Clean & Jerk (15/22,5kg)
20 cal. Ski
Dienstag, 09.09.2025
Crossfit
Every 5:00 x 5 rounds:
3 bench presses
400-m run
– Rest the remainder of the interval.
– Score the load and time for each round.
Post-workout accessory
Accumulate:
2:00 GHD Superman hold
– Use a bench with a partner holding legs, if GHDs are limited.
Cardio
AMRAPx33
1000m. Ski
5 Lanes KB Walking Lunges (16/24kg)
30 KB-Swings (16/24kg)
15 Push-Ups
2000m. Bike
5 Lanes Burpee Broad Jumps
30 Renegade Rows (10/15kg)
15 DB-Thrusters (2x10/2x15kg)
Mittwoch, 10.09.2025
Crossfit
Pre-workout skill
On a 15:00 clock:
Handstand practice
ANNIE
For time:
50-40-30-20-10 reps for time of:
Double-unders
AbMat sit-ups
Cardio
AMRAPx10
200m. Run
15 Box Jump Overs (20'/24')
10 Medball Squat Cleans (6/9kg)
Rest 2 min.
AMRAPx10
20 cal. Bike
15 KB-Deadlifts (2x16/2x24kg)
10 Goblet Squats (16/24kg)
Rest 2 min.
AMRAPx10
2 Wall-Walks
15 Air Squats
10 Burpees to target
Donnerstag, 11.09.2025
Crossfit
Heavy-Day
Power clean:
5-5-5-5-5
Cardio
AMRAPx35
2 Rounds:
10 Diamond Push-Ups
15 DB-Push Press (2x15/2x22,5kg)
20 cal. Ski
Rest 1 min.
2 Rounds:
10 Pull-Ups
15 DB-Floor Press (2x15/2,22,5kg)
20 cal. Row
Freitag, 12.09.2025
Crossfit
CINDY
AMRAP 20:
5 pull-ups
10 push-ups
15 air squats
Post-workout accessory
Accumulate:
2:00 side plank, right
2:00 side plank, left
Cardio
AMRAPx30
400m. Run / Row
25 Wall-Balls (6/9kg)
20 alt. DB-Snatches (15/22,5kg)
15 Weighted Box Step Overs (20'/24')(15/22,5kg)
10 Burpee Deadlifts (15/22,5kg)
-Rest 1 min.
Weightlifting
Skill: Power Snatch (cycling)
Workout: EMOMx10 - 3 Power Snatches (TnG)
Acc.: Back Squat - Work to heavy 3 for the day
Samstag, 13.09.2025
Crossfit
AMRAPx30
Teams of 2 YGIG
10 Wall-Walks
20 Front Squats (35/45kg)
30 Power Snatches (35/45kg)
40 Partner Medball Sit-Ups (6/9kg)
100 Double Unders
Cardio
AMRAPx32
5-10-15-20-..
Deadlifts (35/45kg)
V-Ups
Front Squats (35/45kg)
Down & Ups
-Perform 200m. Run after each round.
Sonntag, 14.09.2025
Crossfit
Pre-workout skill
Every 2:00 x 5 rounds:
3 box jumps
– Use a taller box than the workout.
AMRAP 12:
3 power snatches (25/34 kg)
3 box jump-overs (51/61 cm)
6 power snatches
6 box jump-overs
9 power snatches
9 box jump-overs
– Add 3 reps to each movement until time expires.
Long Distance
AMRAPx60
With a partner
200 cal. Bike (YGIG)
20 Rounds:
4 Toes to Bar
6 Box Jump Overs (20'/24')
8 Wall-Balls (6/9kg)
-Switch partner after a full round.
200 cal. Ski (YGIG)
20 Rounds:
4 alt. DB-Deadlifts (15/22,5kg)
6 Goblet Squats
8 alt. DB-Snatches
-Switch partner after a full round.
Montag, 08.09.2025
CrossFit
3 rounds for time of:
800-m run / row
30 alternating DB snatches (15/22.5 kg)
Post-workout accessory
3 sets:
10-15 lying leg raises
:30 plank hold
Hyrox
AMRAPx16
8 Lanes Walking Lunges (10/20kg)
500m. Row
800m. Run
Rest 3 min.
AMRAPx16
4 Lanes Sled Push (75kg)
500m. Ski
800m. Run
Dienstag, 09.09.2025
Crossfit
3 rounds for time:
50 air squats
7 bar muscle-ups
10 hang power cleans (43/61 kg)
Cardio
AMRAPx10
5 Toes to bar
10 Shoulder Taps
15 cal. Bike
Rest 2 min.
AMRAPx10
5 Burpee Box Jump Overs 20'/24')
10 Butterfly Sit-Ups
15 Jumping Lunges
Rest 2 min.
AMRAPx10
5 DB-Devil Presses (2x15/2x22,5kg)
10 DB-Thrusters (2x15/2x22,5kg)
15 cal. Row
Mittwoch, 10.09.2025
Crossfit
Pre-workout practice
EMOM 6:
:20 jump rope practice
For time:
1:00 L-sit hold
200-m KB farmers carry (16/24 kg)
300 double-unders
200-m farmers carry (35/53 lb)
1:00 L-sit hold
Hyrox
AMRAPx10
200m. Farmers Carry (2x16/2x24kg)
20 alt. Goblet Hold Lunges (16/24kg)
10 Push-Ups
Rest 2 min.
AMRAPx10
400m. Run
20 Unbroken Wall-Balls (6/9kg)
10 Butterfly Sit-Ups (6/9kg)
Rest 2 min.
AMRAPx10
400m. Ski
20 Burpee Broad Jumps
10 DB-Thrusters (2x10/2x15kg)
Donnerstag, 11.09.2025
Crossfit
Pre-workout skill
8 rounds:
:30 single-leg squats or challenging variation
:30 rest
AMRAP 10:
20 walking lunges
15 sit-ups
10 box jumps (51/61 cm)
Cardio
AMRAPx32
400m. Run / Row
40 Double Unders
20 Plate Ground to OH (10/15kg)
15 OH-Reverse Lunges (10/15kg)
10 Handrelase Push-Ups
5 Burpees to plate
-Rest 1 min.
Freitag, 12.09.2025
Crossfit
Pre-workout technique work
EMOM 5:
3 push jerks
– Hold the receiving position of each rep for :01.
For time:
15 deadlifts (38/52 kg)
15 push jerks
12 deadlifts (43/61 kg)
12 push jerks
9 deadlifts (52/75 kg)
9 push jerks
6 deadlifts (56/84 kg)
6 push jerks
3 deadlifts (61/93 kg)
3 push jerks
– Use the same barbell for both movements.
Hyrox
AMRAPx40
With a partner
1000m. Run (Together)
10 Rounds:
8 cal. Ski
6 Burpee Box Jumps (20'/24')
4 Jumping Air Squats
-Switch partner after a full round.
1000m. Run (Together)
10 Rounds:
8 cal. Row
6 alt. Lunges (20/30kg)
4 Burpee Broad Jumps
-Switch partner after a full round.
Samstag, 13.09.2025
Crossfit
3 rounds for time with a partner:
10 muscle-ups
20 burpee box jump-overs (51/61 cm)
30 overhead squats (34/52 kg)
Cardio
AMRAPx15
2-4-6-8-..
Plate Ground to OH (10/15kg)
Plate Thrusters
Single Leg V-Ups
cal. Ski
Rest 3 min.
AMRAPx15
2-4-6-8-..
Deadlifts (30/40kg)
Shoulder to OH
Lateral Burpees over bar
cal. Bike
Sonntag, 14.09.2025
Crossfit
For time:
60 burpees
50 wall-ball shots (6/9 kg)(2.7/3 m)
40 thrusters (15/20 kg)
30 toes-to-bars
20 pull-ups
10 chest-to-bar pull-ups
Post-workout accessory
3 sets:
:30 KB side-bends, left
:15 rest
:30 KB side bends, right
:15 rest
Long Distance
AMRAPx60
With a partner
800m. Run (Together)
2000m. Bike (YGIG)
20 Rounds:
5 Toes to Bar
10 Handrelease Push-Ups
15 Air Squats
-Switch partner after a full round.
800m. Run (Together)
1000m. Ski
20 Rounds:
5 alt. DB-Devil Presses (15/22,5kg)
10 Goblet Squats
15 DB-Cleans
-Switch partner after a full round.
Hyrox Performance
Station Work:
Station Work Row:AMRAP x15250m Power Strokes:30 rest20 KB DL @comp. weight15 Goblet Squats
Rest 3 min.
Station Work FC:AMRAP x15200m FC:30 rest25 down & ups:30 hollow hold
Compromised Running:For time:400m run50 Wall Balls @ comp. weight20 burpees1k run1 lane sled push @comp. weight