Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Sonntag, 29.09.2024
CrossFit
HEAVY-DAY
Every 4:00 for 5 sets:
40 air squats
4 shoulder presses
Post-Workout
3 sets:
25 GHD sit-ups
:30 side plank hold/side
Cardio
EMOM30 (40sec. ON / 20sec. OFF)
Min1: Max. Shoulder Taps
Min2: Max. V-Ups
Min3: Max. Slam Balls
Min4: Max. Cal. Bike/Ski
Min5: Rest
Yoga für CrossFitter
shoulder and neck mobility
hip openers
knee and ankle stability
full body relaxation
Montag, 30.09.2024
CrossFit
Every 5:00 for 5 rounds:
50 double-unders
10 kipping pull-ups
10 push jerks (47/70 kg)
20 Alternating double-dumbbell front-rack lunges (15/22,5kg)
– Rest with the remaining time in the intervals.
Dienstag, 01.10.2024
CrossFit
NANCY
5 rounds for time:
400-m run (Row/Bike/Ski)
15 overhead squats (29/43 kg)
Post-Workout:
8 sets for total reps:
:20 V-Ups
:10 rest
Cardio
Team of 2 / AMRAP40 / YGIG
100 Air Squats
100 Push-Ups
800m Run together (Bike)
100 sec. Hollow Hold
100 sec. Squat Hold
400m Overhead Slam Ball Run (together/switch ball as needed)
100 Sit-Ups
100 Lat. Jumps over Slam Ball
800m Row
Technik-Class
Mittwoch, 02.10.2024
CrossFit
HEAVY-DAY
For load:
3-3-3-3-3
Deadlift
Post-Workout:
4 sets for total time:
400-meter run
350/400-meter row
– Rest 1:00 between sets.
Donnerstag, 03.10.2024
Feiertags Special
Long Distance Special
Are you a Hero?
AMRAP20
400m Run/Ski
20 Burpees
20 Diamond Push-Ups
4 Rope Climbs
Rest 2 min
AMRAP20
200m Double DB/KB Farmers Carry (Heavy load)
20 DB/KB Goblet Squats (Heavy load)
20 DB Snatches (Heavy load)
4 Pec Board Climbs / 20 Double DB/KB Gorilla Rows
Rest 2 min
AMRAP20
400m Run/Ski
20 Strict Pull-Ups / Hard Ring Rows
20 High Box Jumps (24’/30’)
4 Wall Walks
Freitag, 04.10.2024
CrossFit
21-15-9 reps for time of:
Toes-to-bars
Burpees
Wall-ball shots (6/9 kg)
Post-Workout:
5 sets for load:
5 weighted pull-ups
– Rest 2:00-3:00 between sets.
Weightlifting Beginner
Snatch from various positions (Power, Hang, etc.)
Workout: EMOM with Snatch Variations
Weightlifting Fortgeschrittene
BITTE MINDESTENS 15min VOR DER CLASS ERSCHEINEN UND FÜR 1. ÜBUNG WARM MACHEN!
Flat Footed Snatch Pull + Snatch – E1.5MOMx7 – 1+1@74/78/81/83/85/87/87% (first 2 sets are doubles!)
Power Clean + Pause Clean + Power Jerk + Split Jerk – E2MOMx5 – 1+1+1+1@68/71/73/75/78%
Hovering Clean Pull – E2MOMx3 – 3@88% of C&J / 60% of DL
Front Squat – 10min for 2+2 RM (/w 15-20sec pause) + AMRAP @90%
Samstag, 05.10.2024
Team-WOD
Team of 2 / YGIG / 60 Rounds / TC:35 min
1 Squat Clean (30/45kg)
2 Front Squats
3 Barbell Rows
4 Barfacing Burpees
-Switch partner after a full round
Sonntag, 06.10.2024
CrossFit
HEAVY-DAY
Pre-workout
On a 10:00 clock:
Build to a heavy 3-rep power clean
– Perform touch-and-go reps.
– Rest 1:00-2:00 between lifts.
As many rounds and reps as possible in 8 minutes of:
2-4-6-8-10 etc.
Power cleans (43/61 kg)
Box jump-overs (20’/24’)
– Step down from the box.
Cardio
6 Tabatas (each 6 min) (20/10)
Tabata 1
Jumping Air Squats
Crossed Mountain Climbers
1 min Break
Tabata 2
Speed Skaters
Burpees
1 min Break
Tabata 3
Box Jumps
Box-Dips
1 min Break
Tabata 4
Shoulder Taps
Reverse Lunges
1 min Break
Tabata 5
Bicycle Crunches
Power Jacks
Yoga für CrossFitter
shoulder and neck mobility
hip openers
knee and ankle stability
full body relaxation
Sonntag, 29.09.2024
Long Distance
On a 60 min. Clock
With a Partner
20 Rounds:
4 Pull-Ups/Jumping Pull-Ups
8 Hand Release Push-ups
12 Air Squats
→ Switch Partner After a Full Round.
20 Rounds:
4 cal. Ski
8 alt. Lunges
12 Box Jump-Overs (20'/24')
→ Switch Partner After a Full Round.
AMRAP in remaining time:
2000m. Row
400m. OH-Carry (10/15kg)
40 Plate Ground to OH
2000m. Bike
40 Burpees to plate
40 Plate Thrusters
CrossFit
For time:
Accumulate 1:00 freestanding handstand hold
100-meter double-KB front rack carry (16/24 kg)
50 double-KB push presses
Single-KB overhead walking lunge (30.5 m)
Accumulate 1:00 plank hold
– Use the same load for all kettlebell movements. Switch arms as needed on the overhead walking lunge.
Post-workout:
Tabata hollow rocks
Hyrox Wettkampfvorbereitung
Montag, 30.09.2024
Cardio
AMRAPx15
25 cal. Bike
20 alt. OH Reverse Lunges (15/22,5kg)
15 alt. DB-Snatches (15/22,5kg)
10 Hanging-Knee Raises
5 Burpees to Target
Rest 3 min.
AMRAPx15
25 cal. Row
20 KB-Swings (16/24kg)
15 Lateral Jumps Over KB
10 Push-Ups
5 Burpees over KB
CrossFit
“Loredo”
6 rounds for time:
24 air squats
24 push-ups
24 walking lunge steps
400-m run
Dienstag, 01.10.2024
Hyrox
EMOMx12
Min1: 8-10 Burpee Broad Jumps
Min2: 45 sec. Plank-Hold
Min3: 45 sec. Max m. Walking Lunges (20/30kg)
Rest 3 min.
AMRAPx18
500m. Row
20 Butterfly Sit-Ups
1 min. Farmers-Hold (2x16/2x24kg)
200m. Run
500m. Ski
20 Wall-Balls (6/9kg)
1 min. Wall-Sit (6/9kg)
200m. Run
CrossFit
For time:
10 wall walks
800/1,000-m row
10 wall walks
Post-workout:
4 sets:
:20 seated leg raises
– Rest :10
:20 hollow hold
– Rest :10
Mittwoch, 02.10.2024
Long Distance Weekday
AMRAPx38
3000m. Bike
20 alt. DB-Cleans (15/22,5kg)
20 Mountain Climbers
20 DB-Bent Over Row (15/22,5kg)
1000m. Ski
20 Goblet Squats (15/22,5kg)
20 Shoulder Taps
20 Renegade Rows (15/22,5kg)
1000m. Row
20 DB Push Press (15/22,5kg)
20 Butterfly Sit-Ups
20 Weighted Box Step-Ups (20'/24')(15/22,5kg)
CrossFit
Pre-workout:
EMOM 9:
1 push press
– Build in load.
AMRAP 20:
10 push presses (34/52 kg)
10 kettlebell swings (35/53 lb)
10 box jumps (51/61 cm)
Donnerstag, 03.10.2024
Feiertags Special
Long Distance Special
On a 60min. Clock
With a Partner
20 Rounds:
8 Wall-Balls (6/9kg)
6 cal. Bike
4 Russian Twist w. Medball
-Switch Partner After a full Round.
20 Rounds:
8 alt. Lunges (10/20kg)
6 cal. Row
4 Butterfly Sit-Ups
-Switch Partner After a full Round.
AMRAP in remaining time YGIG:
400m. Medball-Run (Together)(6/9kg)
40 Sandbag Squats (10/20kg)
10 Lanes empty Sled push
2000m. Bike
400m. Farmers Carry (2x16/2x24kg)
40 KB-Deadlifts (2x16/2x24kg)
10 Lanes Burpee Broad Jumps
1000m. Ski
Freitag, 04.10.2024
Hyrox
AMRAPx15
2 Lanes Sled Pull (20kg)
20 Medball Deadlifts (6/9kg)
400m. Run
20 Up & Downs
20 Medball Squat Cleans (6/9kg)
Rest 3 min.
AMRAPx15
2 Lanes OH-Carry (2x16/2x24kg)
20 KB-Front Rack Lunges (16/24kg)
400m. Run
20 Glute Bridges (16/24kg)
20 Hand Release Push-Ups
CrossFit
Heavy-Day
3-3-3-3-3 reps for load:
Front squat
Post-workout:
EMOMx12
Min1: 15 Deadlifts (40/50kg)
Min2: 10 Burpees over bar
Min3: 45sec. Max cal. Bike
Samstag, 05.10.2024
Cardio
AMRAPx32
50 Double Unders/100 Single Unders
50 Air Squats
40 Shoulder Taps
30 alt. Single Leg V-Ups
20 T2B/Knee over Hip
2 Wall-Walks
50 Double Unders/100 Single Unders
50 alt. Lunges
40 Mountain Climbers
30 Russian twist (15/22,5kg)
20 DB-Devil Presses (15/22,5kg)
2 Wall-Walks
CrossFit
On a 15:00 clock:
50 bar-facing burpees
50 wall-ball shots (6/9 kg) (2.7/3 m)
800-m run
Max-reps hang squat cleans in the remaining time (56/84 kg)
Teens
entfällt
Sonntag, 06.10.2024
Long Distance
On a 60min. Clock
With a Partner YGIG
Buy in: 4000m. Bike
100 Burpee Box Jump Overs (20'/24')
2000m. Ski
100 Jumping Air Squats
AMRAP in remaining time:
60 Sandbag to Shoulder (30/45kg)
60 Butterfly Sit-Ups
60 cal. Row
400m. Sandbag Carry (bearhug)
60 Hand Release Push-Ups
60 Sandbag Deadlifts
60 Box Step Ups (20'/24')
CrossFit
Pre-workout:
3 sets:
20 alternating shoulder taps
– Increase difficulty across each set.
2 sets:
AMRAP 3:
100-m run
10 pull-ups
AMRAP 3:
Freestanding handstand hold
Rest 2:00 between sets.
Hyrox Wettkampfvorbereitung