Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
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
Montag, 07.10.2024
CrossFit
ANDI // BENCHMARK
For time:
100 hang power snatches (20/29 kg)
100 push presses (20/29 kg)
100 sumo deadlift high pulls (20/29 kg)
100 front squats (20/29 kg)
Dienstag, 08.10.2024
CrossFit
AMRAP 12:
25/36 cal on any machine
72 double-unders
Post-workout
1:00 plank hold (high plank)
25 strict toes-to-rings/bar
1:00 plank hold (low plank)
50 V-Ups
1:00 plank hold (high plank)
25 strict toes-to-rings/bar
1:00 plank hold (low plank)
Cardio
TEAM OF 2 / YGIG / 40 Rounds / TC:40 min
20 Double Unders
10 Air Squats
5 Burpees
-Switch Partner after a full round
-If you finish before TC go for max. Double Unders
Technik-Class
Skill:
(Strict) Pull Ups (Kipping + Butterfly)
Strength:
2 Sets
4 Weighted Pull Up + 7 Strict Pull Up + 14 Banded Strict Pull up
OR
4 (Banded) Pull Ups (MOd) + 7
Banded Pull Ups (easy) + 14 Jumping to negative Pull Ups
Rest: 2 Min.
Workout:
AMRAP 10:
7 Dumbbell Thrusters (22,5/15kg)
7 Burpee Over Dumbbell
7 Pull Ups
Mittwoch, 09.10.2024
CrossFit
Pre-workout:
On a 10:00 clock:
Low-ring muscle-up practice
5 rounds for time:
5 ring muscle-ups
10 box jumps (20’/24’)
20 AbMat sit-ups
Donnerstag, 10.10.2024
CrossFit
HEAVY-DAY
Every 3:00 x 7 sets:
2 power cleans
2 thrusters
– Increase loading across as many sets as possible.
Cardio
AMRAP20 / Ladder 2,4,6,8… etc.
Sit-Ups
Alt. Box-Step-Ups (20’/24’)
Push-Ups
Break 3 min
AMRAP20 / Ladder 2,4,6,8…etc.
Cal. Row
Alt. Hang Clean and Jerks (15/22,5kg)
Front Rack Reverse Lunges (15/22,5kg)
Functional Bodybuilding
5 Superset:
10 Front Squats (from the ground)
then directly into:
Max. Barbell Bent over Rows
-Every 3 min
-Start mod. and build to a heavy set
5 Supersets
10 seated Double DB Presses
then directly into:
max. Push-Ups (to muscle failure)
-Every 3 min
5 Supersets
10 Alt. Hanging Side Oblique Crunches
then directly into:
max. V-Ups (to muscle failure)
-Every 3 min
Freitag, 11.10.2024
CrossFit
For time with a partner:
100 walking overhead plate lunges (10/20 kg)
75 burpees to a plate
1:00 accumulated hang from a pull-up bar
1,000-m weighted run together (10/20 kg)
1:00 accumulated hang from a pull-up bar
75 burpees to a plate
100 walking overhead plate lunges (10/20 kg)
– One partner works on the hangs, burpees, and overhead lunges, while the other rests.
– Run together with one partner carrying one plate at a time.
Weightlifting Beginner
(Power) Clean from various positions (Power, Hang, etc.)
Workout:
EMOM with (Power) Clean 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@78/81/83/85/87/89/91% (first set is a double!)
Power Clean + Pause Clean + Power Jerk + Split Jerk – E2MOMx5 – 1+1+1+1@71/73/75/78/80%
Hovering Clean Pull – E2MOMx3 – 3@91% of C&J / 63% of DL
Front Squat – 10min for 2+2 RM (/w 15-20sec pause) + AMRAP @90%
Samstag, 12.10.2024
Team-WOD
TEAM OF 2 / AMRAP35 / YGIG
1000m Row
100 Wall Balls (6/9kg)
1000m Ski
100 Hang Power Cleans (30/40kg)
3000m Bike
100 Front Squats (30/40kg)
Sonntag, 13.10.2024
CrossFit
For max reps:
AMRAP 5:
50 air squats
Max chest-to-bar pull-ups
AMRAP 3:
30 box step-ups (20’/24’)
Max toes-to-bars
AMRAP 1:
Max-distance row
– 10 m = 1 rep.
Post-workout:
10 sets:
Handstand walk (15m) / 3 Wall Walks
– Rest 1:00 between sets.
Cardio
2 Rounds of:
AMRAP5
5 Box Jumps (20’/24’)
5 Slam Balls
1 Wall Walk
Break 1 min
AMRAP5
5 Sandbag over Shoulder
5 Burpee over Sandbag
1 Rope Climb
Break 1 min
AMRAP5
Max. Cal. Ski/Bike
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
Montag, 07.10.2024
Cardio
AMRAPx15
10 Front Squats (30/40kg)
10 Butterfly Sit-Ups
10 Bent Over Row(30/40kg)
10 V-Ups
10 Lateral Burpees Over Bar
Rest 3 min.
AMRAPx15
1000m. Bike
10 T2B/Knee over hip
10 Tuck-Ups
10 Push-Ups
10 Jumping Air Squats
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, 08.10.2024
Hyrox
AMRAPx32
50 Wall-Balls (6/9kg)
50 Strict Press w. Medball (6/9kg)
400m. Run
1000m. Row
50 alt. Lunges (10/20kg)
50 Sandbag Deadlifts (10/20kg)
400m. Run
1000m. Ski
CrossFit
Skill:
Toes to Bar
6 sets:
On a 1:30 clock:
:45 max-calorie row
:15 transition
:30 toes-to-bars
– Rest 3:00 between intervals.
Mittwoch, 09.10.2024
Long Distance Weekday
AMRAPx38
Teams of 2 YGIG
80 cal. Bike
6 Burpees Over Partner
80 Box Jump Over (20'/24')
6 Burpees Over Partner
80 KB-Swings (16/24kg)
6 Burpees Over Partner
80 cal. Ski
6 Burpee Over Partner
80 KB Front Rack Lunges (16/24kg)
6 Burpees Over Partner
80 Weighted Box Step Over (16/24kg)
CrossFit
Skill:
Power Cleans
5 rounds for time with a partner:
31 back squats (43/61 kg)
12 power clean
Donnerstag, 10.10.2024
Cardio
AMRAPx30
50 Double Unders/100 Single Unders
40 Mountain Climbers
30 alt. DB-Hang Clean & Jerk (15/22,5kg)
20 Goblet Squats (15/22,5kg)
10 DB-Devil Presses (15/22,5kg)
2 Wall-Walks
Rest 1 min.
CrossFit
Pre-workout
3 sets:
7 push presses
– Build to workout weight or slightly over.
For time:
15-12-9
Push press
cal. Ski
V-Ups
Weightlifting
Skill:
Snatch & OH-Squat
EMOMx5
2 Muscle Snatch+2 OH-Squats
-Light Weight
EMOMx5
2 Power Snatches+2 Hang Squat Snatches
-Light Weight
Every 2minx6
2 Power Snatches+1 Hang Squat Snatch+2 OH-Squats
-Work up to heavy of the day.
Freitag, 11.10.2024
Hyrox
On a 15 min. Clock
1000m. Row (AFAP!)
Rest 2min.
1000m. Ski (AFAP!)
Rest 2 min.
→ Max alt. Lunges in remaining time.
Rest 3 min.
AMRAPx17
200m. Run
10 Medball Thrusters (6/9kg)
10 Butterfly Sit-Ups (6/9kg)
1 Lane Sled Push (75kg)
200m. Run
2 Lanes Burpee Broad Jumps
10 Hand Release Push-Ups
1 Lane Sled Push (75kg)
CrossFit
AMRAPx30
Teams of 2 YGIG
5 Deadlifts (35/55kg)
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Burpees over bar
→ Switch Partner After a full round.
Samstag, 12.10.2024
Cardio
AMRAPx15
2-4-6-8-..
Thrusters (30/40kg)
Hollow Rocks
Down & Ups
Cal. Ski
Rest 3 min.
AMRAPx15
2-4-6-8-..
C2B/Pull-Ups/Jumping Pull-Ups
Box Jumps (20'/24')
Shoulder Taps
Cal. Bike
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 (61/76 cm)
– Use one kettlebell.
Teens
entfällt
Sonntag, 13.10.2024
Long Distance
AMRAPx60
Teams of 2 YGIG
100 cal. Bike
100 Pull-Ups
100 Wall-Balls (6/9kg)
100 cal. Row
100 alt. DB-Snatches (15/22,5kg)
100 Burpee Box Jump Overs (20'/24')
100 cal. Ski
100 Partner Butterfly Sit-Ups (6/9kg)
100 alt. OH-Reverse Lunges (15/22,5kg)
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
Hyrox Wettkampfvorbereitung