Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 20.10.2025
CrossFit
21-18-15-12-9-6-3 reps for time:
Toes-to-bars
Wall-ball shots (6/9 kg)
Post-workout skill
EMOM 6:
1 rope climb
Cardio
EMOMx35
Min1: 10 Wall-Balls+5 Toes to bar (6/9kg)
Min2: 45 sec. Max m. Ski
Min3: 10 KB-Swings+10 Goblet Squats (16/24kg)
Min4: 45 sec. Max m. Row
Min5: 8-10 Burpee Broad Jumps
Dienstag, 21.10.2025
Crossfit
5 rounds for time:
400-m run / row
Handstand walk (15.2 m)
– Handstand walk 25 ft out and 25 ft back.
Post-workout accessory
3 sets:
20 sit-ups
:30 Superman hold
Cardio
AMRAPx15
2-4-6-8-..
Burpee Box Jump Overs (20'/24')
Hollow Rocks
Hand release Push-Ups
cal. Ski
Rest 3 min.
AMRAPx15
2-4-6-8-..
Medball Squat Cleans (6/9kg)
alt. OH-Reverse Lunges (6/9kg)
Butterfly Sit-Ups (6/9kg)
cal. Bike
Mittwoch, 22.10.2025
Crossfit
Pre-workout strength
EMOM 5:
5 hang power snatches
– Increase the loading across as many sets as possible.
For time:
15 ring muscle-ups
30 hang power snatches (34/52 kg)
60 bar-facing burpees
Cardio
AMRAPx30
2 Rounds:
1000m. Bike
15 Toes to Rings
10 Air Squats
5 Down & Ups
Rest 1 min.
2 Rounds:
500m. Row
15 DB-Floor Presses (2x15/2x22,5kg)
10 DB-Thrusters
5 Devil Presses
Rest 1 min.
Donnerstag, 23.10.2025
Crossfit
Heavy-Day
7 sets for load:
2 push presses
1 push jerk
Post-workout accessory
2 sets:
20 banded pull-aparts
15 double-dumbbell bent-over rows
10 ring rows
Cardio
EMOMx12 :45 On / :15 Off
Min1: KB-Hold (2x24/2x32kg)
Min2: Goblet Hold alt. Lunges
Min3: 2-4 Wall-Walks
Rest 3 min.
AMRAPx20
50 cal. Row / Bike
25 Burpee Pull-Ups
25 KB-Deadlifts (2x24/2x32kg)
25 Mountain Climbers
Freitag, 24.10.2025
Crossfit
Every 5:00 for 3 sets:
100-m KB suitcase carry (24/32 kg)
100 double-unders
30 Russian KB swings
Accumulate max plank hold in the remaining time
– Score is the total time in the plank.
– Use the same kettlebell for the swings.
Post-workout skill
8 sets:
:20 handstand hold
:10 rest
Cardio
AMRAPx32
400m. Run / Row
50 Air Squats
40 alt. DB-Snatches (15/22,5kg)
30 Tuck-Ups
20 Weighted Box Step Ups (20'/24')(15/22,5kg)
10 Burpee Box Jump Overs
Weightlifting
Skill: Flat Footed Clean Pull + Halting Clean (3sec. Pause @knee) + Jerk
Workout: E1.25MOMx10 - 1+1+1 @70%+
Acc.: 3x 1min Weighted Plank
Samstag, 25.10.2025
Crossfit
3 rounds for time with a partner:
30 squat cleans (29/43 kg)
30 pull-ups
800-m run
– Athletes run together and break up the cleans and pull-ups as needed.
Cardio
AMRAPx30
Teams of 2 YGIG
88 Partners Wall-Balls (6/9kg)
88 sec. Sync Wall-Sit
88 Toes to bar
88 sec. Sync Plank Hold
88 Partner Deadlifts (100/120kg)
88 sec. Sync Hollow-Hold
Sonntag, 26.10.2025
Crossfit
10 sets each for time:
200/250-m row
– Rest 1:00 between sets.
– Score the slowest set.
Post-workout accessory
3 sets:
10 Bulgarian split squats/leg
– Use one or two dumbbells to add load as desired.
Long Distance
AMRAPx60
Teams of 2 YGIG
100 Deadlifts (30/40kg)
100 Front Squats
3000m. Ski
100 Hang Power Cleans
100 Shoulder to OH
3000m. Row
Montag, 20.10.2025
CrossFit
Pre-workout skill
1 set:
1:00 single-unders
1:00 rest
1:00 running-step single-unders
1:00 rest
1:00 double-unders
3 rounds for time:
25 power snatches (25/34 kg)
50 double-unders
15 chest-to-bar pull-ups
Hyrox
AMRAPx32
800m. Run
3 Rounds:
10 alt. Sandbag Lunges (20/30kg)
10 Zerchers Goodmornings
10 Sandbag Bent Over Rows
800m. Run
3 Rounds:
10 Medball Deadlifts (6/9kg)
10 Medball Squat Cleans
10 Wall-Balls
Dienstag, 21.10.2025
Crossfit
Pre-workout strength
On a 10:00 clock:
Build to a challenging set of 5 floor presses
5 rounds for time:
Double-KB front-rack carry (15.2 m) (24/32 kg)
15 floor presses (47/70 kg)
Cardio
AMRAPx34
40 cal. Bike
5 Rounds:
10 V-Ups
10 Handrelease Push-Ups
10 Box Jump overs (20'/24')
Rest 1 min.
40 cal. Row
5 Rounds:
10 alt. Renegade Rows (2x15/2x22,5kg)
10 DB-Front Squats
10 DB-Push Jerk
Mittwoch, 22.10.2025
Crossfit
Pre-workout strength
Every 2:00 for 10:00:
2 squat snatches
– Use around 70% 1-rep max.
21-15-9 reps for time:
Knees-to-elbows
Overhead squats (43/61 kg)
Hyrox
AMRAPx33
1000m. Ski
2 Lanes Sled Push (75kg)
40 Wall-Balls (6/9kg)
1 min. Wall-Sit
1000m. Row
2 Lanes Burpee Broad Jumps
40 KB-Deadlifts (2x16/2x24kg)
1 min. KB-Hold
Donnerstag, 23.10.2025
Crossfit
AMRAP 30:
3 wall walks
200-m run
1 deadlift
– Deadlift load is 80-90% of 1-rep max.
Cardio
AMRAPx30
Teams of 2
8 cal. Row
6 Hang Power Cleans (30/40kg)
4 Front Squats
2 Burpees
-Switch partner after a full round.
Freitag, 24.10.2025
Crossfit
50-40-30-20-10 reps for time:
Walking lunges
AbMat sit-ups
Post-workout skill
On a 10:00 clock:
Handstand walking drills
Hyrox
AMRAPx40
Teams of 2
800m. Run (Together)
10 Rounds:
5 cal. Ski
10 alt. Lunges (10/20kg)
10 Sandbag Back Squats
-Switch partner after a full round.
800m. Run (Together)
10 Rounds:
5 cal. Row
10 Down & Ups
10 KB-Deadlifts (2x16/2x24kg)
-Switch partner after a full round.
Samstag, 25.10.2025
Crossfit
AMRAPx25
With a Partner
3 Bar Muscle Ups
6 Handstand Push-ups
9 Hang Power Snatches (35/45kg)
-Switch Partner after a full round.
-Resting athlete max cal. Bike
Cardio
AMRAPx35
2000m. Bike
30 alt. OH-Reverse Lunges (15/22,5kg)
30 Weighted Box Step Ups (20'/24')(15/22,5kg)
1000m. Row
30 DB-Devil presses (15/22,5kg)
30 alt. DB-Snatches (15/22,5kg)
Sonntag, 26.10.2025
Crossfit
2 rounds for time:
200-m run
15 back squats (43/61 kg)
200-m run
12 front squats (43/61 kg)
200-m run
9 overhead squats (43/61 kg)
Long Distance
Teams of 2 YGIG
AMRAPx28
3000m. Bike
50 Toes to bar
40 alt. Lunges
30 Air Squats
20 Push-Ups
10 Muscle Ups
Rest 3 min.
AMRAPx28
3000m. Ski
50 Hang DB-Clean (15/22,5kg)
40 Goblet Squats (15/22,5kg)
30 Shoulder Taps
20 V-Ups
10 DB-Thrusters
Hyrox Performance
In Season - Strength
4 sets
20 back squats @ RPE 8
20 sandbag reverse lunges @ comp. weight
20 wall balls @ comp. weight
rest 1:30 btw sets
In Season - Conditioning
3 sets
in a 3min window
250m ski
10 BBJ
max. DB devils presses @ 2 x 10/15kg
rest 2min btw sets
3 sets
in a 3min window
400m run
max. meter row
rest 2min btw sets