Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 17.11.2025
CrossFit
Pre-workout skill
3 sets:
5 single-arm DB overhead squats, right
5 single-arm DB overhead squats, left
EMOM 15:
Min 1: 3 bar muscle-ups
Min 2: Max-reps alternating DB snatches (15/22.5 kg)
Min 3: Rest
Cardio
EMOMx35
Min1: 8-10 Sandbag to Shoulder (30/45kg)
Min2: 10/12 cal. Ski
Min3: :45 sec. Sandbag Carry (bearhug)
Min4: 10/12 cal. Row
Min5: 3-5 Wall-Walks
Dienstag, 18.11.2025
Crossfit
Heavy-Day
For load:
Front squat
3-3-3-3-3
Post-workout
Accumulate:
30 single-leg unloaded deadlifts, right leg
30 single-leg unloaded deadlifts, left leg
1:00 single-arm plank hold, right arm
1:00 single-arm plank hold, left arm
Cardio
E5MOMx6
12/15 cal. Bike
20 Wall-Balls (6/9kg)
12/15 cal. Ski
20 alt. DB-Snatches (15/22,5kg)
Into: Max Burpee Box Jump overs in remaining time.
Rest 1 min. Between sets.
Mittwoch, 19.11.2025
Crossfit
Pre-workout strength
EMOM 6:
4 push jerks
– Build in load.
4 rounds for time:
14/16-cal bike
16 box jumps (61/76 cm)
16 shoulder-to-overheads (34/52 kg)
Cardio
AMRAPx15
50 Double Unders / 100 Single Unders
20/24 cal. Ski
15 Toes to bar
10 Handrelease Push-Ups
5 Burpee Pull-ups
Rest 3 min.
AMRAPx15
50 Lateral Jumps Over KB
20/24 cal. Bike
15 alt. KB-Hang Snatches (16/24kg)
10 Goblet Squats
5 V-Ups
Donnerstag, 20.11.2025
Crossfit
Pre-workout strength
5 sets:
1 high hang power clean
1 hang power clean
1 below the knee power clean
AMRAP 10:
3 power cleans (47/70 kg)
20 double-unders
– Add 10 double-unders each round.
Cardio
AMRAPx35
3 Rounds:
500m. Row
20 alt. OH-Reverse Lunges (15/22,5kg)
20 DB-Clean & Jerk
Rest 1 min.
3 Rounds:
500m. Ski
20 American KB-Swings (16/24kg)
20 KB-Deadlifts (2x16/2x24kg)
Rest 1 min.
Freitag, 21.11.2025
Crossfit
Pre-workout accessory
3 sets:
:05-:10 ring dip hold, top
:30 rest
:30 squat hold
:30 rest
:05-:10 ring dip hold, bottom
:30 rest
30-20-10 reps for time:
Thrusters (29/43 kg)
Ring dips
Weightlifting
Skill: Segmented (Power) Snatch
Workout: EMOMx7 - 1 Segmented (Power) Snatch - Work up in weight. Range is 70-90%
Acc.: Superset: 3x 6/6 Barbell OH Split Squats // Max Reps Basketball Abs
Cardio
EMOMx30
Min1: 10-12 Shoulder to OH (30/40kg)
Min2: :45 sec. Hollow Hold
Min3: 10-12 Front Squats
Min4: 10-12 Lateral Burpees over bar
Min5: 10-12 Bent Over Row
Samstag, 22.11.2025
Crossfit
4 rounds for time with a partner:
30 toes-to-bars
400-m run / row
– Share the toes-to-bars and run together.
Post-workout
EMOM 10:
10-20 alternating shoulder taps in a handstand hold or plank hold
Cardio
AMRAPx35
1000m. Row
-Every 200m. Perform:
10 DB-Thrusters (2x10/2x15kg)
10 Single Leg V-Ups
10 DB-Devil Presses (2x10/2x15kg)
Rest 1 min.
1000m. Ski
-Every 200m. Perform:
10 Plate Ground to OH (10/15kg)
10 Toes to bar
10 Russian twist w. plate
Rest 1 min.
Sonntag, 23.11.2025
Crossfit
Pre-workout strength
5 sets:
3 deadlifts
– Build to workout weight or slightly heavier.
3 rounds:
AMRAP 7:
400/500-m row
10 deadlifts (61/84 kg)
– Rest 2:00 between rounds
– Pick up where you left off in the AMRAP.
Long Distance
AMRAPx60
Teams of 2 YGIG
200 cal. Bike
180 Lateral Burpees over bar
160 Butterfly Sit-Ups
140 Box Jump Overs (20'/24')
120 Push-Ups
100 Back Squats (30/40kg)
80 Hang Power Cleans
60 Shoulder to OH
Montag, 17.11.2025
CrossFit
On a 15 min. Clock
Find a 1 rep max Deadlift
For time:
30 burpees
600-m row
30 burpees
Hyrox
EMOMx20
:40 ON / :20 OFF
Min1: DB-Devil Presses (2x10/2x15kg)
Min2: TRX Sled Drag (50/75kg)
Min3: Hollow Rocks
Min4: DB-Thrusters (2x10/2x15kg)
Min5: Burpee Broad Jumps
Rest 3 min.
AMRAPx10
400m. Run
500m. Row
500m. Ski
Dienstag, 18.11.2025
Crossfit
Partner CHAD1000X
For time with a partner:
1,000 weighted box step-ups (15/20 kg) (51/51 cm)
– Partners work at the same time.
Cardio
EMOMx10
Min1: 10/12 cal. Standing Bike / Echo Bike
Min2: 12 Weighted Box Step-Ups (2x10/2x15kg)
Rest 2 min.
EMOMx10
Min1: 10/12 cal. Row
Min2: 12 Box Jump Overs (20'/24')
Rest 2 min.
EMOMx10
Min1: 10/12 Standing Bike / Echo Bike
Min2: 12 DB-Lunges (2x10/2x15kg)
Mittwoch, 19.11.2025
Crossfit
Heavy-Day
For load:
Floor Press
3-2-2-1-1-1
For Time:
9-15-21
cal. Row
KB-Swings (16/24kg)
TC: 6min.
Hyrox
AMRAPx5
Max Sandbag Back-Squats (20/30kg)
-Every break perform 20 Mountain Climbers
Rest 2 min.
AMRAPx5
Max OH-Lunges (10/15kg)
-Every break perform 20 Shoulder Taps
Rest 2 min.
AMRAPx20
Teams of 2 YGIG
40 Partner Wall-Balls (6/9kg)
40 cal. Ski
40 Burpee Broad Jumps
40 cal. Row
Donnerstag, 20.11.2025
Crossfit
Part 1
Every 2:00 x 4 sets:
0:30 max-cal bike
Rest until the clock hits 10:00, and then…
Part 2
5 rounds for time of:
200-m run / row
10 pull-ups
– Score is the total time on part 2, subtracting 1 second for every calorie completed on the bike during part 1.
Post-workout accessory
Accumulate:
150 band pull-aparts
– Perform the reps in as few sets as possible.
Cardio
AMRAPx30
30 cal. Row
15 DB-Hang Clean & Jerk (15/22,5kg)
15 Diamond Push-Ups
30 cal. Bike
15 Renegade Rows (15/22,5kg)
15 Jumping Lunges
Freitag, 21.11.2025
Crossfit
Pre-workout strength
On a 12:00 clock:
Find a heavy 1-rep hang power snatch
– This should be heavy, but not a 1-rep max.
1-2-3-4-5-6-7-8-9-10 reps for time:
Hang power snatches (29/43 kg)
– Perform 25 double-unders after each round.
Hyrox
Teams of 2
AMRAPx10
P1: Max sec. KB-Hold (2x24/2x32kg)
P2: Max m. Row
Rest 2 min.
AMRAPx10
P1: Max Wall-Balls (6/9kg)
P2: Max m. Standing Bike
Rest 2 min.
AMRAPx10
P1: Max sec. Wall-Sit (10/15kg)
P2: Max m. Sled Push (75kg/120kg)
Samstag, 22.11.2025
Crossfit
AMRAP 25 with a partner:
5-10-15-20…
Clean and jerk (56/84 kg)
Synchronized sit-ups
Synchronized box jump-overs (51/61 cm)
– Continue adding 5 reps to each movement at the end of the round. Partners can split up the clean and jerks as needed.
Cardio
AMRAPx35
200m. Run
25 Box Jumps (20'/24')
10 Lanes Sandbag Carry (bearhug)(30/45kg)
50 cal. Bike / Ski
200m. Run
25 Down & Ups
10 Sandbag to Shoulder (30/45kg)
Sonntag, 23.11.2025
Crossfit
Pre-workout strength:
Every 2minx5
For load:
3 Push-Press (from floor)
5 rounds for time:
20 med-ball cleans (6/9 kg)
10 push presses (43/61 kg)
Long Distance
On a 60 min. Clock
Teams of 2
YGIG:
25 Single arm DB-Devil Presses (15/22,5kg)
50 cal. Ski
10 Rounds:
10 Handrelease Push-Ups
8 Box Jumps (20'/24')
6 Goblet Squats (15/22,5kg)
-Switch partner after a full round.
YGIG:
25 Single arm DB-Devil presses (15/22,5kg)
50 cal. Bike
10 Rounds:
10 Air Squats
8 DB-Hang Clean & Jerk (15/22,5kg)
6 Toes to bar
-Switch partner after a full round.
Hyrox Performance
compromised work:
AMRAP 25
500 row @95%20_MIN_ROW_PACE500M
6 lanes BBJ
AMRAP 25
500m ski @@95%20_MIN_SKI_PACE_500M
400 run