Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 01.12.2025
CrossFit
Pre-workout accessory
Every 2:00 for 5 rounds:
3 high box jumps
5 single-leg KB Romanian deadlifts, right
5 single-leg KB Romanian deadlifts, left
AMRAPx15
3 deadlifts (102/143 kg)
6 lateral burpees over bar
9 box jumps (61/76 cm)
10/12 cal. Row
Cardio
AMRAPx33
40/45 cal. Bike
30 Butterfly Sit-Ups
20 Box Jump Overs (20'/24')
10 Burpee Box Jumps
40/45 cal. Ski
30 Tuck Ups
20 alt. DB-Snatches (15/22,5kg)
10 Burpee DB-Deadlift (2x15/2x22,5kg)
Dienstag, 02.12.2025
Crossfit
Pre-Strength:
Every 2minx5
3 Push-Press
-Build up to a heavy triple.
5 rounds for time:
7/9-cal bike
12 chest-to-bar pull-ups
15 push-ups
Cardio
EMOMx15
:45 ON / :15 OFF
Min1: Shuttle Runs
Min2: Plank-Hold
Min3: Wall-Walks
Rest 3 min.
AMRAPx15
400m. Run / Row
25 Medball Clusters (6/9kg)
25 Hollow Flutter Kicks
400m. Run / Row
25 DB-Shoulder to OH (2x10/2x15kg)
25 DB-Deadlilfts
Mittwoch, 03.12.2025
Crossfit
Heavy-Day
For load:
Overhead squat
3-3-3
Front squat
3-3-3
Back squat
3-3-3
Post workout:
EMOMx10
Min1: 10 OH-Reverse Lunges + 5 Down & Ups (15/22,5kg)
Min2: 10/12 cal. Bike
Cardio
AMRAPx35
Teams of 2
80 cal. Bike (YGIG)
10 Rounds:
5 Toes to bar
7 Wall-Balls (6/9kg)
9 Jumping Lunges
-Switch partner after a full round.
80 cal. Row (YGIG)
10 Rounds:
5 Burpees Over Rower
7 Goblet Squats (16/24kg)
9 KB-Swings
-Switch partner after a full round.
Donnerstag, 04.12.2025
Crossfit
AMRAPx25:
Teams of 2 YGIG
400-m run / row
40 push-ups
6 rope climbs (4.6/4.6 m)
80 double-unders
Cardio
AMRAPx15
1000m. Row
30 DB-Hang Clean & Jerk (15/22,5kg)
20 Double Unders / Single Unders
10 Burpee over DB
Rest 3 min.
AMRAPx15
2000m. Bike
30 Box Jump overs (20'/24')
20 Double Unders / Single Unders
10 V-Ups
Freitag, 05.11.2025
Crossfit
For time:
65/80-cal row
70 sit-ups
60 KB swings (16/24 kg)
50 KB goblet-hold lunges
40 burpees
20/30-cal row
Weightlifting
Skill: Power Clean + Power Jerk
Workout: EMOMx10 - 1+1 @ 70-80%
Acc.: Tempo Front Squats - 3x3 /w 3seconds down @good working load (Teams of 2-3, Lift Every Minute!)
Cardio
EMOMx10
Min1: 10-12 Deadlifts (30/40kg)
Min2: 10/12 cal. Row
Rest 2 min.
EMOMx10
Min1: 10-12 Hang Power Cleans (30/40kg)
Min2: 10-12 Lateral Burpees Over bar
Rest 2 min.
EMOMx10
Min1: 10-12 Front Squats (30/40kg)
Min2: 10/12 cal. Standing Bike
Samstag, 06.12.2025
Crossfit
AMRAPx25
With a partner
5 cal. Ski
3 power snatches (43/61 kg)
1 oh-squat
-Switch partner after a full round.
Cardio
EMOMx20
Min1: 10-12 DB-Thrusters (2x10/2x15kg)
Min2: 10-12 Weighted Box Step-Ups (10/20kg)
Min3: 10-12 DB-Devil Presses (2x10/2x15kg)
Min4: 10-12 Burpee Box Jumps (20'/24')
Rest 3 min.
AMRAPx10
200m. Run
250m. Row
10 Butterfly Sit-Ups
200m. Run
250m. Ski
10 Push-Ups
Sonntag, 07.12.2025
Crossfit
Pre-workout strength
Every 2:00 for 5 rounds:
5 thrusters
– Start each set with a squat clean.
– Build in load.
For time:
30-20-10
Thrusters (25/34 kg)
9-6-3
Wall walks
Long Distance
AMRAPx60
Teams of 2 YGIG
2000m. Row / Ski
120 Box Jumps (20'/24')
100 Double Unders / Single Unders
80 Partner Wall-Balls (6/9kg)
60 Air Squats
40 Push Ups
20 Pull-Ups
10 Wall-Walks
Montag, 01.12.2025
CrossFit
AMRAP 20:
12/15 cal. ski
20 DB-Hang Clean & Jerk (15/22,5kg)
20 DB front-rack walking lunges (15/22.5 kg)
2 legless rope climbs
– Use two dumbbells.
Hyrox
AMRAPx15
5-10-15-..
Burpee Wall-Balls (6/9kg)
alt. Single Leg V-Ups
OH-Reverse Lunges (6/9kg)
cal. Standing Bike / Echo Bike
Rest 3 min.
AMRAPx15
5-10-15-..
Burpee Box Jumps (20'/24')
Hollow Flutter Kicks
Sandbag Back Squats (20/30kg)
cal. Row
Dienstag, 02.12.2025
Crossfit
Pre-workout strength
EMOMx6
Min1: 8-10 DB-Seated Strict Press
Min2: 20 Handstand-Wall-Facing Shoulder Taps
For time:
40-30-20-10-20-30-40
KB swings (16/24 kg)
20-15-10-5-10-15-20
Deficit handstand push-ups
– Hands on 25/45-lb plates.
Cardio
AMRAPx32
2000m. Bike
30 Renegade Rows (15/22,5kg)
5 Burpee Over DB
30 Single Arm DB Push-Press (15/22,5kg)
1000m. Ski
30 American KB-Swings (16/24kg)
5 Burpees Over KB
30 alt. KB-Snatches (16/24kg)
Mittwoch, 03.12.2025
Crossfit
Every 3:00 for 7 sets:
3 power cleans
2 hang power cleans
– Build in load each set.
Post-workout:
21-15-9
Deadlifts (70/100kg)
Lateral Burpees over bar
TC:10min.
Hyrox
AMRAPx10
200m. Run
20 Jumping Air Squats
1 Lane Sled Push (50kg)
Rest 2 min.
AMRAPx10
200m. Row
20 alt. Lunges (20/30kg)
30 Sandbag Deadlifts (20/30kg)
Rest 2 min.
AMRAPx10
200m. Ski
10 DB-Thrusters (2x10/2x15kg)
10 DB-Devil Presses (2x10/2x15kg)
Donnerstag, 04.12.2025
Crossfit
4 Rounds For time:
Teams of 2 YGIG
800m. Row
60 Box Jumps (20'/24')
60 Wall-Balls (6/9kg)
TC:32min.
Cardio
EMOMx12
Min1: 8-10 Sandbag Over Shoulder (30/45kg)
Min2: 3-5 Wall-Walks
Min3: 45 sec. max cal. Row
Rest 3 min.
AMRAPx20
30 Plate Ground to OH (10/15kg)
3 Lanes Shuttle Runs
30 cal. Bike / Ski
3 Lanes OH-Walking Lunges (10/15kg)
Freitag, 05.11.2025
Crossfit
Pre-Strength
Every 2:30minx5
8 Backsquats @65% from 1RM
For time:
2,000-m row
50 burpee pull-ups
– Place the pull-up bar 6 in above your reach when your arms are extended overhead.
Hyrox
AMRAPx40
With a partner
1000m. Run (together)
10 Rounds:
5 cal. Ski
5 Burpee Box Jumps (20'/24')
5 Air Squats
-Switch partner after a full round.
1000m. Run (together)
10 rounds:
5 cal. Row
5 Wall-Balls (6/9kg)
5 alt. Lunges (6/9kg)
-Switch partner after a full round.
Samstag, 06.11.2025
Crossfit
AMRAPx30
Teams of 2 YGIG
60 Power Cleans (43/61kg)
75 double-unders
65/80-cal bike
75 double-unders
60 sit-ups
75 double-unders
60 back squats (43/61 kg)
75 Double Unders
Cardio
AMRAPx10
10 Lanes Farmers Carry (2x16/2x24kg)
10 Goblet Hold Lunges (16/24kg)
10 KB-Deadlifts (2x16/2x24kg)
Rest 2 min.
AMRAPx10
10 Double DB-Snatches (2x10/2x15kg)
10 DB-Push-Press
10 cal. Ski
Rest 2 min.
AMRAPx10
10 Diamond Push-Ups
10 Burpee Pull-ps
10 cal. Bike
Sonntag, 07.12.2025
Crossfit
Pre-workout strength:
EMOM 10:
1 snatch grip deadlift
1 snatch pull
1 snatch
For time:
75 power snatches (25/34 kg)
– 10:00 time cap.
Long Distance
AMRAPx60
Teams of 2 YGIG
80 cal. Ski
80 alt. DB-Clean & Jerk (15/22,5kg)
80 Goblet Squats
80 cal. Row
8 Lanes Sled Push (75kg)
80 Butterfly Sit-Ups
80 cal. Bike
80 Wall-Balls (6/9kg)
80 Toes to bar
Hyrox Performance
SimulationAMRAP 60
800m run1k ski800m run50m sled push @ comp. weight800m run80m burpee broad jumps800m run1k row800m run200m farmers carry @ comp. weight800m run100 Wall Balls @ comp. weight