Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 08.12.2025
CrossFit
Pre-workout skill
EMOMx6
Min1: :30 strict toes-to-bar practice
Min2: :30 V-ups
5 x AMRAP 3:
15 toes-to-bars
10 burpees
12/15-cal bike
– Rest 2:00 between AMRAPs.
– Pick up where you left off.
Cardio
Every 5minx3
6 Shuttle Runs
12 alt. DB-Snatches (15/22,5kg)
18/15 cal. Bike
24 Medball Thrusters (6/9kg)
Time cap per round 4min.
Rest 2 min.
Every 5minx3
8 Burpees
12 Box Jump Overs (20'/24')
18/15 cal. Row
24 Goblet hold Lunges (16/24kg)
Time cap per round 4min.
Dienstag, 09.12.2025
Crossfit
Pre-workout strength
On a 10:00 clock:
Build to a heavy power clean single
AMRAPx12:
3 power cleans (70/102 kg)
10 triple-unders
15/12 cal. Ski
Cardio
AMRAPx15
5-10-15-..
DB-Devil Presses (2x10/2x15kg)
Butterfly Sit-Ups
DB-Thrusters (2x10/2x15kg)
cal. Bike
Rest 3 min.
AMRAPx15
5-10-15-..
Plate Ground to OH (10/15kg)
Russian twist w. Plate
Burpees to Plate
cal. Row
Mittwoch, 10.12.2025
Crossfit
Strength:
Every 2minx5
5 Front Squats @65-70% 1RM
EMOM 20:
Min 1 | :30 handstand hold
Min 2 | :30 chin-over-bar pull-up hold
Min 3 | :30 max handstand push-ups
Min 4 | max-cal row
Min 5 | rest
– Accumulate :30 in the holds.
Cardio
AMRAPx32
2 Rounds:
500m. Ski
15 DB-Clean & Jerk (2x10/2x15kg)
10 Renegade Rows
5 Burpee Pull-Ups
Rest 1 min.
2 Rounds:
500m. Row
15 KB-Swings (16/24kg)
10 Goblet Squats
5 Lateral Burpees over KB
Rest 1 min.
Donnerstag, 11.12.2025
Crossfit
Heavy-Day
For load:
5-5-3-3-1-1-1
Deadlift
– Start at 75% of 1-rep max.
– Build to a heavy 1-rep-max deadlift.
Post-workout:
Every 3minx3
200m. Row
AMRAP in remaining time:
10 Wall-Balls (6/9kg)
10 Push-Ups
10 Pull-Ups
Rest 1 min between sets.
Cardio
AMRAPx10
15 cal. Bike
10 Sandbag Deadlifts (30/45kg)
10 Sandbag over Shoulder
Rest 2 min.
AMRAPx10
15 cal. Row
10 Box Jumps (20'/24')
10 Weighted Box Step Ups (15/22,5kg)
Rest 2 min.
AMRAPx10
15 cal. Ski
10 Toes to bar
10 Hand release push-ups
Freitag, 12.12.2025
Crossfit
9 rounds for time:
2 ring muscle-ups
15 wall-ball shots (6/9 kg) (2.7/3 m)
Post-workout strength
3 sets:
15 DB bench presses
Weightlifting
Cardio
AMRAPx35
45/50 cal. Bike
50 Double Unders / Single Unders
30 DB-Snatches (15/22,5kg)
30 Tuck-Ups
45/50 cal. Row
50 Double Unders / Single Unders
30 OH-Reverse Lunges (15/22,5kg)
30 Shoulder Taps
Samstag, 13.12.2025
Crossfit
On a 30 min. Clock
Teams of 2 perform:
Min 00:00-04:00
AMRAP (Split anyhow)
6 Power Cleans (30/40kg)
6 Reverse Lunges
6 Shoulder to OH
Min 04:00-08:00
AMRAP (Split anyhow)
12 KB-Swings (16/24kg)
12 Toes to bar
Min 08:00-12:00
AMRAP (Split anyhow)
Ground to OH (30/40kg)
Rest Until 16:00
For time:
6 Rounds:
16 Wall-Balls (6/9kg)
12 Lateral Burpees over Bar
8 Thrusters (30/40kg)
-Switch partner after a full round.
Cardio
AMRAPx35
400m. Run / Row
20 Burpee Box Jump Overs (20'/24')
20 Pull-Ups
20 Single Leg V-Ups
400m. Ski
20 Single arm DB-Devil Presses (15/22,5kg)
20 alt. DB-Hang Cleans (15/22,5kg)
20 Butterfly Sit-Ups
Sonntag, 14.12.2025
Crossfit
21-15-9-9 reps for time:
Hang squat cleans (29/43 kg)
Pull-ups
Long Distance
AMRAPx25
Teams of 2
9 Hang Power Cleans (30/40kg)
6 Shoulder to OH
3 Front Squats
1 Burpee Over bar
-Switch partner after a full round.
Rest 5 min.
AMRAPx25
Teams of 2
9 DB-Snatches (15/22,5kg)
6 Goblet Squats
3 Toes to bar
1 Wall-Walk
-Switch partner after a full round.
Montag, 08.12.2025
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
Hyrox
AMRAPx7
10 Goblet Squats (16/24kg)
1 Lane Sled Push (50kg)
-Add 5 Goblet Squats each round.
Rest 2 min.
AMRAPx7
10 Wall-Balls (6/9kg)
200m. Standing Bike
-Add 5 Wall-Balls each round.
Rest 2 min.
AMRAPx7
10 alt. Sandbag Lunges (10/20kg)
200m. Row
-Add 5 Lunges each round.
Rest 2 min.
AMRAPx7
10 DB-Thrusters (2x10/2x15kg)
200m. Run
-Add 5 Thrusters each round.
Dienstag, 09.12.2025
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 Squat Cleans (6/9kg)
25 Hollow Flutter Kicks
400m. Run / Row
25 DB-Shoulder to OH (2x10/2x15kg)
25 DB-Deadlilfts
Mittwoch, 10.12.2025
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
Hyrox
AMRAPx15
5 Burpee Broad Jumps
10 KB-Goblet Lunges (16/24kg)
15 KB-Deadlifts (2x16/2x24kg)
400m. Run
Rest 3 min.
AMRAPx15
5 DB-Devil Presses (2x10/2x15kg)
10 DB-Front Squats
15 Jumping Lunges
400m. Run
Donnerstag, 11.12.2025
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
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.
Freitag, 12.12.2025
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
Hyrox
AMRAPx40
Teams of 2 YGIG
800m. Run (YGIG)
8 Lanes Burpee Broad Jumps
8 Lanes Walking Lunges (10/20kg)
800m. Run (YGIG)
80 Wall-Balls (6/9kg)
8 Lanes Sled Pull (50kg)
Samstag, 13.12.2025
Crossfit
AMRAPx25
With a partner
5 cal. Ski
3 power snatches (43/61 kg)
1 oh-squat
-Switch partner after a full round.
Cardio
EMOMx10
Min1: 10-12 KB-Swings (16/24kg)
Min2: 10/12 cal. Row
Rest 2 min.
EMOMx10
Min1: 10-12 DB-Hang Clean & Jerk (2x10/2x15kg)
Min2: 10-12 Lateral Burpees over DB
Rest 2 min.
EMOMx10
Min1: 10-12 Box Jump Overs (20'/24')
Min2: 10/12 cal. Standing Bike
Sonntag, 14.12.2025
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 3
!P2 is the timer for everyone to Switch!
P1: 200 cal. Ski
P2: 10 Box Jump Overs (20'/24')
P3: Rest
P1: 200 cal. Row
P2: 10 alt. DB-Snatches (15/22,5kg)
P3: Rest
P1: 200 cal. Bike
P2: 10 Burpees to target
P3: Rest
Hyrox Performance
5 x 10min
1) E2MOM x 5
15 heel elevated goblet squats @ RPE 8-9
rest 2min
2) AMRAP 10
1min ON / 1min OFF
Ski for calories
rest 2min
3) AMRAP 10
1/3 lane sled push @ comp. weight
rest 5sec.
rest 2min
4) AMRAP 10
row for calories
rest 2min
5) AMRAP 10
20 Box Jumps @ 20/24"
20 wall balls @ comp. weight
rest :30