Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Sonntag, 22.12.2024
Geschlossen
Montag, 23.12.2024
CrossFit
AMRAPx25
60-cal row
50 toes-to-bars
40 wall-ball shots (6/9 kg)
30 cal. ski
20 cleans (43/61 kg)
Cardio
On a 12 min. Clock
1000m. Ski (AFAP!)
Rest 1 min.
1000m. Row (AFAP!)
Rest 1 min.
Max. Air Squats in remaining time.
Rest 3 min.
AMRAPx20
30 cal. Row
30 alt. Lunges (10/20kg)
30 Down & Ups
200m. Run
1 min. Farmers Hold (2x16/2x24kg)
30 cal. Ski
30 Broad Jumps
30 Superman
200m. Run
Dienstag, 24.12.2024
Team-Wod
AMRAPx32
Teams of 2 YGIG
2000m. Bike
40 Deadlifts (30/40kg)
40 Pull-Ups/Jumping Pull-Ups
40 Butterfly Sit-Ups
1000m. Ski
40 Thrusters (30/40kg)
40 Lateral Burpees Over Bar
40 Jumping Air Squats
Mittwoch, 25.12.2024
Geschlossen
Donnerstag, 26.12.2024
Geschlossen
Freitag, 27.12.2024
Crossfit
12 Days of Crossfit
12 rounds for time, starting with 1 and adding a movement each round:
1 wall walk
2 power cleans (45/55kg)
3 alt. Db-Snatches (15/22,5kg)
4 push-ups
5 Pull-Ups
6 Front Squats (45/55kg)
7 Db-devil presses (15/22,5kg)
8 lateral jumps over barbell
9 cal. ski/row/bike
10 alt. lunges
11 handstand push-ups
12 T2B/Knee Over Hip
TC: 35 min.
Cardio
AMRAPx33
600m. Ski
5 Burpee Broad Jumps
6 Lanes Walking Lunges (10/20kg)
5 Burpee Broad Jumps
200m. Farmers Carry (2x16/2x24kg)
5 Burpee Broad Jumps
600m. Row
5 Burpee Broad Jumps
60 Wall-Balls (6/9kg)
5 Burpee Broad Jumps
60 KB-Deadlifts (16/24kg)
Weightlifting
Skill: Snatch / Power Snatch&OHS
- Beginner: 20min Practice
- Advanced: EMOMx10 - Complex of: 5sec Pull to hip + 3sec eccentric to mid shin + 2 sec Pause + Hovering Snatch
Acc.: Chinese Plank - 3x1min
Samstag, 28.12.2024
Crossfit
Pre-workout
EMOM 8:
1 deadlift
– Build to a heavy single.
AMRAPx12
12 cal. bike
2 wall walks
12 cal. ski
2 deadlifts (93/143 kg)
Cardio
AMRAPx34
30 cal. Bike
20 T2b/Knee Over Hip
20 Plate Thrusters (10/15kg)
20 Russian twist w. Plate
30 cal. Row
20 Plate Ground to OH (10/15kg)
20 Diamond Push-Ups
20 Burpees To Plate
Sonntag, 29.12.2024
Crossfit
Pre-workout
EMOM 10:
Min. 1 | 6 heavy KB swings
Min. 2 | :20-:30 handstand hold
For time:
21-15-9-3:
KB swings (24/32 kg)
100-100-100-100:
Double-unders
TC:12min.
Long Distance
AMRAPx60
Teams of 2 YGIG
100 DB-Devil Presses (15/22,5kg)
100 Heel Touches
100 Box Jump Overs (20'/24')
100 cal. Ski
100 alt. DB-Cleans (15/22,5kg)
100 Butterfly Sit-Ups
100 Goblet Squats (15/22,5kg)
100 cal. Bike
Sonntag, 22.12.2024
Geschlossen
Montag, 23.12.2024
CrossFit
AMRAPx25
60-cal row
50 toes-to-bars
40 wall-ball shots (6/9 kg)
30 cal. ski
20 cleans (43/61 kg)
Hyrox
On a 12 min. Clock
1000m. Ski (AFAP!)
Rest 1 min.
1000m. Row (AFAP!)
Rest 1 min.
Max. Air Squats in remaining time.
Rest 3 min.
AMRAPx20
30 cal. Row
30 alt. Lunges (10/20kg)
30 Down & Ups
200m. Run
1 min. Farmers Hold (2x16/2x24kg)
30 cal. Ski
30 Broad Jumps
30 Superman
200m. Run
Dienstag, 24.12.2024
Team-Wod
AMRAPx32
Teams of 2 YGIG
2000m. Bike
40 Deadlifts (30/40kg)
40 Pull-Ups/Jumping Pull-Ups
40 Butterfly Sit-Ups
1000m. Ski
40 Thrusters (30/40kg)
40 Lateral Burpees Over Bar
40 Jumping Air Squats
Mittwoch, 25.12.2024
Geschlossen
Donnerstag, 26.12.2024
Geschlossen
Freitag, 27.12.2024
Crossfit
12 Days of Crossfit
12 rounds for time, starting with 1 and adding a movement each round:
1 wall walk
2 power cleans (45/55kg)
3 alt. Db-Snatches (15/22,5kg)
4 push-ups
5 Pull-Ups
6 Front Squats (45/55kg)
7 Db-devil presses (15/22,5kg)
8 lateral jumps over barbell
9 cal. ski/row/bike
10 alt. lunges
11 handstand push-ups
12 T2B/Knee Over Hip
TC: 35 min.
Hyrox
AMRAPx33
600m. Ski
5 Burpee Broad Jumps
6 Lanes Walking Lunges (10/20kg)
5 Burpee Broad Jumps
200m. Farmers Carry (2x16/2x24kg)
5 Burpee Broad Jumps
600m. Row
5 Burpee Broad Jumps
60 Wall-Balls (6/9kg)
5 Burpee Broad Jumps
6 Lanes Empty Sled Pull
Weightlifting
Skill: Snatch / Power Snatch&OHS
- Beginner: 20min Practice
- Advanced: EMOMx10 - Complex of: 5sec Pull to hip + 3sec eccentric to mid shin + 2 sec Pause + Hovering Snatch
Acc.: Chinese Plank - 3x1min
Samstag, 28.12.2024
Crossfit
Pre-workout
EMOM 8:
1 deadlift
– Build to a heavy single.
AMRAPx12
12 cal. bike
2 wall walks
12 cal. ski
2 deadlifts (93/143 kg)
Cardio
AMRAPx34
30 cal. Bike
20 T2b/Knee Over Hip
20 Plate Thrusters (10/15kg)
20 Russian Twist w. Plate
30 cal. Row
20 Plate Ground to OH (10/15kg)
20 Diamond Push-Ups
20 Burpees to plate
Sonntag, 29.12.2024
Crossfit
Pre-workout
EMOM 10:
Min. 1 | 6 heavy KB swings
Min. 2 | :20-:30 handstand hold
For time:
21-15-9-3:
KB swings (24/32 kg)
100-100-100-100:
Double-unders
TC:12min.
Long Distance
AMRAPx60
Teams of 2 YGIG
100 DB-Devil Presses (15/22,5kg)
100 Heel Touches
100 Box Jump Overs (20'/24')
100 cal. Ski
100 alt. DB-Cleans (15/22,5kg)
100 Butterfly Sit-Ups
100 Goblet Squats (15/22,5kg)
100 cal. Bike