Das aktuelle Programming für unsere Nordlicht-Boxen. Zusammengestellt, um euch weiterzubringen.
Montag, 22.12.2025
CrossFit
1 rep on the minute of:
Min 0-5: snatch high pull
Min 6-10: hang power snatch
Min 11-20: power snatch
– Score is the heaviest load for each section.
Cardio
AMRAPx30
2 Rounds:
1000m. Bike
25 Wall-Balls (6/9kg)
25 Mountain Climbers
Rest 1 min.
2 Rounds:
500m. Row
25 Box Jump Overs (20'/24')
50 Double Unders / 100 Single Unders
Rest 1 min.
Dienstag, 23.12.2025
Crossfit
AMRAPx20
60-cal row
50 toes-to-bars
40 wall-ball shots (6/9 kg) (2.7/3 m)
30 cleans (43/61 kg)
20 Pull-Ups / 10 ring/bar muscle-ups
Cardio
EMOMx12
Min1: 3-5 Wall-Walks
Min2: 12-16 Renegade Rows (15/22,5kg)
Min3: 45 sec. Hollow Rocks
Rest 3 min.
AMRAPx20
30 cal. Ski
30 alt. DB-Snatches (15/22,5kg)
30 V-Ups
30 cal. Bike
30 alt. DB-Hang Clean & Jerk (15/22,5kg)
30 Toe Touches
Mittwoch, 24.12.2025
Crossfit
12 Days of Christmas
12 rounds for time, starting with 1 and adding a movement each round:
1 Wall-Walk
2 Pull-Ups / bar-muscle ups
3 Thrusters (30/40kg)
4 Hang Power Cleans
5 Shoulder to OH
6 Burpees Over Bar
7 Toes to bar
8 Front Squats
9 Butterfly Sit-Ups
10 cal. Erg
11 Push-Ups
12 Air Squats
TC: 30 min.
Cardio
12 Days of Christmas
12 rounds for time, starting with 1 and adding a movement each round:
1 Burpee Box Jump (20'/24')
2 Push Ups
3 Goblet Squats (15/22,5kg)
4 Single arm DB-Devil Presses
5 V-Ups
6 cal. Ski
7 DB-Snatches (15/22,5kg)
8 Walking Lunges
9 Broad Jumps
10 cal. Bike
11 KB-Swings (16/24kg)
12 KB-Deadlifts (16/24kg)
TC: 30 min.
Donnerstag, 25.12.2025
Geschlossen
Freitag, 26.12.2025
Geschlossen
Samstag, 27.12.2025
Crossfit
4 rounds with a partner for time:
30 synchronized walking lunges
50 hang power snatches (25/34 kg)
100 double-unders
– Split the snatches and double-under reps with one partner working at a time.
Cardio
AMRAPx10
10 cal. Bike
15 Medball Squat Cleans (6/9kg)
20 Hollow Body Flutter Kicks
Rest 2 min.
AMRAPx10
10 cal. Row
15 alt. OH-Reverse Lunges (15/22,5kg)
20 alt. DB-Snatches
Rest 2 min.
AMRAPx10
10 cal. Ski
15 Box Jump Overs (20'/24')
20 KB-Swings (16/24kg)
Sonntag, 28.12.2025
Crossfit
Pre-workout strength
EMOM 8:
1 deadlift
– Build to a heavy single.
AMRAP 15:
2 Wall walks
20 cal. Row
2 Deadlifts (93/143 kg)
20 Box Step Ups (20'/24')
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: 1 Round:
12 Deadlifts (30/40kg)
9 Hang Power Cleans
6 Shoulder to OH
P3: Rest
Montag, 22.12.2025
CrossFit
3 rounds for time:
400-m run / row
30 double-DB push presses (12.5/15 kg)
20 box-jumps (20'/24')
10 db-devil presses (2x12,5/2x15kg)
TC: 24min.
Post-workout accessory
Accumulate:
100 empty barbell good mornings
Hyrox
AMRAPx40
Teams of 2 YGIG
1000m. Run (Together)
100 Burpee Box Jumps (20'/24')
100 Wall-Balls (6/9kg)
1000m. Ski
10 Lanes Sled Push (50kg)
10 Lanes Walking Lunges (10/20kg)
Dienstag, 23.12.2025
Crossfit
Pre-work:
EMOMx6
1 Power Snatch
1 Snatch Balance
1 OH-Squat
-Build in load.
For time:
30 squat snatches (43/61 kg)
60 Pull-Ups / 30 bar/ring muscle ups
Cardio
AMRAPx16
Max cal. Ski
-Every 2 min. with start on 00:00 perform:
6 Weighted Box Step-Ups (15/22,5kg)(20'/24')
4 Goblet Squats
2 Burpee Box Jump Overs
Rest 3 min.
AMRAPx16
Max cal. Bike
-Every 2 min. with start on 00:00 perform:
6 Hand Release Push-Ups
4 V-Ups
2 Wall-Walks
Mittwoch, 24.12.2025
Crossfit
12 Days of Christmas
12 rounds for time, starting with 1 and adding a movement each round:
1 Wall-Walk
2 Pull-Ups / bar-muscle ups
3 Thrusters (30/40kg)
4 Hang Power Cleans
5 Shoulder to OH
6 Burpees Over Bar
7 Toes to bar
8 Front Squats
9 Butterfly Sit-Ups
10 cal. Erg
11 Push-Ups
12 Air Squats
TC: 30 min.
Cardio
12 Days of Christmas
12 rounds for time, starting with 1 and adding a movement each round:
1 Burpee Box Jump (20'/24')
2 Push Ups
3 Goblet Squats (15/22,5kg)
4 Single arm DB-Devil Presses
5 V-Ups
6 cal. Ski
7 DB-Snatches (15/22,5kg)
8 Walking Lunges
9 Broad Jumps
10 cal. Bike
11 KB-Swings (16/24kg)
12 KB-Deadlifts (16/24kg)
TC: 30 min.
Donnerstag, 25.12.2025
Geschlossen
Freitag, 26.12.2025
Geschlossen
Samstag, 27.12.2025
Crossfit
AMRAPx26
Teams of 2
2 Pull-Ups / Bar Muscle-Ups
3 Pike Push-Ups / Handstand Push-Ups
4 Wall-Balls (6/9kg)
5 Box Jump Overs (20'/24')
-Switch partner after a full round.
Cardio
AMRAPx15
10 Lanes Farmers Carry (2x16/2x24kg)
15 Butterfly Sit-Ups
20 KB-Shoulder to OH (2x16/2x24kg)
25 KB-Deadlifts
30 cal. Row
Rest 3 min.
AMRAPx15
10 Lanes OH-Carry (10/15kg)
15 Single Leg V-Ups
20 Plate Ground to OH (10/15kg)
25 Plate Squat Jumps
30 cal. Bike
Sonntag, 28.12.2025
Crossfit
Heavy-Day
For load:
Back squat
3-2-2-1-1-1
Leg-Endurance:
For time:
20 KB-Deadlifts (2x20/2x32kg)
20 cal. Bike
10 KB-Deadlifts
10 cal. Bike
Rest 1 min.
10 KB-Goblet Lunges (20/32kg)
10 cal. Bike
20 KB-Goblet Lunges
20 cal. Bike
TC: 10 min.
Long Distance
Teams of 2
For time:
10.000m. Row
Athlete A: Rows
Athlete B:
1 Round of:
7 Toes to bar
7 Power Cleans (43/61kg)
7 Burpees Over bar
-Switch partner after a full round.
TC. 60 min.
Hyrox Performance
Skill: Ski
Technik
Regelkunde
Power Strokes:
3 sets
:30 power strokes
:30 @ sprint
1min rest
WOD
Teams of 2
AMRAP 15
P1: 10cal. bike
P2: wall balls @ comp. weight
:30 rest
1min rest
AMRAP 15
P1: 400m run
P2: sandbag lunges @ comp. weight
:30 rest
1min rest
AMRAP 15
P1: 500m row
P2: KB swings @ 1 x comp. weight
:30 rest