Nordlicht Fitness

CrossFit Nordlicht Neustadt

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CrossFit

Pre-workout:

EMOM 9:

3 single-arm DB overhead squats, left arm

3 single-arm DB overhead squats, right arm

– Use workout weight or lighter load.

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EMOM 12:

Odd min | 2 legless rope climbs

Even min | Max-reps devils presses (10/15kg)

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CrossFit 

For time:

800-m run (Row/Bike/Ski)

36 dumbbell front rack lunges (15/22,5kg)

600-m run

24 dumbbell front rack lunges

400-m run

12 dumbbell front rack lunges

200-m run

– Use two DBs.

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Post-Workout:

5 sets:

:30 max-reps strict handstand push-ups / Push-Ups

1:00 rest

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Cardio 

AMRAP16

Max. Cal. Row

-Every 2:00, perform 1 Round of Cindy, start with Cindy

5 Pull-Ups

10 Push Ups

15 Air Squats 

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-3 min Break 

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AMRAP16

15/20 Cal. Bike

30 Double Unders / 60 SU

10 Burpee Box Jumps (20’/24’)

30 Crossed Mountain Climbers

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Technik-Class 

Skill: 

Bar-Muscle-Up 

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4 Rounds for Time 

3 Bar Muscle Ups 

6 DBL DB Push Press 

9 Burpees over DB 

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Team WOD

Team of 2 / YGIG / TC: 40 min

How far you can go?

100 Russian Twists (L+R=1 Rep)

100 Russian KB Swings (16/24kg)

100 Air Squats

1000m Row

75 Reverse Lunges with Slam Ball (Goblet Hold)

75 Push-Ups

75 V-Ups / Tuck-Ups / Sit-Ups

750m Ski

50 Slam Balls

500m Single KB Farmers Carry (16/24kg) (Run together)

50 Wall Balls (6/9kg)

50 Cal. Bike

If you finish before TC. Go for max. Plank Hold in remaining Time

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CrossFit 

Pre-workout:

10:00-15:00 of guided skin the cat practice

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5 rounds:

:30 row

:30 push-ups

Rest 2:00

– Score is total calories and push-up reps.

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Cardio 

Team of 2 / YGIG / AMRAP30

22 Pull-Ups

60 Double Unders (120 SU)

22 Thrusters (25/35kg)

600m Run (Bike) (together)

22 Bar Facing Burpees

60 Double Unders (120 SU)

22 Toes-To-Bar

600m Run (Bike) (together)

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Functional Bodybuilding 

4 Supersets: 8-12 Deadlifts + 8-12 Strict Pull-Ups (Every 3 min)(Mod. Load)

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3 Sets: 20 Weighted Box Step Ups (Every 3 min)(Build to a Heavy Set)

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4 Sets: 8-12 Strict Ring Dips (Every 2 min)

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CrossFit 

Skill: 

Bar Muscle Up

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6 rounds for time:

9 hang squat cleans (47/70 kg)

6 bar muscle-ups

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Weightlifting Beginner

Skill: Power Clean + Hang Power Clean // RDLs

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WOD1: Power Clean + Hang Power Clean - EMOMx8 - 1+1@moderate

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WOD2: RDLs - E2MOMx3 - 6@Heavy

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Weightlifting Fortgeschrittene

Snatch Balance - E1.5MOMx4 - 2@moderate

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Flat Footed Clean Pull + Hovering Clean + Clean - E1.5MOMx4 - 1+1+1@75-85%

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Tempo Jerks - E1.5MOMx4 - 2@70-80% 

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Paused Front Squat - E2MOMx3 - 3@AHAP /w 2sec Pause @bottom

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Tuck Ups – 3x 12/12

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PullUps – 3x 3-10

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Weightlifting Hausaufgaben

Snatch Push Press + OHS - 3+3@mod. load

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Flat Footed Snatch Pull /w 3sec Pause AT KNEE CAP + Hovering Snatch - 2(1+1)@65-70%

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Power Clean - 4x2@moderate

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Push Press - Find Heavy 3, drop 10% and do 1(!) set for max reps!

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Back Squat - 5x5@80-85% of 3RM (last cycle)

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Overhead Press – 3x10

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Russian Twists – 3x25/25

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Team-Wod 

AMRAP 30 with a partner:

24 Russian KB swings (24/32 kg)

12 handstand push-ups

200-m farmers carry

– Share work load as desired.

– Use two KBs for the farmers carry; go out together and trade as needed.

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CrossFit 

HEAVY-DAY

EMOM 20:

1 power snatch

1 hang power snatch

– Build in load, prioritizing mechanics.

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Cardio 

EMOM9 (40sec ON / 20 sec OFF)

Min 1: Bike

Min 2: alt. DB Renegade Rows (15/22,5kg) 

Min 3: alt. DB Deadlifts (15/22,5kg)

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-Break 2 min

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EMOM9 (40sec ON / 20 sec OFF)

Min 1: Shuttle Runs

Min 2: Burpee Broad Jumps

Min 3: Air Squats

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-Break 2 min

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EMOM9 (40sec ON / 20 sec OFF)

Min 1: Ski

Min 2: Sit-Ups

Min 3: Shoulder Taps

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CrossFit Leuchtfeuer Horn-Lehe

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Cardio

AMRAPx30

3 Rounds:

10 Burpee Box Jump-Overs (20'/24')

20 cal. Ski

30 Double-Unders/60 Single Unders

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Rest 1 min.

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3 Rounds:

10 alt. OH Reverse Lunges (15/22,5kg)

20 cal. Bike

30 Shoulder Taps

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Rest 1 min. 

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CrossFit

„Barbara“

5 rounds, each for time, of:

20 pull-ups

30 push-ups

40 sit-ups

50 squats

– Rest 3:00 between rounds.

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Hyrox 

On a 35min. Cock

Buy in: 1000m. Run/Row

AMRAP in remaining time:

4 Lanes Burpee Broad Jumps

40 Wall Balls (6/9kg)

200m. Farmers Carry (2x16/2x24kg)

40 alt. Lunges (10/20kg)

4 Lanes Empty Sled Push 

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CrossFit 

Pre-workout:

On a 10:00 clock:

3 unbroken clean and jerks

– Build to a heavy set.

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5 rounds for time:

200-m run

6 clean and jerks (56/84 kg)

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Team WOD

AMRAPx40

Teams of 2 YGIG

2000m. Bike

10 Wall-Walks

40 Medball Tennis (6/9kg)

1000m. Ski

20 T2B/Knee Over Hip

40 DB-Thrusters (15/22,5kg)

1000m. Row

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Cardio 

EMOMx36

Min1: 15-20 KB-Swings (16/24kg)

Min2: 45 sec. Shuttle Runs

Min3: 45 sec. KB OH-carry (16/24kg)

Min4: 8-10 Burpees over KB

Min5: Max m. Ski/Row

Min6: Rest

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CrossFit 

3 rounds for time:

25 knees-to-elbows

1,200/1,500-m C2 Bike

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Weightlifting 

Skill: 

Jerk Variations

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EMOMx8

1 Hang Power Clean+2 Push Jerk+1 Split Jerk

-Start light and increase weight. (Technique!)

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EMOMx5

3 Paused Push/Split Jerk (from your heaviset rep from above)

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Every 3minx4

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

-Increase weight every round. 

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Hyrox

EMOMx12

Min1: 45 sec. KB-Hold(2x24/2x32kg)

Min2: 45 sec. Wall-Sit with plate (15/20kg)

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Rest 3 min.

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AMRAPx18

4 Lanes Walking Lunges (10/20kg)

20 Butterfly Sit-Ups

200m. Run

2 Lanes Empty Sled Pull

500m. Ski/Row

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CrossFit

For load:

10-10-10-10-10

Back squat

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Post-work:

3 Rounds:

12 Deadlifts (Heavy!)

12/12 Bulgarian Split Squats (15/20kg)

12 Goodmornings (15/20kg)

Rest 2 min. Between Rounds.

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Cardio 

AMRAPx14

2-4-6-8-...

Up & Down Plank

alt. DB-Snatches (15/22,5kg)

cal. Row

Renegade Rows (15/22,5kg)

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Rest 3 min.

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AMRAPx14

2-4-6-8-..

Russian Twist with plate (10/15kg)

Plate Ground to OH (10/15kg)

cal. Bike

Burpees to plate

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Crossfit

5 rounds for time:

10 push presses (29/43 kg)

12 lateral burpees over the bar

20/25-calorie row

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Post-workout:

Accumulate:

75 hollow rocks

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Teens

1500/2000 m Bike

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Skill:

T2B / Leg Raises

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WOD 1: 

3 Rd for Time

300 m Row

10 Goblet Squats (5/10 kg)

2 Wallwalks

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WOD 2: 

3 Rd for Time

200 m Run oder Ski 

10 Wallballs (2/4 kg)

5 Boxjumps 

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Long Distance

On a 60min. Clock

With a partner

20 Rounds:

5 Pull-Ups/Jumping Pull-Ups

10 Push-Ups

15 Air Squats

-Switch Partner After a full round.

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20 Rounds:

5 Box Jump Over (20'/24')

10 alt. Lunges

15 Mountain Climbers

-Switch Partner after a full round.

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AMRAP in remaining time YGIG:

3000m. Standing Bike

40 Weighted Box Step-Ups (20'/24')(15/22,5kg)

1000m. Run

40 DB-Devil Presses (15/22,5kg) 

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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.