Nordlicht Fitness

!!!!!!!!!

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Ihr findet unser Programming ab KW 31 auf unserer Homepage unter "Programming"

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<u>CrossFit Nordlicht Neustadt</u>

geschlossen

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Montag, 22.07.2024 

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CrossFit

THE CHIEF / BENCHMARK

5 rounds of AMRAP 3:

3 power cleans (43/61 kg)

6 push-ups

9 air squats

– Rest 1:00 between rounds.

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Dienstag, 23.07.2024 

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CrossFit 

Pre-workout:

On a 8:00 clock:

Build to a heavy 1-rep overhead squat from the floor.

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3 rounds for time:

20 chest-to-bar pull-ups

10 overhead squats (56/84 kg)

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Cardio 

Team of 2 / AMRAP30 / YGIG

75 Air Squats 

75 Lunges 

75 KB/DB Deadlifts

50 Push-Ups

50 Box Jumps (20’/24’)

50 Alt. DB Snatches (15/22,5kg)

25 KB Swings (16/24kg)

25 syn. Burpees

25 syn. V-Ups

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Technik-Class 

Skill: 

Handstandwalk

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AMRAP12

60 Wall Balls

30 Butterfly Sit Ups

15 Wall Walks

into Max Meter: HSW

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Mittwoch, 24.07.2024 

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CrossFit 

HEAVY-DAY

For load:

Shoulder press

3-3-3-3-3

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Push press

2-2-2-2-2

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Push jerk

1-1-1-1-1

– Record the heaviest load for each movement.

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Donnerstag, 25.07.2024 

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CrossFit

Pre-workout:

EMOM 10:

1 hang power clean

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AMRAP 10:

5 power cleans (61/93 kg)

10 toes-to-bars

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Cardio

AMRAP15

200m Run 

50 Double Unders / 100 Single Unders

20 Box Jump Overs (20’/24’)

3 Wall Walks

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3 min Break 

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AMRAP15

600m Bike

50 Crossed Mountain Climbers 

20 Air Squats

3 Man Makers

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Functional Bodybuilding

On 30 min Clock for Rounds and Quality:

8-12 KB Swings (16/24kg)

8-12 Goblet Squats (15/22,5kg)

8-12 Alt. Renegade Rows (15/22,5kg)

8-12 Strict Toes to Bar / Leg Raises 

8-12 Strict Ring Dips / Push Ups

8-12 Strict Pull Ups / Hard Ring Rows

-go unbroken in each exercises 

-Break ~30 sec. between exercises

-Break 1-2 min between Rounds

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Freitag, 26.07.2024 

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CrossFit

5 rounds with a partner:

60 double-unders, each at the same time

50 burpees, total at the same time

400-m run, together

30 alternating single-leg squats, split reps as needed with partner

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Weightlifting Beginner

Paused Flat Footed Snatch Pull + Floating (Power) Snatch

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Workout:

Above – E2MOMx8 2(1+1) @light/moderate (~65%)

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Weightlifting Fortgeschrittene

BITTE MINDESTENS 15min VOR DER CLASS ERSCHEINEN UND FÜR 1. ÜBUNG WARM MACHEN!

Flat Footed Snatch Pull + Snatch – E2MOMx4 - 2(1+1) @72-78%

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Flat Footed Clean Pull + Hang Below Knee Power Clean + Push Press – E2MOMx4 - 1+1+1 @60-72%

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Back Squat SuperSet: Back Squat + Drop Landing into max vertical jump - E2MOMx5 – 3+3 @ 70% of 1RM / ~80% of 5RM

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Acc.: 3x: 25m Seal Walk + 12 Tuck Ups

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Weightlifting Hausaufgaben

Below Knee Hang Clean + Jerk – Find moderate Heavy Double 2(1+1) (stay below 90%!)

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Paused Front Squat – Build to heavy double /w 5sec Pause in the bottom of each rep

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Deadlift Superset: Clean Deadlift + Lateral Depth Jumps – E2MOMx4 (5+6) @weight that doesn’t kill you

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Superset: 3x (each side!) - 25m unilateral KB Farmer’s Carry + 10 KB side bends

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Samstag, 27.07.2024 

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Team-WOD

Team of 2 / AMRAP30 / YGIG

2 Squat Cleans (60/80kg)

4 Lat. Burpees over the Bar

6 Deadlifts (60/80kg)

8 Strict Sit-Ups

-Switch Partner after a full round 

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Sonntag, 28.07.2024 

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CrossFit

For time:

100-calorie row

100 box jump-overs (51/61 cm)

1,000-m run

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Post-workout:

3 sets:

25 GHD sit-ups

:30 side plank hold/side

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Cardio

2 Rounds of:

EMOM5: 15 Kettlebell Swings (16/24kg) + 5 Down and Ups

-Rest 1 min

EMOM5: 30 Double Unders + 5 Tuck-Ups

-Rest 1 min

EMOM5: 15 Wall Balls (6/9kg) + 5 Pull-Ups / Hard Ring Rows

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CrossFit Leuchtfeuer Horn-Lehe

geschlossen

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Montag, 22.07.2024 

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Cardio

AMRAPx33

2000m. Bike

20 Box Jump Overs (20'/24')

20 Butterfly Sit-Ups

20 Push-Ups

1000m. Ski

20 KB-Swings (16/24kg)

20 Seated Leg raises over KB

20 Goblet Squats (16/24kg)

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CrossFit

4 rounds for time:

800-m run

75 double-unders

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Post-workout:

On a 3:00 clock:

1:00 V-ups

1:00 tuck-ups

1:00 hollow rocks

– No rest between movements.

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Dienstag, 23.07.2024 

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Hyrox 

AMRAPx35

800m. Run/Row

30 alt. KB-Front-Rack Lunges (16/24kg)

30 Mountain Climbers

600m. Run/Row

30 Medball Squat Cleans (6/9kg)

30 Russian twist w. Medball

400m. Run/Row

30 KB-Deadlifts (16/24kg)

30 Lateral Jumps over KB

200m. Run/Row

30 Shoulder Taps

3 Lanes Burpee Broad Jumps

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CrossFit 

Pre-workout:

Every :40 for 10 sets:

2 Front Squats (50/60kg)

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On a 7:00 clock for reps:

10 weighted pull-ups (14/20 lb)

20 chest-to-bar pull-ups

30 kipping pull-ups

Max-reps wall-ball shots (6/9 kg) (2.7/3 m)

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Mittwoch, 24.07.2024 

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Long Distance Weekday

AMRAPx40

Teams of 2 YGIG

400m. Farmers Carry (2x16/2x24kg)

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

40 Renegade Rows (15/22,5kg)

40 Sync. Lunges

40 cal. Ski

400m. OH-Carry (10/15kg)

40 Plate Ground to OH

40 Bent over row w. Plate

40 Sync. Air Squats

40 cal. Row

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CrossFit 

„Heavy-Day“

5 sets for load:

3 cleans

2 front squats

1 jerk

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EMOMx12

Min1: 10 alt. Reverse Lunges (30/40kg)

Min2: 8 Burpees over bar

Min3: Max. Cal Bike

Min4: Rest

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Donnerstag, 25.07.2024 

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Cardio

EMOMx16

Min1: 3-5 Wall-Walks

Min2: 45 sec. Sandbag Carry (30/45kg)

Min3: Max cal. Ski/Row

Min4: Rest</strong>.

Rest 3 min.

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AMRAPx14

10 Sandbag Deadlifts (30/45kg)

10 Tuck-Ups

10 Burpees over Sandbag

10 cal. Standing Bike

10 Sandbag over Shoulder

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CrossFit

For time:

15 box jumps (30 in)

400-m run

20 box jumps (24 in)

400-m run

25 box jumps (20 in)

400-m run

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Post-workout:

8 sets:

:20 hollow hold

:10 rest

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Weightlifting

Skill: 

Clean & Jerk

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EMOMx6

1 Power Clean+2 Front Squats+2 Push Press

-Light weight.

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Every 1.30x5

1 Clean Pull w. 3 sec pause at knee+1 Hang Squat Clean+2 Jerks

-Work up in weight.

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Every 2minx5

3 Back-Squats w. 3 sec. Pause in bottom. (Heavy!)

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Freitag, 26.07.2024 

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Hyrox

AMRAPx34

400m. Run

400m. Ski

4 Lanes Empty Sled Push (AFAP!)

40 Wall Balls (6/9kg)

400m. Run

400m. Row

4 Lanes Burpee Broad Jumps

40 alt. Lunges (10/20kg)

400m. Run

400m. Standing Bike

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CrossFit

For time with a partner:

Run 1,200 m

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then…

16 rounds of:

8 toes-to-bars

8 burpee box jumps (51/61 cm)

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then…

47 goblet squats (53/70 lb)

-Run together.

-Split all other work evenly with one person working at a time.

-One partner completes a full round of the couplet before switching.

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Samstag, 27.07.2024 

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Cardio

AMRAPx33

33 cal. Bike

33 Medball Deadlifts (6/9kg)

5 Burpees

33 Medball Thrusters (6/9kg)

33 cal. Ski

33 Hand Release Push-Ups

5 Burpees

33 Mountain Climbers

33 cal. Row

33 DB-Push Press (15/22,5kg)

5 Burpees

33 Plank DB pull through (15/22,5kg)

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CrossFit

AMRAP 12:

15 deadlifts (43/61 kg)

10 push presses

5 strict handstand push-ups

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Post-workout:

3 sets:

:20 side plank hold/side

:30-1:00 odd object hold

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Teens

Skill

Strict Press

Overhead Squat

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EMOM Death by…

1 Overhead Squat (+1 OHS every min)

2 Lanes Run

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Sonntag, 28.07.2024 

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<span></span>Long Distance 

On a 60min. Clock

Teams of 2 YGIG

Buy in: 2000m. Ski

-Every 250m. Perform 10 Sync. Lunges

2000m. Row

-Every 250m. Perform 10 Sync. Air Squats

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AMRAP in remaining time:

10 Wall-Walks

60 Box Jump Over (20'/24')

60 alt. Single Leg V-Ups

60 cal. Bike

600m. Run (Together)

10 Wall-Walks

60 DB Devil Presses (15/22,5kg)

6 Lanes Sled Push w. Partner on top

60 Partner Wall-Balls (6/9kg)

600m. Run (Together)

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CrossFit

Pre-workout:

On a 10:00 clock:

Single-leg squat skill practice

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3 rounds for time:

15 double-DB hang power cleans (15/22.5 kg)

20 walking lunges