05/12/2021

CrossFit Bielefeld – CrossFit KIDS

Warm-up (No Measure)

Squat Potato: players stand in a circle. The music starts, and play begins with the special leader holding the ball („potato“) and performing a single squat before passing it to the player next to him or her. The sequence continues while the music is playing. When the music stops, the player holding the ball performance 3 squats and then the rest of the group performs a single squat. The music resumes and the game continues. Variations: vary the movement to correspond with the skill work for the day; incorporate super-slow movements; vary the size, shape, and weight of the „potato.“

Weightlifting

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

6 Piked hspu or seated DB press

6 V-ups

3 Power Cleans

Metcon

B: Metcon (4 Rounds for time)

E4MOM for 4 sets

400m Run or 500m Row

Max strict pull-ups + Max strict Ring dips

Extra Accessory

Metcon (No Measure)

The Double ‚S‘ Challenge: In partners with the „you go, I go“ framework, complete the following:

8 Sandbag over Shoulder

8 Shuttle Sprints