05/13/2021

CrossFit Bielefeld – CrossFit KIDS

Warm-up (No Measure)

Colour Me Crazy: lay six to eight paper shapes (i.e.: circle, triangle, square, octagon, star, etc.) of various colours around the game area. The Coach calls out a colour or shape (or both) and a way of moving (i.e.: bear crawl, crab walk, skip, jump, etc.). The players then use the specified movement to get to the right shape or colour. Once everyone reaches the correct location, the trainer starts another round of the game. Variations: when everyone is at a shape, the trainer can request all players to perform of movement (i.e.: squat, shoulder press, plank, etc.) before continuing to the next round; instead of shapes, plastic examples of Whole Foods can be used as location markers.

Weightlifting

A: Metcon (Weight)

On every 2 minutes:

10 Deadlift

Metcon

B: Metcon (Time)

Using a tabata interval, complete the following for time:

100-150 Russian KB swings

100-150 DB push press

100-150 Alternating DB hang snatch

100-150 KB Sumo Deadlift High pulls

Extra Accessory

Metcon (No Measure)

Beat Swing: in a 10-15 minute time frame, work on the beat swing; this can be done with the following: hollow body/superman holds, on the bar, on the rings, etc.