06/08/2021

CrossFit Bielefeld – CrossFit KIDS

Warm-up (No Measure)

Run, Run Chicken Go Home: the class is divided into two teams, which line up on opposite walls. In the middle is the „catcher“ who calls „run run chicken go home“ to signal the others to run across the space in opposite wall. Anyone tagged becomes part of the team of catchers for the next run, and the game proceeds until all are caught and the game begins anew. Variation: change the way the athletes and catcher move (i.e.: crab walk, bear crawl, etc.).

Plyometry

A: Metcon (Distance)

EMOM x 5mins

5 Tall box jumps

Metcon

B: Metcon (AMRAP – Rounds and Reps)

3 x 4 minutes amrap

6 Jumping pull-ups

12 Wallballs

24 Single unders

2 min rest between amraps

Extra Accessory

Metcon (No Measure)

Stamina Upgrade: complete 4 sets of 22 lunges with 30 seconds rest. Variation: work beside a partner and double the reps, using the „I go, You go“ format.