Monday, November 1st 2021

CrossFit Bielefeld – CrossFit KIDS

Warm-up (No Measure)

Ultimate: Using cones, make two square-shaped goals approximately 5 feet to a side. Space goals about 10-15 yards apart. Form two teams and choose which team gets the ball first. Like Ultimate Frisbee, move the ball by passing it; players may not move when they have the ball. Unlike Ultimate Frisbee, a dropped or loose ball is up for grabs to whoever reaches it first. To score, the ball must be thrown to a teammate standing within the square-shaped goal. No defensive player may be inside the goal, but they may try to block/intercept passes from the outside edge of the goal. If the attempted pass for a score is dropped, more attempts may be made; a picked-up loose ball within the goal is not a score; and absolutely no handoffs at any time.

Strength

A: Metcon (Weight)

Front Squat

5×3 @3 sec down

Rest 2mins

Metcon

B: Metcon (6 Rounds for reps)

Every 3mins for 18mins

60sec max reps V-ups

30sec Max reps Squat Clean

Extra Accessory

Metcon (No Measure)

Bands: Complete 3 sets of

10 Banded Pull Aparts

10 Monster Walks

10 Banded Pull Downs