Tuesday, October 19th 2021

CrossFit Bielefeld – CrossFit KIDS

Warm-up (No Measure)

Samurai Warrior: Everyone stands in a circle around or in a line in front of one person with the Boffer (pool noodles are great!) far enough away as not to be hit. The Samurai swings at the group, either high, at head level, or low at ankle level. If he/she swings high, the group ducks. If he/she swings low, the group jumps. He/She is not actually supposed to hit the participants with the sword, but if someone jumps when they are supposed to duck or vice versa, they get to complete 5 Burpee Broad Jumps. Play for a set period of time, switching the Samurai between participants regularly.


A: Metcon (Time)

For time

30-50 DB Push press

30-50 DB Front rack reverse Lunges


B: Metcon (AMRAP – Reps)


Odd: 8-10 V-ups or Sit-ups

Even: 6-10 Burpees

Extra Accessory

Metcon (No Measure)

Wall Target: Using a medicine ball, attempt to hit certain heights with accuracy; start with 9ft, then move up by 1ft increments until the athlete fails to hit the target.