Wednesday, October 6th 2021

CrossFit Bielefeld – CrossFit KIDS

Warm-up (No Measure)

Fire on the Mountain: When the Coach says ‚Fire on the Mountain,‘ the group is to stand up as fast as possible. The last one up gets to do ten reps of jumping jacks, or push-ups, or sit-ups, etc. When the group is on their back they are to lie perfectly still. If you say something other than mountain (i.e.: ‚Mickey Mouse,‘ etc.) and they flinch or begin to get up, then they get to do the 10 reps of whatever movement has been chose for that round.


A: Metcon (Weight)

5 sets @ascending

2 Clean high pull

2 Hang cleans

Rest as needed


B: Metcon (Time)

6 rounds

15 V-ups

9 Deadlift

6 push-ups

Extra Accessory

Metcon (No Measure)

Hollow Body Challenge: have athletes in the hollow body hold and place a 2lb or 5lb weight on their toes; see who can hold the position the longest.