FOTC 2025 KIDS EVENT 1

Workout:

6:00 AMRAP
6 Plate Squats 10#
6 Plate Ground to Overhead 10#
6 Burpee Plate Jump Overs
6 Plate Ground to Overhead 10#
6 Plate Squats 10#
60’ Shuttle Run

6-9 | 10# Plate
10-12 | 15# Plate

Workout Flow:
At the call of go, the athlete will move to the plate and begin six plate squats. Once complete, the athlete will perform six plate ground to overhead. Once complete, the athlete will complete six burpees over the plate. Once complete, the athlete will complete 6 plate ground to overhead. Once complete, the athlete will perform six plate squats. Once complete the athlete will run 30 feet down and 30 feet back (pink line down to blue line back to pink line). 

Once complete, the athlete will restart the movements. This will continue for 6:00. The score is total reps completed.

Movement Standards:
Plate Squat: The athlete can hold the plate however they like. At the bottom of the movement, the crease of the athlete’s hip must clearly pass below the top of the athlete’s knees.  At the top of the movement, the athlete must fully extend the hips and knees. 

Plate Ground to Overhead: The athlete will hold the plate with both hands and touch any part of the plate on the ground. Once the plate touches the ground, the athlete will move the plate overhead with arms, hips and knees fully extended.

Burpees over the Plate: The athlete will face the plate. The athlete may step or jump down to the ground. At the bottom of the movement, the chest and thighs must make contact at the same time. The athlete can step or jump up from the burpee. The athlete will jump or step over the plate to complete the rep. The athlete can jump or step on the plate. 

Shuttle Run: The athlete will run to the designated line and pass the line with both feet and return to the line from where they started. The athlete does not need to touch the ground with their hands. Athletes will start at the pink line, run to the blue line, turn around and run back to the pink line.