CrossFit Bielefeld – CrossFit KIDS
Warm-up (No Measure)
Cookie Monster: the class lines up along the wall, fence or starting line; they are „cookies.“ One child is the Cookie Monster, who stands some distance away. The players chant, „Cookie Monster, Cookie Monster, what time is it?“ The Cookie Monster responds with a clock time, choosing any number he or she wishes (i.e.: „three o’clock“). The cookies then count out loud together as they take large steps towards the Cookie Monster: „1, 2, 3…“ The cookies repeat their call of, „What time?“ The Cookie Monster continues to respond with time numbers until he or she decides to answer, „Cookie time!“ Whereupon the Cookie Monster chases the cookies back to the wall. Change the Cookie Monster after everyone gets back to the wall. Variations: change the way the other players move toward the Cookie Monster (i.e.: side steps, backward steps, etc.).
A: Metcon (Weight)
EMOM x 5
6 Front Squats
B: Metcon (Time)
21-18-15-12-9-6 Body rows
100-80-60-40-20-10 Single Unders
Metcon (No Measure)
Seated Box Jump Challenge: with a 10-15 minute running clock, have the athlete attempt an max height seated box jump.