Friday, December 19, 2014 – The Brand X Method

Friday, December 19, 2014

20
Dec

Friday, December 19, 2014

A Brand X Method Teen workout
From the Founders of CrossFit Kids:

Teen Weightlifting
deadlift

Accessory work
high box jumps

Warm up
3x o 5:00
10 arm circles forward/backward, small/big => 2 forward rolls => 10 squats => 10 mountain climbers => 10 vertical jumps to target => 25-meter side shuffle => 180-degree turn => 25-meter side shuffle => 50-meter side shuffle, alternating direction

Prep
3x
3 medball throw for height
5 curb jumps
9 box step ups

Skill
perfect power clean receiving position

Workout
3x
2 rounds
3 power cleans
200 m shuttle run
rest 2:00 between rounds

Varsity
135/95

JV
75/55

Novice
45/35

Beginner
10-25

Skill
Advanced
muscle ups
Intermediate and Beginner
good body position in the dip

Mobility
calf stretch
athlete’s choice

Study
brain teasers

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