Monday, February 2, 2014 – The Brand X Method

Monday, February 2, 2014

2
Feb

Monday, February 2, 2014

The Brand X Method Teens workout
From the founders of CrossFit Kids:

Warm up

3x or 5:00
Handstand walk or bear crawl => 3 cartwheels => 10 Cossack squats => 10 one-legged side-to-side hops, each leg => 30 seconds in the bottom of the squat => 10 Spiderman lunges => 50-meter carioca => 50-meter high-knee skip

Skill
hollow position for pull ups

Prep
10 bandy pull downs
10 dot drills

Workout
VarsityAMRAP in 10
10 hurdle hops
5 pull ups
10 hurdle hops
10 push ups
10 hurdle hops
15 squats
10 hurdle hops

JV
AMRAP in 10
10 hurdle hops
3 pull ups
10 hurdle hops
7 push ups
10 hurdle hops
15 squats
10 hurdle hops

Novice
AMRAP in 10 (max 5 rounds)
10 hurdle hops
3 pull ups
10 hurdle hops
7 push ups
10 hurdle hops
15 squats
10 hurdle hops

3-5 rounds
10 hurdle hops
3 pull ups (assisted or progressions okay)
10 hurdle hops
6 push ups
10 hurdle hops
12 squats
10 hurdle hops

Skill
Varsity
4 rounds
20 hollow rocks
10 toes to bar

JV
4 rounds
10 hollow rocks
5 toes to bar

Novice
4 rounds
10 hollow rocks
5 toes to bar

Mobility
triceps stretch
bandy shoulder distraction
pigeon

hurdle

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