Thursday, March 26, 2015 – The Brand X Method

Thursday, March 26, 2015

26
Mar

Thursday, March 26, 2015

A Brand X Method Teen Workout
From the Founders of CrossFit Kids

Warm-Up:
3x
Handstand walk=> forward roll => bear crawl => forward roll => 30-second passive hang => 10-second active hang => 200-meter shuttle run (4 x 50 meters)
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Prep:
3x
50-meter high-knee run
50-meter accelerating sprint
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Skill:
Shoulder position for handstand

Workout:
Varsity
3 rounds
Hill sprint (100 meters up)
15 toes-to-bar

25 sit-ups

JV
3 rounds
Hill sprint (100 meters up)
10 toes-to-bar

25 sit-ups

Novice
3 rounds
Hill sprint (100 meters up)
8 toes-to-bar

20 sit-ups
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Beginner
3 rounds
Hill sprint (100 meters up)
5 toes-to-bar (or best effort)

15 sit-ups

Skill:
Handstand walking and holds

Sub: wall walk-ups 
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Mobility:
Upward dog
Downward dog
Child’s pose20150323-DSC_0376 20150323-DSC_038320150323-DSC_0361

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