Tuesday, March 24, 2015 – The Brand X Method

Tuesday, March 24, 2015

24
Mar

Tuesday, March 24, 2015

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

Weight Training:
Squats

Accessory Work:
Weighted lunges

Warm-Up:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => 3 one-legged broad jumps, each leg => 5 perfect squats => 30 seconds in the bottom of the squat => 10 Spiderman lunges

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Skill:
Squat – setting back angle to begin movement

Workout
Varsity
5 rounds
24 double-unders
12 air squats
6 strict pull-ups


Junior Varsity:
5 rounds
24 double-unders
12 air squats
4 strict pull-ups

Novice:
5 rounds
24 double-unders
12 air squats
2 strict pull-ups


Beginner
5 rounds
24 double-unders (sub tuck jumps)
12 air squats
2 strict pull-ups
(progressions or assisted okay)
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Skill:
5:00-10:00
Front lever practice


Mobility:
Accumulate 5:00 in the bottom of the squat
Hip capsule external rotation
Athlete’s choice 

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