Wednesday, March 18, 2015 – The Brand X Method

Wednesday, March 18, 2015

19
Mar

Wednesday, March 18, 2015

The Brand X Method Kids Workout
From the Founders of CrossFit Kids

Warm-Up
2x
1:00
Inchworm walks to push-ups
1:00
Jump rope

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Focus
Head stands against the wall
Discuss bracing – “pull ribs down”DSC_1224-1

Get Ready
2x
10 super-slow squats
10 leg swings

Workout
Create two groups.
Using 2:00 intervals, alternate groups
5 burpees and 5 squats
And
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Game
Knock Stuff Over – Depending on class size, line up 2-4 pairs of cones 15’ apart. Place each pair 3’-4’ apart to create safe lanes. Label start cone as #1 and exercise cone as #2 (cones can be identified during whiteboard description). Place 2 Dynamini medicine balls at each Cone #1. Stack the packages approximately 12’ beyond the second cones. This stack is referred to as “Stuff Mountain” and can be identified as such on the whiteboard. Divide kids into 2-4 groups as class size dictates (we recommend no more than 5 players per group) and line them up behind Cone #1. On “Go,” the first player in each line carries medicine balls to Cone #2 one at a time. After both medicine balls are at Cone #2, the camper does 3 burpees and 2 squats, then picks up a medicine ball, performs a spin and throws the ball at Stuff Mountain attempting to knock stuff over. If Stuff Mountain is partially or totally knocked over, play stops and all active players do a victory lap around the field of play to give trainers time to restack the mountain and return medicine balls to Cone #1. Play progresses through the line.

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