Wednesday, March 18, 2015 – The Brand X Method

Wednesday, March 18, 2015

18
Mar

Wednesday, March 18, 2015

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

Warm-Up
3x or 5:00
10 PVC pass-throughs => 10 push-ups => handstand walk or bear crawl => 10 push-ups => speed ladder => 100-meter run

Skill
External rotation for shoulders in bench press

Strength
Varsity, JV and Novice
Bench press
3 x 5

Beginner
Floor press
3 x 5

Skill
Varsity and JV
3x
Max strict pull-ups
10 inchworm push-ups
Then
2x
10 shoulder Y’s

Novice
2x
Max strict pull-ups
10 inchworm push-ups
Then
2x
10 shoulder Y’s

Beginner
3x
Max strict pull-ups or 10-15 assisted pull-ups
5-10 inchworm push-ups
Then
2x
10 shoulder Y’s

Mobility:
Accumulate 5:00 in the bottom of the squat
Child’s pose
Athlete choice

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