Friday, December 19, 2014

A Brand X Method Teen workout
From the Founders of CrossFit Kids:

Teen Weightlifting
deadlift

Accessory work
high box jumps

Warm up
3x o 5:00
10 arm circles forward/backward, small/big => 2 forward rolls => 10 squats => 10 mountain climbers => 10 vertical jumps to target => 25-meter side shuffle => 180-degree turn => 25-meter side shuffle => 50-meter side shuffle, alternating direction

Prep
3x
3 medball throw for height
5 curb jumps
9 box step ups

Skill
perfect power clean receiving position

Workout
3x
2 rounds
3 power cleans
200 m shuttle run
rest 2:00 between rounds