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
Varsity
135/95
JV
75/55
Novice
45/35
Beginner
10-25
Skill
Advanced
muscle ups
Intermediate and Beginner
good body position in the dip
Mobility
calf stretch
athlete’s choice
Study
brain teasers