Friday, March 20, 2015

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

Warm-Up
2x
10 PVC pass-throughs => 30 seconds in bottom of the squat => 10 lateral lunges => Spiderman stretch => 10 mountain climbers => pigeon stretch => 200-meter run

Skill
Press – bar path

Prep
2x
5 wall walk-ups
10 inchworm push-ups

Workout
Varsity
5 rounds
5 shoulder presses, 115#/80#
10 burpees
300-meter run (150 meters out and back)

JV
5 rounds
5 shoulder presses, 55#/45#
10 burpees
300-meter run (150 meters out and back)

Novice
5 rounds
5 shoulder presses, 35#/25#
10 burpees
300-meter run (150 meters out and back)

Beginner
5 rounds
5 shoulder presses, 5#-15# dumbbells
10 burpees
300-meter run (150 meters out and back)

Burpee video
https://www.youtube.com/watch?v=4H4uu_ulfyM

Skill
Varsity
30-50 dips

JV
20-30 dips

Novice
10-30 push-ups

Beginner
15-20 push-ups

Mobility
Shoulder distraction
Banded bully