Monday, March 16, 2015

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

Squat

Accessory work
Weighted box step-ups

Warm-Up
3x or 5:00
Handstand walk or bear crawl => 5 perfect squats => 30 seconds in the bottom of the squat => 5 PVC good mornings => 10 walking lunges => 10-second bar hang

Skill
Wall ball shots – receiving the ball and squatting

Workout
12:00 AMRAP
Varsity
10 wall ball shots, 20#/14#, 10’ target
40-meter shuttle run (4 x 10 meters)
10 burpees
40-meter shuttle run

Junior Varsity
10 wall ball shots, 14#/10#, 10’/9’ target
40-meter shuttle run (4 x 10 meters)
10 burpees
40-meter shuttle run

Novice
10 wall ball shots, 10#/8#, 9’ target
40-meter shuttle run (4 x 10 meters)
10 burpees
40-meter shuttle run

Beginner
8:00-12:00 AMRAP
10 wall ball shots, 6#-8#, 8’ target
40-meter shuttle run (4 x 10 meters)
10 burpees
40-meter shuttle run

Skill:
Varsity
3x
15 toes-to-bar
30-second L-sit hold

Junior Varsity
3x/
10 toes-to-bar
30-second L-sit hold

Novice
3x
6-8 toes-to-bar
15-second L-sit hold

Beginner
2x
6-8 toes-to-bar or leg raises
30-second L-sit hold

Mobility
Spiderman stretch
Couch stretch