Saturday, March 14, 2015

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

Warm-Up
3x or 5:00
Handstand walk or bear crawl => 5 jumping squats => 30 seconds in the bottom of the squat => Spiderman stretch => speed ladder => basic dot drill x 10 => 10 one-legged side-to-side hops, each leg => 5 strict burpees

Skill
Hollow position for the pull-up – start on the ground, transfer to bar

Prep
3x
8 bandy pull-downs
1:00 jump rope

Workout
Varsity and JV
800-meter run
Max strict pull-ups
Max explosive push-ups
800-meter run
Max strict chin-ups
Max close push-ups
800-meter run
Max kipping pull-ups
Max perfect push-ups

Novice
600-meter run
Max strict pull-ups
Max explosive push-ups
600-meter run
Max strict chin-ups
Max close push-ups
600-meter run
Max kipping pull-ups
Max perfect push-ups

Beginner
3 rounds
400-600-meter run
Pull-ups (assisted okay, not to exceed 12 per round)
Push-ups (not to exceed 15 per round)