Monday, March 23, 2015

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

Weight Training:
Deadlift

Accessory Work:
Good mornings

Warm-Up:
3x or 5:00

10 PVC pass-throughs => 10 jumping jacks => 10 squats => 10 lateral lunges => basic dot drill x 10 => 3 broad jumps => 2 forward rolls

Skill:
Dumbbell hang clean

Prep:
2x
10 box step-ups
10 Cossacks

Workout:
3 x 5:00 AMRAP, rest 2:00 in between
Holding a dumbbell in the right hand:
3 deadlifts
3 hang power cleans
3 front squats
9 box jumps
Holding the dumbbell in the left hand:
3 deadlifts
3 hang power cleans
3 front squats
9 box jumps

Dumbbell weights
Varsity
40#/30#
Junior Varsity
25#/20#
Novice
15#/10#

Skill:
Levers and/or hollow rocks

Mobilize:
T-spine smash
Couch stretch
Passive hang 
Athlete’s choice