Thursday, March 12, 2015

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

Warm-Up
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => 10 Spiderman lunges => 10 one-legged side-to-side hops, each leg => basic dot drill w/180-degree turn at each side x 10 => 100-meter run

Skill
Press mechanics

Prep
10 bandy pull downs
5 explosive push-ups

Workout
20:00 EMOM
Presses
Strict pull-ups
Scale loads for each child’s ability

Skill
Varsity
3x
2:00 plank
10-15 back extensions

JV and Novice
3x
1:30 plank
10 Supermen

Beginner
2x
1:00 plank
10 Supermen

Plank video
https://www.youtube.com/watch?v=tzNw7bTxp1Y

Mobility:
Banded overhead distraction
Downward dog
Athlete choice