12
Mar
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