26
Mar
Thursday, March 26, 2015
A Brand X Method Teen Workout
From the Founders of CrossFit Kids
Warm-Up:
3x
Handstand walk=> forward roll => bear crawl => forward roll => 30-second passive hang => 10-second active hang => 200-meter shuttle run (4 x 50 meters)
Prep:
3x
50-meter high-knee run
50-meter accelerating sprint
Skill:
Shoulder position for handstand
Workout:
Varsity
3 rounds
Hill sprint (100 meters up)
15 toes-to-bar
25 sit-ups
JV
3 rounds
Hill sprint (100 meters up)
10 toes-to-bar
25 sit-ups
Novice
3 rounds
Hill sprint (100 meters up)
8 toes-to-bar
20 sit-ups
Beginner
3 rounds
Hill sprint (100 meters up)
5 toes-to-bar (or best effort)
15 sit-ups
Skill:
Handstand walking and holds
Sub: wall walk-ups
Mobility:
Upward dog
Downward dog
Child’s pose