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