Tuesday, December 16, 2014

A Brand X Method Teen workout
From the Founders of CrossFit Kids:

Warm up
4x
10 arm circles forward=> 10 arm circles backward=> pvc dislocates=> 10 m handstand walk=> forward roll => vault=>10 single leg side to side hops each leg=> 50 m side shuffle (25 each side)=> 50 m back pedal

Prep
10 PVC good mornings
10 lunges with rockets

Skill
maintaining good position in the double under

Workout
Varsity
50-40-30-20-10
double unders
https://www.youtube.com/watch?v=apDZMNa9Nts
25-20-15-10-5
toes to bar
https://www.youtube.com/watch?v=-W932q2fNfA

JV
50-40-30-20-10
double unders
18-15-12-9-6
toes to bar

Novice
50-40-30-20-10
double unders
15-12-9-6-3
toes to bar

Beginners
25-20-15-10-5
double unders -or- tuck jumps
10-8-6-4-2
toes to bar -or- hanging leg raises

Skill
handstand walk start each walk with a 5 second stationary hold
Novice and Beginner
wall walk ups and hollow holds

mobility
shoulder distraction
banded bully

Study
boggle