Tuesday, December 30, 2014

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

Teen Weightlifting
deadlift

Accessory work
3x
3 high box jumps (jump should be with in reach, but challenging)
rest at least 2:00 between each set of 3 jumps
Warm up
3x or 5:00
Handstand walk or bear crawl 10m => 10 walking lunges => 10-second bar hang => 10 jumping jacks => 10 mountain climbers => basic dot drill x 10 => 50-meter high-knee skip => 50-meter carioca

Prep
3x
3 broad jumps
5 explosive push ups

Skill
receiving position for clean and jerk
Skill video (20 seconds)
https://www.youtube.com/watch?v=kXQsl7FqITA

Workout
3x
10 clean and jerks
3 second pause in receiving position of both clean and jerk
Rest as needed between rounds to maximize good movement
Workout video (60 seconds)
https://www.youtube.com/watch?v=Q_N3kLYWU28
Slo-Mo video (30 seconds)
https://www.youtube.com/watch?v=avVLPAK5zTw

Varsity
115/85

55/45

Novice
35/25

Beginner
pvc-15

Skill
handstand obstacle course

Mobility
T spine smash
pigeon stretch

Study
Brain teasers

Brand X Method on Twitter
https://twitter.com/TheBrandXMethod