Tuesday, March 3, 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
Push press – dip mechanics

Workout
Varsity
10:00 AMRAP
15 push presses, 95#/65#
20 Walking lunges
Shuttle run (10/20/30)

Junior Varsity:
15 push presses, 55#/45#
20 Walking lunges
Shuttle run (10/20/30)

Novice:
15 push presses, 35#/25#
20 Walking lunges
Shuttle run (10/20/30)

Beginners
15 push presses, 5-10# DB’s or 10-25 pound bar
20 walking lunges
Shuttle run (10/20/30)

Skill:
3×3 broad jumps
15-second L-hang

Varsity

3 muscle-ups or progressions

Mobility:
Banded overhead distraction
Downward dog
athlete choice