Wednesday, March 11, 2015

A Brand X Method Teen Workout
From the founders of CrossFit Kids

Squat

Accessory Work
High box jumps

Warm-Up
3x or 5:00
Handstand hold => handstand walk or bear crawl => 10 jumping jacks => 10 one-legged side-to-side hops, each leg => 2 cartwheels => speed ladder => 50-meter high-knee skip => 50-meter back pedal

Skill
Knee position in box jump
Soft landing

Box jump video (note knee position and soft landing)
https://www.youtube.com/watch?v=f13X3JsW-qE

Prep
2x
10 bandy shoulder press
10 box step-ups

Workout:
12:00 AMRAP
Varsity
7 thrusters, 95#/65#
14 box jumps, 24”/20”
100-meter shuttle run

Junior Varsity
12:00 AMRAP
7 thrusters, 55#/45#
14 box jumps, 24”/20”
100-meter shuttle run

Novice
12:00 AMRAP
7 thrusters, 35#/25#
14 box jumps, 20”
100-meter shuttle run

Beginner:
8:00-12:00 AMRAP
7 thrusters, 10#-15#
14 box jumps, 15”-20”
100-meter shuttle run

Skill
Rope climbs

Mobility:
Accumulate 5:00 in the bottom of the squat
Child’s pose
Athlete choice