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