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The CrossFit Training Guide

The CrossFit Training Guide

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Published by Andrew Barber
CrossFit Training Guide
CrossFit Training Guide

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Published by: Andrew Barber on Oct 03, 2012
Copyright:Attribution Non-commercial


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Copyright © CrossFit, Inc. All Rights Reserved. CrossFit is a registered trademark ‰ of CrossFit, Inc.
The CrossFit Training Guide is a collection of CrossFit JournalArticles written over the last 10 years primarily by Coach GregGlassman on the foundational movements and concepts thatcomprise the CrossFit methodology.This Guide is designed to be used in conjunction with our CrossFitLevel 1 Trainer Course to help you develop your training knowledgeand skills, and to help you prepare for the Level 1 Trainer Test. Thisis an essential, not an exhaustive resource. Some of the knowledgerequired to pass the test comes from these articles; all other materialcomes directly from the two-day course.The information contained in these articles is foundational to theCrossFit methodology, and, along with the rest of the Journal,should support any successful training venture.
Copyright © CrossFit, Inc. All Rights Reserved. CrossFit is a registered trademark ‰ of CrossFit, Inc.
Table of Contents
Understanding CrossFit3Foundations6What is Fitness?163-D Definition of Fitness & Health25Technique27Threshold Training27
Anatomy and Physiology for Jocks29Squat Clinic32The Overhead Squat39Shoulder Press, Push Press, Push Jerk47The Deadlift52Medicine Ball Cleans57The Glute-Ham Developer Sit-up63
Food67Glycemic Index69Meal Plans71Nutrition Lecture: Avoiding Disease81Nutrition Lecture: Optimizing Performance81Diet, Inflammation and Disease82
Programming & Scaling
A Theoretical Templatefor CrossFit’s Programming84“The Girls” for Grandmas89
Training & Coaching
Fundamentals, Virtuosity and Mastery94Killer Workouts96The Truth About Rhabdo99
Teaching, Seeing, CorrectingThe 9 Movements
104Air Squat105Front Squat106Overhead Squat107Shoulder Press108Push Press109Push Jerk110Deadlift111Sumo Deadlift High Pull112Medicine Ball Clean113
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Copyright © CrossFit, Inc. All Rights Reserved. CrossFit is a registered trademark ‰ of CrossFit, Inc.
Understanding CrossFit
Page 3
Page 6
What is Fitness?
Page 16
3-D Definition of Fitness
Page 25
Page 27
Threshold Training
Page 27The aims, prescription, methodology, implementation, and adaptations ofCrossFit are collectively and individually unique, defining of CrossFit, andinstrumental in our program’s successes in diverse applications.
From the beginning, the aim of CrossFit has been to forge a broad, general,and inclusive fitness. We sought to build a program that would best preparetrainees for any physical contingency—prepare them not only for theunknown but for the unknowable. Looking at all sport and physical taskscollectively, we asked what physical skills and adaptations would mostuniversally lend themselves to performance advantage. Capacity culled fromthe intersection of all sports demands would quite logically lend itself well toall sport. In sum, our specialty is not specializing. The second issue (“Whatis Fitness?”) of the CrossFit Journal details this perspective.
The CrossFit prescription is “constantly varied, high-intensity, functionalmovement.” Functional movements are universal motor recruitmentpatterns; they are performed in a wave of contraction from core to extremity;and they are compound movements—i.e., they are multi-joint. They arenatural, effective, and efficient locomotors of body and external objects. Butno aspect of functional movements is more important than their capacityto move large loads over long distances, and to do so quickly. Collectively,these three attributes (load, distance, and speed) uniquely qualify functionalmovements for the production of high power. Intensity is defined exactly aspower, and intensity is the independent variable most commonly associatedwith maximizing favorable adaptation to exercise. Recognizing that thebreadth and depth of a program’s stimulus will determine the breadthand depth of the adaptation it elicits, our prescription of functionality andintensity is constantly varied. We believe that preparation for randomphysical challenges—i.e., unknown and unknowable events—is at odds withfixed, predictable, and routine regimens.
Understanding CrossFit

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