LEVEL 1 TRAINING GUIDE - CrossFit

1 LEVEL 1 TRAINING GUIDE . LEVEL 1 TRAINING GUIDE | CrossFit The CrossFit LEVEL 1 TRAINING GUIDE is a collection of CrossFit Journal articles written since 2002 primarily by CrossFit , Inc. Founder Coach Greg Glassman on the foundational movements and methodology of CrossFit , Inc. This GUIDE is designed to be used in conjunction with the LEVEL 1 Course to develop the participant's knowledge and trainer skills and as an essential resource for anyone who is interested in improving their own health and fitness. Some edits to the original articles have been made for the TRAINING GUIDE to flow as a stand-alone reference, to provide context for readers, and to stay current with the course format. All original works are preserved in the CrossFit Journal. 2002 2019 CrossFit , Inc. All rights reserved. No part of this publication may be reproduced in any manner without permission.

2 All images are copyrighted by the artists and reproduced with the kind permission of the artists and/or their representatives. Every effort has been made to contact copyright holders and to ensure that all the information presented is correct. Some of the facts in this volume may be subject to debate or dispute. If proper copyright acknowledgment has not been made, or for clarifications and corrections, please contact the publishers and we will correct the information in future reprintings, if any. No seminar other than the CrossFit LEVEL 1 Certificate Course, as run by CrossFit , grants you the title CrossFit Trainer. Official events can only be verified by using for registration or by emailing with your inquiry. Official qualifications for any individual can be verified in CrossFit 's Trainer Directory. Only CrossFit , Inc. offers the CrossFit LEVEL 1 Certificate Course, and the course has no prerequisites.

3 Only successful completion of this course allows a trainer to apply for affiliation with CrossFit . If an affiliate or other fitness organization claims otherwise, it should be reported at Second Edition LCCN: 2017941775. TABLE OF CONTENTS LEVEL 1 TRAINING GUIDE | CrossFit Methodology Understanding CrossFit .. 2 Supplementation.. 68. Foundations.. 5 A Theoretical Template for CrossFit 's What Is Fitness? (Part 1).. 17 Programming.. 71. What Is Fitness? (Part 2).. 32 Scaling CrossFit .. 77. Technique .. 40 The Girls for Grandmas.. 83. Nutrition: Avoiding Disease and Optimizing Running a CrossFit Class.. 87. Performance .. 45 Lesson Plan: Fran .. 88. Fitness, Luck and Health.. 50 Lesson Plan: Back Squat .. 92. Zone Meal Plans.. 53 Lesson Plan: 20-Minute AMRAP.. 96. Typical CrossFit Block Prescriptions and Adjustments .. 65. Movements Anatomy and Physiology for Jocks.

4 100 The Deadlift.. 123. Squat Clinic.. 104 Medicine-Ball Cleans.. 127. The Overhead Squat.. 111 The Glute-Ham Developer (GHD).. 131. Shoulder Press, Push Press, Push Jerk .. 118. Trainer Guidance Where Do I Go From Here?.. 142 Scaling Professional TRAINING .. 162. Responsible TRAINING .. 151 CrossFit LEVEL 1 Trainer Certificate License Fundamentals, Virtuosity and Mastery: Agreement in Plain English .. 166. An Open Letter to CrossFit Trainers.. 158 Frequently Asked Questions.. 167. Professional TRAINING .. 160 CrossFit Credentials.. 169. Movement GUIDE Nine Foundational Movements Summary.. 170 Four Additional Movements Summary.. 218. The Air Squat .. 171 The Pull-up.. 219. The Front Squat.. 176 The Thruster.. 227. The Overhead Squat.. 178 The Muscle-up .. 232. The Shoulder Press .. 180 The Snatch.. 240. The Push Press.. 184. The Push Jerk.

5 188. The Deadlift .. 194. The Sumo Deadlift High Pull .. 201. The Medicine-Ball Clean.. 208. Index Index .. 248 Alphabetical Listing of Figures .. 255. Alphabetical Listing of Tables.. 255. 1 of 255. Copyright 2019 CrossFit Inc. All Rights Reserved METHODOLOGY LEVEL 1 TRAINING GUIDE | CrossFit Understanding CrossFit , continued Understanding CrossFit Originally published in April 2007. The aims, prescription, methodology, implementation, and adaptations of CrossFit are collectively and individually unique, defining of CrossFit , and instrumental in our program's successes in diverse applications. Aims 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 prepare trainees for any physical contingency prepare them not only for the unknown but for the unknowable.

6 Looking at all sport and physical tasks collectively, we asked what physical skills and adaptations would most universally lend themselves to performance advantage. Capacity culled from the intersection of all sports demands would quite logically lend itself well to all sport. In sum, our specialty is not specializing. Prescription CrossFit is: constantly varied, high-intensity functional movement. This is our prescription. Functional movements are universal motor recruitment patterns;. they are performed in a wave of contraction from core to extremity; and they are compound movements , they are multi-joint. They are natural, effective, and efficient locomotors of body and external objects. But no aspect of functional movements is more important than their capacity to move large loads over long distances, and to do so quickly. Collectively, these three attributes (load, distance, and speed) uniquely qualify functional movements for the production of high power.

7 Intensity is defined exactly as power, and intensity is the independent variable most commonly associated with maximizing the rate of return of favorable adaptation to exercise. Recognizing that the breadth and depth of a program's stimulus will determine the breadth and depth of the adaptation it elicits, our prescription of functionality and intensity is constantly varied. We believe that 22 of of 255. Copyright 2019 CrossFit Inc. All Rights Reserved METHODOLOGY LEVEL 1 TRAINING GUIDE | CrossFit Understanding CrossFit , continued preparation for random physical challenges , unknown and unknowable events is at odds with fixed, predictable, and routine regimens. Methodology The methodology that drives CrossFit is entirely empirical. We believe that meaningful statements about safety, efficacy, and efficiency, the three most We've taken high- important and interdependent facets to evaluate any fitness program, can intensity, constantly be supported only by measurable, observable, repeatable data.

8 We call this varied functional approach evidence-based fitness. CrossFit 's methodology depends on full workouts and distilled disclosure of methods, results, and criticisms, and we have employed the internet to support these values. Our charter is open source, making co-developers out of load, range of motion, participating coaches, athletes, and trainers through a spontaneous and collab- exercise, power, orative online community. CrossFit is empirically driven, clinically tested, and work, line of action, community developed. flexibility, speed, and all pertinent Implementation metabolics to a In implementation, CrossFit is, quite simply, a sport the Sport of Fitness. We have single value usually learned that harnessing the natural camaraderie, competition, and fun of sport or game yields an intensity that cannot be matched by other means.

9 The late Col. time. This is the Sport Jeff Cooper observed that the fear of sporting failure is worse than the fear of of Fitness. We're death. It is our observation that men will die for points. Using whiteboards as best at it.. scoreboards, keeping accurate scores and records, running a clock, and precisely defining the rules and standards for performance, we not only motivate unprec- COACH GLASSMAN. edented output but derive both relative and absolute metrics at every workout;. this data has important value well beyond motivation. Adaptations Our commitment to evidence-based fitness, publicly posting performance data, co-developing our program in collaboration with other coaches, and our open- source charter in general have well positioned us to garner important lessons from our program to learn precisely and accurately, that is, about the adaptations elicited by CrossFit programming.

10 What we have discovered is that CrossFit increases work capacity across broad time and modal domains (see What Is Fitness? (Part 2) . article). This is a discovery of great import and has come to motivate our program- ming and refocus our efforts. This far-reaching increase in work capacity supports our initially stated aims of building a broad, general, and inclusive fitness program. It also explains the wide variety of sport demands met by CrossFit , as evidenced by our deep penetration among diverse sports and endeavors. We have come to see increased work capacity as the Holy Grail of performance improvement and all other common metrics like VO2 max, lactate threshold, body composition, and even strength and flexibility as being correlates derivatives, even. We would not trade improvements in any other fitness metric for a decrease in work capacity.