JC CrossFit Program                                            Jungle Cats, Forward!                          Overview11th...
CrossFit Notes/RFIs                                                                                                       ...
Phase I                          Train the trainer                                                            Jungle Cats,...
Co. Level Leadership breakout                                                             Jungle Cats, Forward!           ...
Phase II                          Implementation                                                   Jungle Cats, Forward!  ...
Phase III                       Execution                                                           Jungle Cats, Forward! ...
Endstate                                                 Jungle Cats, Forward!     • Functional fitness program establishe...
What is CrossFit?                                                  Jungle Cats, Forward!                           CrossFi...
CrossFit Overview     Definition: CrossFit is a physical training program centered       on constantly varied functional m...
CrossFit Ed-u-macation    •   Powerlifting and Olympic weightlifting workouts                                             ...
CrossFit Ed-u-macation     •   Triplets - Three element workouts - BWM, WBM, WWB, BBB, etc.     •                         ...
CrossFit Goals     • Increased work capacity over time                                                 Jungle Cats, Forwar...
Proper Footwear discussion                   Recommendations:      Generally you want to have shoes with a                ...
Execution Day 1                          Day 1 Execution     Timeline: (This is just a recommendation, the       more time...
CrossFit Functional Movements         9 Functional Movements:           –   Air Squat           –   Front Squat           ...
The Air Squat and Back Squat                            Air Squat & Back Squat     Points of Performance:        – Lumbar ...
The Front Squat                          The Front Squat   Points of Performance:      – Bar racked properly: elbows high ...
The Overhead Squat     Points of Performance:           – Active shoulders engaged – press to the sky                     ...
What is Fitness?                                                 Jungle Cats, Forward!                          CrossFit F...
Fitness Overview                                   Fitness Overview     Definition: Simply put, the ability to do      inc...
Fitness Overview                                   Fitness Overview     Maximizing fitness: Cross Modal Domains           ...
Execution Day 2                          Execution Day 2     Timeline:           – 0630 – 0645: „What is Fitness?‟        ...
The Shoulder Press                          The Shoulder Press     Points of Performance:           – Setup:              ...
The Push Press                                   The Push Press     Points of Performance:           ●   Dip, drive, press...
The Push Jerk                            The Push Jerk     Points of Performance           – Dip, Drive, Catch, Stand     ...
Programming                                                 Jungle Cats, Forward!                          CrossFit Founda...
Programming Overview                           Programming Overview         Definition: Designing a PT Plan to optimize su...
Programming Overview                          Programming Overview             Workouts are composed of a mixture of      ...
Programming Overview                          Programming Overview                            Sample 3 WK Training Guide  ...
Execution Day 3                          Execution Day 3     Timeline:           – 0630 – 0645:– „Programming‟            ...
The Dead lift                              The Deadlift     Points of Performance:           –   Lumbar curve maintained (...
Sumo Deadlift High Pull                          Sumo Deadlift High Pull     Points of Performance:           – Hips open ...
Medicine Ball Clean                          Medicine Ball Clean Points of Performance:      – Hips reach full extension  ...
Supplemental Exercises                                                 Jungle Cats, Forward!                          Cros...
Execution Day 4                          Execution Day 4     Timeline:           – 0600 Reserve/equipment                 ...
Kettlebell Swings                               Pull-Ups     Points of Performance:           – Full Hip extension        ...
Kipping Pull-Ups                              Pull-Ups     Points of Performance:           – Chin above bar              ...
Box Jumps                           Box Jumps     Points of Performance:           – Rapidly executed                     ...
Burpees                                Burpees     • Points of Performance:           – Rapid sprawl or squat to down posi...
Hand Stand Push-Ups                          Hand Stand Push-Ups     • Points of Performance:           – Midline stabilit...
Double Unders                           Waiter Walks     Points of Performance:      - Rope passes thru two times /jump   ...
Bottom to bottom Squats                               Tabata Squats     Points of Performance:           – Rapid and explo...
Turkish get-ups                           Tabata Squats     Points of Performance:     -Maintain 4 points of contact      ...
Tire flips           Tire flip points of performance:                                                        Jungle Cats, ...
CrossFit Total                                                      Jungle Cats, Forward!                     CrossFit Fou...
Execution Day 5                          Execution Day 4     Timeline:           – 0630 – 0730: Warm-up/ Exercise instruct...
WOD: Custom CrossFit                          WOD: CrossFit Total     WOD: CrossFit total           – x 3 attempts each of...
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11th EN BN Jungle Cats CrossFit program implementation overview

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11th EN BN of FT Benning, Ga.
CrossFit implementation program for units that want to implement CrossFit into their fitness programs.

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11th EN BN Jungle Cats CrossFit program implementation overview

  1. 1. JC CrossFit Program Jungle Cats, Forward! Overview11th Engineer Battalion
  2. 2. CrossFit Notes/RFIs Jungle Cats, Forward! • CMD Support is a must • Equipment resourcing if CF Gym isn‟t available • Identify location for training • Units need to order PVC pipes • S3 or program OIC identify location for training • Programming overview • Training around Unit training and federal or training holidays • Accountability of Personnel attending CF training? Stress being on time! • You will be in charge, ask your PGSs in attendance for help with accountability (make them an active participant in everything to help yourself so your not doing everything) I want you all to worry about training and not all the little distracters! • Don‟t let what‟s in your hand limit your ability to improvise & think (think of this as only a guide and not a bible!) Must focus on the basics (technique, consistency then intensity over time and bad form) • Identify your “fast catchers” & motivated Soldiers early to have them assist and start empowering them to lead WODs and instruction. Build confident athletes!! • Study your material before you present it, study your material before you present it!! • Become a student of the sport, continue to read articles, magazines & study!11th Engineer Battalion
  3. 3. Phase I Train the trainer Jungle Cats, Forward! 30 days Level 1 or qualified personnel will train selected Soldiers on CrossFit education & terminology and the basic 9 functional Mvmts and skills M-F….Sat WOD group optional 30 days Level 1 or qualified personnel will oversee selected Soldiers who will train Co. leadership on CrossFit education & terminology and the basic 9 functional Mvmts and skills M-F….Sat WOD group optional11th Engineer Battalion
  4. 4. Co. Level Leadership breakout Jungle Cats, Forward! (Group 1) 2 weeks (Group 2) 2 weeks • Company CDRs • 1SGs • Platoon Sergeants • Platoon Leaders • Squad Leaders (from 3 • Squad Leaders (from 2 companies if you have a companies if you have a 5 company BN) 5 company BN)11th Engineer Battalion
  5. 5. Phase II Implementation Jungle Cats, Forward! 30 days Company leadership will train squads and platoons on movement techniques and skills following the 5 day training plan outlined in the JC CrossFit program. Level 1 personnel will continue to oversee company programs and training schedules.11th Engineer Battalion
  6. 6. Phase III Execution Jungle Cats, Forward! Program completion & execution of CrossFit competition • Create Unit specific WOD i.e. Jungle Cat 11 WOD • Program and execute CF Competition • Establish CrossFit blog (JungleCat CrossFit, West Point, Iron Major CrossFit) • Twitter feed11th Engineer Battalion
  7. 7. Endstate Jungle Cats, Forward! • Functional fitness program established • CrossFit competition • Blog established for daily use • CrossFit program fully implemented x3-5 WODs/week • Build Soldier athelethes11th Engineer Battalion
  8. 8. What is CrossFit? Jungle Cats, Forward! CrossFit Foundations11th Engineer Battalion
  9. 9. CrossFit Overview Definition: CrossFit is a physical training program centered on constantly varied functional movements executed at high intensity across broad time and modal domains Jungle Cats, Forward! – Constantly Varied: Prepare for the unknown and unknowable through multiple forms of fitness – High Intensity: Maximize work done over time – Functional Movement: Work through Universal Motto Recruitment Patterns (UMRP) – movements found in every day life CrossFit Athletic Pyramid: Draw on multiple disciplines IOT maximize physical readiness – Sport (competitive mindset), Weight lifting, Gymnastics, Metabolic Conditioning and Nutrition11th Engineer Battalion
  10. 10. CrossFit Ed-u-macation • Powerlifting and Olympic weightlifting workouts Jungle Cats, Forward! • Endurance - Swimming, biking, running, or indoor rowing • • Bodyweight - Workouts involving bodyweight exercises only i.e. Burpees :) • Kettlebells - Kettlebell workouts with or without bodyweight exercises i.e. Turkish get ups • Singlets - Single element workouts; weightlifting (W), bodyweight (B), or Metcons (M) (Met)abolic (con)ditioning- Metcons dont have a true definition but usually require • 1. High heart rate • 2. Simultaneous use of many muscles • 3. Continuous movement • 4. Short to medium time (5-30 min) • 5. Increased breathing rate • 6 Pain :) • Fran is a great example of a Metcon • 21-15-9 Thrusters and pull-ups • Couplets - Two element workouts; WM, BM, WW, WB, etc. i.e. Thrusters and burpees would be a WB-weightlifting and bodyweight WOD •11th Engineer Battalion
  11. 11. CrossFit Ed-u-macation • Triplets - Three element workouts - BWM, WBM, WWB, BBB, etc. • Jungle Cats, Forward! • Hybrids - Mixed-modal workouts, four or more exercises performed for multiple rounds i.e. • 5rds for time • 12 box jumps • 6 toes to bar • 6 Thrusters • 12 KB swings • Chippers - Multiple exercises in single round format • Jungle Cat 11 WOD is a great Chipper example • The Hopper - All workouts • AMRAP - Work-priority WODs, "As many rounds as possible" (set time i.e. 12 min AMRAP 7 burpees, 7 deadlifts, 7 wall ball shots) • Hero - WODs named in honor of fallen Mil/LEO (these are meant to break you off) • Girls – CrossFit HQs original named benchmark WODs11th Engineer Battalion
  12. 12. CrossFit Goals • Increased work capacity over time Jungle Cats, Forward! • Enhance performance across multiple athletic disciplines • Maximize intensity and develop athletic state of mind • Promote health and wellness and foster elite, inclusive/general fitness11th Engineer Battalion
  13. 13. Proper Footwear discussion Recommendations: Generally you want to have shoes with a Jungle Cats, Forward! flat bottom and/or non compressible sole (recommended) • Chuck Taylors • Saucony Hattori • Merrill minimalist • New Balance minimalist11th Engineer Battalion
  14. 14. Execution Day 1 Day 1 Execution Timeline: (This is just a recommendation, the more time the better. Yu will have to deal with what the boss gives you!) Jungle Cats, Forward! – 0630 – 0645:– „What is CrossFit?‟/Warm-up – 0645 – 0745: Functional MVT instruction (Air, Front and Overhead Squat) – 0745 – 0800: WOD Nancy: (Scale as needed) – 400m run – 15 Overhead squats x 5 rds Instructors: – Level 1 trained Soldiers x 2/Company *****Add videos of movements if able*****11th Engineer Battalion
  15. 15. CrossFit Functional Movements 9 Functional Movements: – Air Squat – Front Squat Jungle Cats, Forward! – Overhead Squat – Shoulder Press – Push Press – Push Jerk – Dead Lift – Sumo Dead Lift High Pull – Medicine Ball Clean 5 Elements to Functional Movements: – Universal motor recruitment patterns – Core to extremity movement – Multi-joint – Natural, effective and efficient locomotors of the body and external objects – Safely and effectively move large loads over long distances quickly11th Engineer Battalion
  16. 16. The Air Squat and Back Squat Air Squat & Back Squat Points of Performance: – Lumbar curve maintained (proud chest) – Weight in heels Jungle Cats, Forward! – Depth: below parallel (full range of motion) – Knees „track‟ over feet – Bar „racked‟ correctly on shoulders Faults: – Loss of lumbar curve – Weight on toes (leaning forward) – Knees collapse in – Depth inadequate for full range of motion11th Engineer Battalion
  17. 17. The Front Squat The Front Squat Points of Performance: – Bar racked properly: elbows high – Bar rests on the shoulders with a lose finger grip Jungle Cats, Forward! – Elbows remain high throughout movement – Maintain frontal plane and lumbar curve – Strong core and back Faults: – Torso dips in squat – Closed Grip – Loss of frontal plane (arching or leaning forward)11th Engineer Battalion
  18. 18. The Overhead Squat Points of Performance: – Active shoulders engaged – press to the sky Jungle Cats, Forward! – Maintain frontal plane (bar stays overhead) – Strong core and back (maintain lumbar curve) Faults: – Leans forward – Drops head (will cause lean) – Bar not centered over shoulders11th Engineer Battalion
  19. 19. What is Fitness? Jungle Cats, Forward! CrossFit Foundations11th Engineer Battalion
  20. 20. Fitness Overview Fitness Overview Definition: Simply put, the ability to do increased work over time, specifically: move Jungle Cats, Forward! large loads long distances quickly. – 10 General Physical skills 1) Cardio Vascular Respiratory Endurance – ability of the body to gather, process and deliver oxygen 2) Stamina – ability of the body to process, store, deliver and utilize energy 3) Strength – ability of a muscular unit (or combination) to apply force 4) Flexibility – ability to maximize range of motion 5) Power – ability of a muscular unit (or combination) to apply maximum force in minimum time (explosive movement) 6) Speed – ability to minimize the time cycle of repeated movement 7) Coordination – ability to combine several distinct movement patterns into a singular distinct movement 8) Accuracy – ability to control movement in a given direction or at a given intensity 9) Agility – the ability to minimize transition time from one movement pattern to another 10) Balance – ability to control the placement of the bodies center of gravity in relation to its support base11th Engineer Battalion
  21. 21. Fitness Overview Fitness Overview Maximizing fitness: Cross Modal Domains – What are Modal Domains? Jungle Cats, Forward! Methods: – Circuit and Interval Training – key to developing cardiovascular system and muscular endurance simultaneously – Gymnastics – key aim is body control – Weightlifting – develop strength, speed and power • CrossFit Olympic lifts also focus on coordination, agility and accuracy – Throwing – strength, power, speed and coordination maximize – Sport – critical to the „Athletic Mind State‟ – Time and test everything, compete with self and with peers Critical tasks: Intensity, Diversity and Functional Movements – „Routine is the enemy of progress‟, prepare for the unknown and unknowable – Combat is unpredictable11th Engineer Battalion
  22. 22. Execution Day 2 Execution Day 2 Timeline: – 0630 – 0645: „What is Fitness?‟ Jungle Cats, Forward! – 0645 – 0745: Functional MVT instruction (Shoulder Press, Push Press, Push Jerk) – 0745 – 0755: WOD Push Press/Jumping Lunge Tabata (8 intervals of 20 secs of work/10 sec rest) Instructors: – CrossFit level 1 trained Soldiers11th Engineer Battalion
  23. 23. The Shoulder Press The Shoulder Press Points of Performance: – Setup: • Heels under hips (narrow stance) Jungle Cats, Forward! • Bar racked on shoulders • Head neutral – Maintain midline stability – Active shoulders at top of press – Bar travels straight up Faults: – Bar forward of the frontal plane – Loss of midline stability – Shoulders not engaged – Bar moves around head11th Engineer Battalion
  24. 24. The Push Press The Push Press Points of Performance: ● Dip, drive, press ● Dip down, thrust up, press at top of thrust Jungle Cats, Forward! ● Torso drops straight down on dip (do not lean forward) ● Aggressive „turnaround‟ ● Quick dip and immediate drive Faults: ● Torso comes forward on dip ● „Cocking‟ or pausing at the dip ● Muted hips – hips extend forward with drive ● Pressing shoulders before the dip/drive ● Shoulders doing the work ● Drive should establish momentum11th Engineer Battalion
  25. 25. The Push Jerk The Push Jerk Points of Performance – Dip, Drive, Catch, Stand – Full extension of hips before moving downward Jungle Cats, Forward! – Landing is in the partial squat with bar locked overhead – Duck under bar after completing drive – arms lock out under bar – Fast and aggressive Faults: – No full hip extension – Lazy landing (no active shoulders) – Landing to wide – Not finishing move11th Engineer Battalion
  26. 26. Programming Jungle Cats, Forward! CrossFit Foundations11th Engineer Battalion
  27. 27. Programming Overview Programming Overview Definition: Designing a PT Plan to optimize success Programming = developing a fitness program • Programming model = Plan for 5 on 2 off (weekend) Jungle Cats, Forward! Exercises by Modality Gymnastics Metabolic Weightlifting Conditioning Air Squat Run Deadlifts Pull-ups Bike Cleans Push-ups Row Presses Dip Swim Snatch Handstand Push- Jump Clean and Jerk ups Rope Medicine Ball Drills Rope Climb Kettlebell Swing Muscle-ups Press to Handstand Back Extension Sit-up Jumps Lunges11th Engineer Battalion
  28. 28. Programming Overview Programming Overview Workouts are composed of a mixture of „exercise modalities‟ – Remember that variety is a key – routine is the Jungle Cats, Forward! enemy of progress • Metabolic conditioning (M) – usually described as cardio primarily improves cardio fitness and stamina • Gymnastics (G) – primarily body weight exercises or calisthenics serves to improve body control through neurological components like coordination, balance, agility and accuracy. Major improvements in the upper body and trunk • Weightlifting (W) – focus primarily on Olympic lifts and powerlifting with the aim of increasing strength, power and hip/leg capacity (move large loads, long distance, quickly) – Variety increases competency across all modalities.11th Engineer Battalion
  29. 29. Programming Overview Programming Overview Sample 3 WK Training Guide Day 1 2 3 4 5 6 7 Jungle Cats, Forward! WK 1 M G M M W OFF OFF W G G W WK 2 G W G G M OFF OFF M W M M WK 3 W M W W G OFF OFF G M M G • Training focus always changes • Workout intensity and duration increases and decreases from mid week • Recovery days are critical to avoiding injury and continued progress • Days with single modality are more complicated/dificult tasks (i.e. long runs, complex movements or heavy weight/loads) – practice technique and precision. Multiple modality days are high intensity, rapid rep tasks11th Engineer Battalion
  30. 30. Execution Day 3 Execution Day 3 Timeline: – 0630 – 0645:– „Programming‟ Jungle Cats, Forward! – 0645 – 0745: Functional MVT instruction (Shoulder Press, Push Press, Push Jerk) – 0745 – 0800: WOD- AFAP 7rds Med ball clean/ Hand release burpees Instructors: – CrossFit level 1 trained Soldiers11th Engineer Battalion
  31. 31. The Dead lift The Deadlift Points of Performance: – Lumbar curve maintained (proud chest, straight back) – Jungle Cats, Forward! Weight on heels – Shoulders slightly in front of the bar – Hips and shoulders rise at same time – Bars stay in contact with the legs – Hips open and knees straight at top (full extension) Faults: – Shins forward – weight on toes – Shoulder behind the bar – Loss of lumbar curve – Losing contact with legs – Arched back – straining with lower back11th Engineer Battalion
  32. 32. Sumo Deadlift High Pull Sumo Deadlift High Pull Points of Performance: – Hips open before shrug and arm bend Jungle Cats, Forward! – Bar is pulled just below chin – Fast and aggressive execution – Elbows travel and finish high and „outside‟ • Elbows stay above hands at all time Faults: – Bending arms early – premature pull – To slow (not aggressively executed) – Squat before arms release (between reps)11th Engineer Battalion
  33. 33. Medicine Ball Clean Medicine Ball Clean Points of Performance: – Hips reach full extension Jungle Cats, Forward! – Hip is extended and shrug is initiated before arms pull – Ball is caught low (squatting) – Fast and aggressive execution – Athlete stands all the way up with the ball in „rack‟ position Faults: – Bending of the arms early (before standing) – No hip extension – Spinning the ball – Not catching in the squat position11th Engineer Battalion
  34. 34. Supplemental Exercises Jungle Cats, Forward! CrossFit Foundations11th Engineer Battalion
  35. 35. Execution Day 4 Execution Day 4 Timeline: – 0600 Reserve/equipment Jungle Cats, Forward! – 0630 – 0730: Exercise instruction – 0730 - 0750: 21-15-9 Kettlebell Swings/Box Jump/Ab mat sit-up Instructors: – CrossFit level 1 trained Soldiers11th Engineer Battalion
  36. 36. Kettlebell Swings Pull-Ups Points of Performance: – Full Hip extension Jungle Cats, Forward! – Arms must remain straight Faults: – No full hip extension – Weight shifting under toes – Pulling of the arms11th Engineer Battalion
  37. 37. Kipping Pull-Ups Pull-Ups Points of Performance: – Chin above bar Jungle Cats, Forward! – Shoulders rock forward and back – Little movement in hips front to back – Push away from bar on „down‟ Faults: – Executed slowly – Chin not above bar – To much movement front to back – Poor grip (off bar) – Not pushing away of following through on „Kip‟11th Engineer Battalion
  38. 38. Box Jumps Box Jumps Points of Performance: – Rapidly executed Jungle Cats, Forward! – Full leg extension on box – Rest in up position – Good trunk posture throughout Faults: – Dipping forward on jump – Not jumping on to box – No extension at top of box – Not rapidly executed11th Engineer Battalion
  39. 39. Burpees Burpees • Points of Performance: – Rapid sprawl or squat to down position Jungle Cats, Forward! – Chest to ground on Push-Up – Explosive push to squat position (pushup should finish with landing in squat) – Rapid transition from down position (squat) to jump with arms above head • Faults: – Not rapidly executed (per rep) – Failure to maintain trunk stability during push-up – Failure to explosively move from down to jump – Arms not above head11th Engineer Battalion
  40. 40. Hand Stand Push-Ups Hand Stand Push-Ups • Points of Performance: – Midline stability maintained (straight back and Jungle Cats, Forward! body) – Head to ground dip – Explosive push – Heels to wall (not toes) • Faults: – Failure to maintain midline stability – Failure to dip (poor range of motion)11th Engineer Battalion
  41. 41. Double Unders Waiter Walks Points of Performance: - Rope passes thru two times /jump Jungle Cats, Forward! Faults: – Lack of coordination skills – Rope doesn‟t pass thru two times/jump11th Engineer Battalion
  42. 42. Bottom to bottom Squats Tabata Squats Points of Performance: – Rapid and explosive sets Jungle Cats, Forward! – Technique maintained throughout – Max effort for timed iteration Faults: – Form/technique sacrificed for reps – Insufficient effort/work11th Engineer Battalion
  43. 43. Turkish get-ups Tabata Squats Points of Performance: -Maintain 4 points of contact Jungle Cats, Forward! - Arm fully extended at all times during ascent/descent - Extended arm = flexed knee (same side) - Kick back to a good kneeling position Faults: – Form/technique sacrificed for reps – Arms not extended during movement - Sloppy kick back (transition) resulting in loss of balance11th Engineer Battalion
  44. 44. Tire flips Tire flip points of performance: Jungle Cats, Forward! -Squat depth below parallel -Place hands under tire or midway if tread allows - Explode up and drive through tire Faults: Form/technique sacrificed for reps Insufficient effort/work11th Engineer Battalion
  45. 45. CrossFit Total Jungle Cats, Forward! CrossFit Foundational strength movements11th Engineer Battalion
  46. 46. Execution Day 5 Execution Day 4 Timeline: – 0630 – 0730: Warm-up/ Exercise instruction Jungle Cats, Forward! – 0730 - 0750: CrossFit Total – 0750 – 0800: Cool-down – 0800 – 0815: AAR Instructors: – CrossFit level 1 trained Soldiers11th Engineer Battalion
  47. 47. WOD: Custom CrossFit WOD: CrossFit Total WOD: CrossFit total – x 3 attempts each of Jungle Cats, Forward! – Deadlift – Back squat – Press 1 rep max lift (score combined total weight)11th Engineer Battalion
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