2. 11th Engineer Battalion
Jungle
Cats,
Forward!
Phase I
Train the trainer
6 Feb – 2 Mar
Level 1 personnel will train selected Soldiers on
Mvmt techniques and skills following the 5 day
training plan outlined in the JC CrossFit program.
12-30 Mar
Level 1 personnel will oversee selected Soldiers who
will train Co leadership on Mvmt techniques and
skills following the 5 day training plan outlined in
the JC CrossFit program.
3. 11th Engineer Battalion
Jungle
Cats,
Forward!
Phase II
Implementation
30 APR -1 JUN
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.
4. 11th Engineer Battalion
Jungle
Cats,
Forward!
Phase III
Execution
June – Infinite
Jungle Cats will fully implement CrossFit into 5 day work week
excluding mandated BN and company training events i.e. BN run,
Co road marches etc….
Recommend x3 JC specific WODs
SFC Smith
JC 11
Recommend WOD???
JC website/blog established that mirrors 20th EN BN a/o Iron Major
CrossFit sites.
JC will hold first CrossFit competition NLT 29 JUN 12
5. 11th Engineer Battalion
Jungle
Cats,
Forward!
Endstate
• Jungle Cat functional fitness program is
established
• Jungle Cat CrossFit competition
• Jungle Cat CrossFit blog and Twitter
pages are established for daily use
• Jungle Cat CrossFit program fully
implemented x3-5 WODs/week
7. 11th Engineer Battalion
Jungle
Cats,
Forward!
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
– 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 Nutrition
8. 11th Engineer Battalion
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Cats,
Forward!
• Increased work capacity over time
• Enhance performance across multiple
athletic disciplines
• Maximize intensity and develop athletic
state of mind
• Promote health and wellness and foster
elite, inclusive/general fitness
CrossFit Goals
10. 11th Engineer Battalion
Jungle
Cats,
Forward!
Timeline:
– 0630 – 0645:– ‘What is CrossFit?’/Warm-up
– 0645 – 0745: Functional MVT instruction (Air,
Front and Overhead Squat)
– 0745 – 0800: WOD
Nancy: (Modify as needed)
– 400m run
– 15 Overhead squats x 5 rds
Instructors:
– Level 1 trained Soldiers x 2/Company
Day 1 Execution
Execution Day 1
11. 11th Engineer Battalion
Jungle
Cats,
Forward!
9 Functional Movements:
– Air Squat
– Front Squat
– 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
quickly
CrossFit Functional Movements
12. 11th Engineer Battalion
Jungle
Cats,
Forward!
Points of Performance:
– Lumbar curve maintained (proud chest)
– Weight in heels
– 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 motion
The Air Squat and Back Squat
Air Squat & Back Squat
13. 11th Engineer Battalion
Jungle
Cats,
Forward!
Points of Performance:
– Bar racked properly: elbows high
– Bar rests on the shoulders with a lose finger grip
– 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)
The Front Squat
The Front Squat
14. 11th Engineer Battalion
Jungle
Cats,
Forward!
Points of Performance:
– Active shoulders engaged – press to the sky
– 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 shoulders
The Overhead Squat
16. 11th Engineer Battalion
Jungle
Cats,
Forward!
Fitness Overview
Definition: Simply put, the ability to do
increased work over time, specifically: move
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 base
Fitness Overview
17. 11th Engineer Battalion
Jungle
Cats,
Forward!
Maximizing fitness: Cross Modal Domains
– What are Modal Domains?
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
unpredictable
Fitness Overview
Fitness Overview
19. 11th Engineer Battalion
Jungle
Cats,
Forward!
Points of Performance:
– Setup:
• Heels under hips (narrow stance)
• 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 head
The Shoulder Press
The Shoulder Press
20. 11th Engineer Battalion
Jungle
Cats,
Forward!
The Push Press
Points of Performance:
● Dip, drive, press
● Dip down, thrust up, press at top of thrust
● 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 momentum
The Push Press
21. 11th Engineer Battalion
Jungle
Cats,
Forward!
Points of Performance
– Dip, Drive, Catch, Stand
– Full extension of hips before moving downward
– 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 move
The Push Jerk
The Push Jerk
23. 11th Engineer Battalion
Jungle
Cats,
Forward!
Programming Overview
Definition: Designing a PT Plan to optimize success
Programming = developing a fitness program
• Programming model = Plan for 5 on 2 off (weekend)
Gymnastics Metabolic
Conditioning
Weightlifting
Air Squat
Pull-ups
Push-ups
Dip
Handstand Push-
ups
Rope Climb
Muscle-ups
Press to
Handstand
Back Extension
Sit-up
Jumps
Lunges
Run
Bike
Row
Swim
Jump
Rope
Deadlifts
Cleans
Presses
Snatch
Clean and Jerk
Medicine Ball Drills
Kettlebell Swing
Exercises by Modality
Programming Overview
24. 11th Engineer Battalion
Jungle
Cats,
Forward!
Workouts are composed of a mixture of
‘exercise modalities’
– Remember that variety is a key – routine is the
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.
Programming Overview
Programming Overview
25. 11th Engineer Battalion
Jungle
Cats,
Forward!
Day 1 2 3 4 5 6 7
WK 1 M G
W
M
G
W
M
G
W OFF OFF
WK 2 G W
M
G
W
M
G
M
M OFF OFF
WK 3 W M
G
W
M
G
W
M
G OFF OFF
Programming Overview
Sample 3 WK Training Guide
• 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 tasks
Programming Overview
27. 11th Engineer Battalion
Jungle
Cats,
Forward!
Points of Performance:
– Lumbar curve maintained (proud chest, straight back)
– 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 back
The Deadlift
The Dead lift
28. 11th Engineer Battalion
Jungle
Cats,
Forward!
Points of Performance:
– Hips open before shrug and arm bend
– 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)
Sumo Deadlift High Pull
Sumo Deadlift High Pull
29. 11th Engineer Battalion
Jungle
Cats,
Forward!
Points of Performance:
– Hips reach full extension
– 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 position
Medicine Ball Clean
Medicine Ball Clean
32. 11th Engineer Battalion
Jungle
Cats,
Forward!
Points of Performance:
– Full Hip extension
– Arms must remain straight
Faults:
– No full hip extension
– Weight shifting under toes
– Pulling of the arms
Pull-Ups
Kettlebell Swings
33. 11th Engineer Battalion
Jungle
Cats,
Forward!
Points of Performance:
– Chin above bar
– 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’
Pull-Ups
Kipping Pull-Ups
34. 11th Engineer Battalion
Jungle
Cats,
Forward!
Points of Performance:
– Rapidly executed
– 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 executed
Box Jumps
Box Jumps
35. 11th Engineer Battalion
Jungle
Cats,
Forward!
• Points of Performance:
– Rapid sprawl or squat to down position
– 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 head
Burpees
Burpees
36. 11th Engineer Battalion
Jungle
Cats,
Forward!
• Points of Performance:
– Midline stability maintained (straight back and
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)
Hand Stand Push-Ups
Hand Stand Push-Ups
37. 11th Engineer Battalion
Jungle
Cats,
Forward!
Points of Performance:
- Rope passes thru two times /jump
Faults:
– Lack of coordination skills
– Rope doesn’t pass thru two times/jump
Waiter Walks
Double Unders
38. 11th Engineer Battalion
Jungle
Cats,
Forward!
Points of Performance:
– Rapid and explosive sets
– Technique maintained throughout
– Max effort for timed iteration
Faults:
– Form/technique sacrificed for reps
– Insufficient effort/work
Tabata Squats
Bottom to bottom Squats
39. 11th Engineer Battalion
Jungle
Cats,
Forward!
Points of Performance:
-Maintain 4 points of contact
- 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 balance
Tabata Squats
Turkish get-ups
42. 11th Engineer Battalion
Jungle
Cats,
Forward!
WOD: CrossFit total
– x 3 attempts each of
– Deadlift
– Back squat
– Press
1 rep max lift (score combined total weight)
WOD: Custom CrossFit
WOD: CrossFit Total
