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Level 1 Training Guide Level 1 Training Guide LEVEL 1 TRAINING GUIDE Level 1 Training Guide 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 foun- dational 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 any- one 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. © 2002–2020 CrossFit, Inc. All rights reserved. No part of this publication may be reproduced in any manner without permission. 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 het 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 CrossFit.com for registration or by emailing [email protected] 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. Only successful completion of this course allows a trainer to apply for affiliation with CrossFit. If an affiliate or otheress fitn organization claims otherwise, it should be reported at crossfit.com/iptheft. Third Edition LCCN: 2017941775 Level 1 Training Guide | i of 255 Copyright © 2020 CrossFit, Inc. All Rights Reserved. TABLE OF CONTENTS Level 1 Training Guide 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 .......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 .......................188 The Deadlift ........................194 The Sumo Deadlift High Pull ..........201 The Medicine-Ball Clean .............208 INDEX Index .................................248 Alphabetical List of Figures ..............255 Alphabetical List of Tables ...............255 Level 1 Training Guide | 1 of 255 Copyright © 2020 CrossFit, Inc. All Rights Reserved. V6E3OL-20200226R2KW METHODOLOGY Level 1 Training Guide Understanding CrossFit, continued UNDERSTANDING CROSSFIT Originally published in April 2007. The aims, prescription, methodology, implementation, and adaptations of Cross- Fit are collectively and individually unique, defining ofCrossFit, 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 in- clusive fitness. We sought to build a program that would best pr epare trainees for any physical contingency—prepare them not only for the unkn own but for the un - knowable. Looking at all sport and physical tasks collectiv ely, we asked what physi - cal skills and adaptations would most universally l end themselves to performance advantage. Capacity culled from the intersection of all spo rts demands would quite logically lend itself well to all sport. In sum, our specialty is not spe cializing. 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 fromcore to extremity; and they are compound movements—i.e., 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 pow- er. Intensity is defined exactly as power, and intensity is the independent variable most commonly associated with maximizing the rate of return of favorable adap- tation 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 preparation for random physical challenges—i.e., unknown and unknowable events—is at odds with fixed, predictable, and routine regimens. Level 1 Training Guide Guide | 2 of 255 Copyright © 2020 CrossFit, Inc. All Rights Reserved. METHODOLOGY Level 1 Training Guide Understanding CrossFit, continued METHODOLOGY The methodology that drives CrossFit is entirely empirical. We believe that mean- ingful statements about safety, efficacy, and efficiency, thehree t most important and interdependent facets to evaluate any fitness program, can be supported only by measurable, observable, repeatable data. We call this approach “evidence-based fitness.” CrossFit’s methodology depends on full 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 participating coaches, ath- letes, and trainers through a spontaneous and collaborative online community. CrossFit is empirically driven, clinically tested, and community developed. IMPLEMENTATION We’ve taken high- In implementation, CrossFit is, quite simply, a sport—the Sport of Fitness. We have intensity, constantly learned that harnessing the natural camaraderie, competition, and fun of sport varied functional or game yields an intensity that cannot be matched by other means. The late Col. Jeff Cooper observed that “the fear of sporting failure is worse than the fear of workouts and death.” It is our observation that men will die for points. Using whiteboards as distilled load, range scoreboards, keeping accurate scores and records, running a clock, and precisely of motion, exercise, defining the rules and standards for performance, we otn only motivate unprece- dented output but derive both relative and absolute metrics at every workout; this power, work, line data has important value well beyond motivation. of action, flexibility, speed, and all ADAPTATIONS Our commitment to evidence-based fitness, publicly posting performance data, pertinent metabolics co-developing our program in collaboration with other coach es, and our open- to a single value— source charter in general have well positioned us t o garner important lessons from usually time. This is our program—to learn precisely and accurately, that is, about the adaptations elic- the Sport of Fitness. ited by CrossFit programming. What we have discovered is tha t CrossFit increases work capacity across broad time and modal domains (see “What Is Fitness? (Part 2)” We’re best at it.” article). This is a discovery of great import and has come to motivate our program- —COACH GLASSMAN ming and refocus our efforts. This far-reaching increase in w ork capacity supports our initially stated aims of building a broad, gene ral, and inclusive fitness program. It also explains the wide variety of sport demands met by Cros sFit, as evidenced by our deep penetration among
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