LEVEL 2 TRAINING GUIDE & WORKBOOK Copyright 2017 © CrossFit, Inc. All Rights Reserved. CrossFit is a registered trademark ® of CrossFit, Inc. All content herein is Copyright © CrossFit, Inc. No content, in part or in whole, may be reproduced without prior written consent from CrossFit, Inc. DV4.1-20171222KW L2 Certificate Course Training Guide TABLE OF CONTENTS COURSE OVERVIEW PREPARATION FOR THE COURSE . 3 SUMMARY SHEET: SQUATS . 4 SUMMARY SHEET: PRESSES . 5 SUMMARY SHEET: DEADLIFTS . 6 COURSE GOALS . 7 LEARNING OBJECTIVES . 7 SCHEDULE . 8 SEMINAR CONTENT OUTLINE . 9 DAY 1 LEARNING OBJECTIVES . 11 FOUNDATIONS OF EFFECTIVE TRAINING . 12 PRACTICAL SESSIONS . 23 PRACTICAL EXERCISE 1—SEEING MOVEMENT FAULTS . 23 COMMON MOVEMENT THEMES FOR FUNCTIONAL MOVEMENTS . 24 PRACTICAL EXERCISE 2—CORRECTING MOVEMENT FAULTS . 32 SAMPLE COACHING EVALUATION SHEET . 33 TEACH BACK 1—ONE-ON-THREE COACHING . 34 DAY 2 LEARNING OBJECTIVES . 36 TEACH BACK 2—GROUP COACHING . 37 HEAVY DAYS . 39 OPTIMIZING PROGRAM DESIGN . 42 EXAMPLE WARM-UPS TO ADDRESS WEAKNESSES . 57 GROUP PROGRAMMING ANALYSIS . 59 COMPONENTS OF AN EFFECTIVE CLASS . 70 EXAMPLE LESSON PLANS . 74 POST-COURSE WHERE DO I GO FROM HERE? . 82 2 of 83 Copyright 2017 © CrossFit, Inc. All Rights Reserved. V4.1-20171219KW COURSE OVERVIEW L2 Certificate Course Training Guide PREPARATION FOR THE COURSE A large focus of this course is allowing participants time to practice and work on their coaching abilities in real time. These sections are called “Practical Exercises” and “Teach Backs” where the staff lead participants in coaching drills, as well as provide feedback on each person’s ability to coach others in CrossFit’s foundational movements. The best preparation for this is coaching experience. Ideally participants have at least 50 hours of coaching experience prior to attending (~2 classes a week for six months). This experience best prepares you to coach in front of your peers and receive construc- tive feedback in real time. Participants are also encouraged to use resources in the Level 1 Training Guide. Specifically, see the section Appendix: Movement Guide with the nine foundational movements (pp. 146-195), and print copies for this course. More impor- tantly, study and practice the material therein to be prepared to effectively teach one’s peers. The following pages also contain “summary sheets” for the nine foundational movements to help participants prepare. We also recommended that participants take the Online Scaling Course prior to attend- ing the course. This short course aids a trainers ability to optimize scaling for their clients, which is a topic in the course’s programming section. 3 of 83 Copyright 2017 © CrossFit, Inc. All Rights Reserved. V4.0-20170621KW summary sheets cross reference target keep on page COURSE OVERVIEW L2 Certificate Course Training Guide SUMMARY SHEET: SQUATS AIR SQUAT TEACHING SEEING SET-UP PRIMARY POINTS OF PERFORMANCE Shoulder-width stance Lumbar curve maintained Full extension at hips and knees Weight in heels EXECUTION Move to a depth below parallel Hips descend back and down Initiate with the hips moving back Lumbar curve maintained Knees track in line with toes Knees in line with toes CORRECTING Hips descend lower than knees COMMON FAULTS Heels down Loss of lumbar curve in flexion Complete at full hip and knee extension Weight in, or shifting to, the toes Not going low enough Initiating with knees so weight is on the toes Knees caving inside the feet Immature squat FRONT SQUAT TEACHING SEEING SET-UP PRIMARY POINTS OF PERFORMANCE SAME AS AIR SQUAT PLUS: SAME AS AIR SQUAT PLUS: Hands just outside the shoulders Front rack position maintained Loose, fingertip grip on the bar Bar stays close to the frontal plane Elbows high (upper arms parallel to the ground) CORRECTING EXECUTION COMMON FAULTS SAME AS AIR SQUAT PLUS: SAME AS AIR SQUAT PLUS: Maintain front rack position Improper rack position (bar not in contact with torso) Bar moves over the middle of the foot Elbows dropping during the squat (bar moves away from frontal plane) OVERHEAD SQUAT TEACHING SEEING SET-UP PRIMARY POINTS OF PERFORMANCE SAME AS AIR SQUAT PLUS: SAME AS AIR SQUAT PLUS: Wide grip on the bar (for a pass-through) Overhead position maintained Shoulders push up into the bar Bar stays close to the frontal plane Armpits face forward CORRECTING EXECUTION COMMON FAULTS SAME AS AIR SQUAT PLUS: SAME AS AIR SQUAT PLUS: Maintain overhead position Inactive overhead position (shoulders inactive, elbows bent) Bar moves over the middle of the foot Bar moves forward of the frontal plane 4 of 83 Copyright 2017 © CrossFit, Inc. 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V4.0-20170621KW COURSE OVERVIEW L2 Certificate Course Training Guide SUMMARY SHEET: PRESSES SHOULDER PRESS TEACHING SEEING SET-UP PRIMARY POINTS OF PERFORMANCE Hip-width stance Lumbar curve maintained Full extension at hips and knees Weight in heels Elbows slightly in front of the bar Bar stays close to the frontal plane Hands just outside the shoulders Move through the full range of motion Full grip on the bar Demonstrate active shoulders EXECUTION CORRECTING Chin moves back COMMON FAULTS Bar moves over the middle of the foot Overextending the spine with the ribs sticking out Spine neutral and legs extended Bar arcs out around the face Heels down Bar finishes forward of the frontal plane Shoulders push up into the bar Elbows are bent or shoulders are not active at finish Complete at full arm extension PUSH PRESS TEACHING SEEING SET-UP PRIMARY POINTS OF PERFORMANCE SAME AS SHOULDER PRESS SAME AS SHOULDER PRESS PLUS: EXECUTION (DIP-DRIVE-PRESS) Extend the hips before the arms press Bar rests on torso Move the torso in a straight line Torso remains vertical as hips and knees flex in the dip Create a fast turnaround from down to up Hips and legs extend, then arms press CORRECTING Heels remain down until the hips and knees extend COMMON FAULTS Bar moves over the middle of the foot SAME AS SHOULDER PRESS PLUS: Complete at full hip, knee, and arm extension Forward inclination of the chest Muted hip Arms press before the hip extends Pausing at the bottom of the dip PROGRESSION (WITH PVC) 1. Dip and hold 2. Dip-drive, slow 3. Dip-drive, fast 4. Push press PUSH JERK TEACHING SEEING SET-UP PRIMARY POINTS OF PERFORMANCE SAME AS SHOULDER PRESS SAME AS SHOULDER PRESS AND PUSH PRESS PLUS: EXECUTION (DIP-DRIVE-PRESS UNDER-STAND) Reach full hip extension in the drive Bar rests on torso Receive the bar with locked out arms Torso remains vertical as hips and knees flex in the dip Receive the bar in a sound partial squat Hips and knees extend rapidly, then arms press to drive under the bar CORRECTING Heels stay down until the hips and knees extend COMMON FAULTS Bar moves over the middle of the foot SAME AS SHOULDER PRESS AND PUSH PRESS PLUS: Receive the bar in a partial overhead squat Lack of full hip extension in the drive Complete at full hip, knee, and arm extension Poor active overhead position when receiving Landing too wide Not standing up with the weight before re-racking it PROGRESSION (STEPS #1-3 NO PVC; STEP #4 WITH PVC) 1. Jump and land with hands at sides 2. Jump and land with hands at shoulders 3. Jump and extend the arms after the hips open 4. Push jerk 5 of 83 Copyright 2017 © CrossFit, Inc. All Rights Reserved. V4.0-20170621KW COURSE OVERVIEW L2 Certificate Course Training Guide SUMMARY SHEET: DEADLIFTS DEADLIFT TEACHING SEEING SET-UP PRIMARY POINTS OF PERFORMANCE Hip-to-shoulder-width stance Lumbar curve maintained Hands just outside hips with a full grip Weight in heels Shoulders over or slightly in front of the bar Bar stays close to the frontal plane and body Bar in contact with the shins Torso angle relatively constant during the initial pull Arms straight Demonstrate active shoulders Eyes on the horizon CORRECTING EXECUTION COMMON FAULTS Lumbar curve maintained Loss of lumbar curve in flexion Hips and shoulders rise at the same rate until the bar passes the knees Weight in, or shifting to, the toes Hips then extend Shoulders behind the bar in the set-up Bar moves over the middle of the foot Hips do not move back to initiate the descent Heels down Bar loses contact with the legs Complete at full hip and knee extension Hips rise without the chest Shoulders rise without the hips SUMO DEADLIFT HIGH PULL TEACHING SEEING SET-UP PRIMARY POINTS OF PERFORMANCE Slightly wider than shoulder-width stance; knees in line with toes SAME AS THE DEADLIFT PLUS: Hands inside the legs with a full grip Hips extend before the arms pull Shoulders over or slightly in front of the bar Hips extend rapidly Bar in contact with the shins Arms straight CORRECTING Eyes on the horizon COMMON FAULTS SAME AS THE DEADLIFT PLUS: EXECUTION (DEADLIFT-SHRUG-PULL) Shoulders shrug or arms bend before the hips extend Lumbar curve maintained Elbows pull low and inside Hips and shoulders rise at the same rate until the bar passes the knee Moving too slow (i.e., segmenting the movement) Hips then extend rapidly Incorrect descent (hips flex before the arms extend) Heels down until hips and legs extend Shoulders roll forward during the pull Shoulders shrug, then the arms pull Elbows move high and outside Bar moves over the middle of the foot Complete at full hip and knee extension with the bar pulled under the chin PROGRESSION (WITH PVC) 1. Sumo deadlift 2. Sumo deadlift-shrug, slow 3. Sumo deadlift-shrug, fast 4. Sumo deadlift high pull MEDICINE-BALL CLEAN TEACHING SEEING SET-UP PRIMARY POINTS OF PERFORMANCE Shoulder-width stance SAME AS THE DEADLIFT AND SUMO DEADLIFT HIGH PULL PLUS: Ball between