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The CrossFit Training Guide is a collection of CrossFit Journal
Articles written over the last 10 years primarily by Coach Greg
Glassman on the foundational movements and concepts that
comprise the CrossFit methodology.
This Guide is designed to be used in conjunction with our CrossFit
Level 1 Trainer Course to help you develop your training knowledge
and skills, and to help you prepare for the Level 1 Trainer Test. This
is an essential, not an exhaustive resource. Some of the knowledge
required to pass the test comes from these articles; all other material
comes directly from the two-day course.
The information contained in these articles is foundational to the
CrossFit methodology, and, along with the rest of the Journal,
should support any successful training venture.
Copyright © CrossFit, Inc. All Rights Reserved. CrossFit is a registered trademark ‰ of CrossFit, Inc.
Table of Contents
CrossFit
Programming & Scaling
Understanding CrossFit
3
A Theoretical Template
for CrossFit’s Programming
84
Foundations
6
“The Girls” for Grandmas
89
What is Fitness?
16
3-D Definition of Fitness & Health
25
Training & Coaching
Technique
27
Fundamentals, Virtuosity and Mastery
94
Threshold Training
27
Killer Workouts
96
The Truth About Rhabdo
99
Movements
Anatomy and Physiology for Jocks
29
Teaching, Seeing, Correcting
The 9 Movements
104
Squat Clinic
32
Air Squat
105
The Overhead Squat
39
Front Squat
106
Shoulder Press, Push Press, Push Jerk
47
Overhead Squat
107
The Deadlift
52
Shoulder Press
108
Medicine Ball Cleans
57
Push Press
109
The Glute-Ham Developer Sit-up
63
Push Jerk
110
Nutrition
Deadlift
111
Food
67
Sumo Deadlift High Pull
112
Glycemic Index
69
Medicine Ball Clean
113
Meal Plans
71
Your License
115
Nutrition Lecture: Avoiding Disease
81
Nutrition Lecture: Optimizing Performance
81
Diet, Inflammation and Disease
82
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Copyright © CrossFit, Inc. All Rights Reserved. CrossFit is a registered trademark ‰ of CrossFit, Inc.
CrossFit
Understanding CrossFit
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.
Understanding CrossFit
Page 3
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. 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. The second issue (“What
is Fitness?”) of the CrossFit Journal details this perspective.
Foundations
Page 6
What is Fitness?
Page 16
3-D Definition of Fitness
Page 25
Technique
Page 27
Prescription
The CrossFit prescription is “constantly varied, high-intensity, functional
movement.” Functional movements are universal motor recruitment
patterns; they are performed in a wave of contraction from core 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 power. Intensity is defined exactly as
power, and intensity is the independent variable most commonly associated
with maximizing 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 preparation for random
physical challenges—i.e., unknown and unknowable events—is at odds with
fixed, predictable, and routine regimens.
Threshold Training
Page 27
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Copyright © CrossFit, Inc. All Rights Reserved. CrossFit is a registered trademark ‰ of CrossFit, Inc.
CrossFit Training Guide |
CrossFit
Understanding CrossFit...
(
continued)
Methodology
The methodology that drives CrossFit is entirely
empirical. We believe that meaningful statements about
safety, efficacy, and efficiency, the three most important
and interdependent facets of any fitness program, can be
supported only by measurable, observable, repeatable
facts, i.e., data. We call this approach “evidence-based
fitness”. The CrossFit methodology depends on full
disclosure of methods, results, and criticisms, and we’ve
employed the Internet (and various intranets) to support
these values. Our charter is open source, making
co-developers out of participating coaches, athletes, and
trainers through a spontaneous and collaborative online
community. CrossFit is empirically driven, clinically
tested, and community developed.
threshold, body composition, and even strength and
flexibility as being correlates—derivatives, even. We’d
not trade improvements in any other fitness metric for a
decrease in work capacity.
Conclusions
The modest start of publicly posting our daily workouts
on the Internet beginning six years ago has evolved into
a community where human performance is measured
and publicly recorded against multiple, diverse, and
fixed workloads. CrossFit is an open-source engine
where inputs from any quarter can be publicly given to
demonstrate fitness and fitness programming, and where
coaches, trainers, and athletes can collectively advance
the art and science of optimizing human performance.
Implementation
In implementation, CrossFit is, quite simply, a sport—
the “sport of fitness.” We’ve learned that harnessing
the natural camaraderie, competition, and fun of sport
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
death.” It is our observation that men will die for points.
Using whiteboards as scoreboards, keeping accurate
scores and records, running a clock, and precisely
defining the rules and standards for performance, we
not only motivate unprecedented output but derive both
relative and absolute metrics at every workout; this data
has important value well beyond motivation.
F
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 has well positioned us to garner
important lessons from our program—to learn precisely
and accurately, that is, about the adaptations elicited by
CrossFit programming. What we’ve discovered is that
CrossFit increases work capacity across broad time and
modal domains. This is a discovery of great import and
has come to motivate our programming 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’ve come to see increased work
capacity as the holy grail of performance improvement
and all other common metrics like VO
2
max, lactate
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Copyright © CrossFit, Inc. All Rights Reserved. CrossFit is a registered trademark ‰ of CrossFit, Inc.
CrossFit Training Guide |
CrossFit
NOTES
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Copyright © CrossFit, Inc. All Rights Reserved. CrossFit is a registered trademark ‰ of CrossFit, Inc.
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