11th EN BN Jungle Cats CrossFit program implementation overview

JC CrossFit Program

Jungle Cats, Forward!
Overview

11th Engineer Battalion

CrossFit Notes/RFIs

• 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!


Phase I
Train the trainer

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 optional


Co. Level Leadership breakout

(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)


Phase II
Implementation

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.


Phase III
Execution

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 feed


Endstate

• Functional fitness program established
• CrossFit competition
• Blog established for daily use
• CrossFit program fully implemented x3-5
WODs/week
• Build Soldier athelethes


What is CrossFit?

CrossFit Foundations

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


CrossFit Ed-u-macation
• Powerlifting and Olympic weightlifting workouts

• 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 don't 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
•


CrossFit Ed-u-macation
• Triplets - Three element workouts - BWM, WBM, WWB, BBB, etc.
•

• 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 HQ's original named benchmark WODs

CrossFit Goals

• 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


Proper Footwear discussion
Recommendations:
Generally you want to have shoes with a

flat bottom and/or non compressible sole
(recommended)
• Chuck Taylors
• Saucony Hattori
• Merrill minimalist
• New Balance minimalist


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!)

– 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*****

CrossFit Functional Movements

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


The Air Squat and Back Squat
Air Squat & Back Squat
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 Front Squat
The Front Squat
– 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 Overhead Squat

– 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


What is Fitness?



Fitness Overview
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
Fitness Overview
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


Execution Day 2
Execution Day 2

Timeline:
– 0630 – 0645: „What is Fitness?‟

– 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 Soldiers


The Shoulder Press
The Shoulder Press

– 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 Push Press
The Push Press
● 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 Jerk
The Push Jerk

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

Programming



Programming Overview
Definition: Designing a PT Plan to optimize success
Programming = developing a fitness program
• Programming model = Plan for 5 on 2 off (weekend)

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
Lunges

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.



Sample 3 WK Training Guide
Day 1 2 3 4 5 6 7

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 tasks


Execution Day 3
Execution Day 3

Timeline:
– 0630 – 0645:– „Programming‟

– 0645 – 0745: Functional MVT instruction
(Shoulder Press, Push Press, Push Jerk)
– 0745 – 0800: WOD- AFAP 7rds Med ball
clean/ Hand release burpees
Instructors:


The Dead lift
The Deadlift

– 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

Sumo Deadlift High Pull
Sumo Deadlift High Pull

– 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)

Medicine Ball Clean
Medicine Ball Clean

– 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

Supplemental Exercises



Execution Day 4
Execution Day 4

Timeline:
– 0600 Reserve/equipment

– 0630 – 0730: Exercise instruction
– 0730 - 0750: 21-15-9 Kettlebell Swings/Box
Jump/Ab mat sit-up

Instructors:


Kettlebell Swings
Pull-Ups

– Full Hip extension

– Arms must remain straight

Faults:
– No full hip extension
– Weight shifting under toes
– Pulling of the arms


Kipping Pull-Ups
Pull-Ups

– 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‟

Box Jumps
Box Jumps

– 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

Burpees
Burpees

• 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

Hand Stand Push-Ups
Hand Stand Push-Ups

• 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)


Double Unders
Waiter Walks

- Rope passes thru two times /jump

Faults:
– Lack of coordination skills
– Rope doesn‟t pass thru two times/jump


Bottom to bottom Squats
Tabata Squats

– Rapid and explosive sets

– Technique maintained throughout
– Max effort for timed iteration

Faults:
– Form/technique sacrificed for reps
– Insufficient effort/work


Turkish get-ups
Tabata Squats

-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

Tire flips

Tire flip points of performance:

-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/work


CrossFit Total

CrossFit Foundational strength
movements

Execution Day 5
Execution Day 4

Timeline:
– 0630 – 0730: Warm-up/ Exercise instruction

– 0730 - 0750: CrossFit Total
– 0750 – 0800: Cool-down
– 0800 – 0815: AAR

Instructors:


WOD: Custom CrossFit
WOD: CrossFit Total

WOD: CrossFit total
– x 3 attempts each of

– Deadlift
– Back squat
– Press
1 rep max lift (score combined total weight)


11th EN BN Jungle Cats CrossFit program implementation overview

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