LESSON 1 - WELCOME TO FUNCTIONAL TRAINING (CROSSFIT)
1 WHY DO I NEED THE INTRO 1. Understand what is Functional Training for - General
PROGRAM? Physical Preparedness Program (GPP) 一般身体准备
计划
● overall fitness level or your ability to perform work
整体健身水平或工作能力
2. Learn the branches of Functional Training -
Gymnastics, Weightlifting, Metabolic conditioning
(Cardio)
3. Understand:
- Safety
- Efficacy
- Efficiency
- Scalability
4. Get ready for the full Elevate Fitness experience!
2 CONCEPTS
2.1 WHAT IS FUNCTIONAL A constantly varied functional training programme
TRAINING/CROSSFIT? performed at high intensity.
2.2 RULE #1 Respect the Coaches, other Athletes and the Facility. Be
kind to them and they’ll be kind to you!
3 10 GENERAL PHYSICAL Skills that can be learned and improved for every
SKILLS individual
3.1 Cardiovascular Endurance The ability of the body’s systems to gather, process, and
deliver oxygen
3.2 Strength The ability of a muscular unit, or combination of
muscular units, to apply force
3.3 Agility The ability to minimize transition time from one
movement pattern to another
3.4 Balance The ability to control the placement of the body’s center
of gravity in relation to its support base
3.5 Accuracy The ability to control movement in a given direction or at
a given intensity
3.6 Stamina The ability of body systems to process, deliver, store, and
utilize energy
3.7 Power The ability of a muscular unit, or combination of
muscular units, to apply maximum force in minimum
time
3.8 Speed The ability to minimize the cycle time of a repeated
movement
3.9 Flexibility The ability to maximize the range of motion at a given
joint
3.10 Coordination The ability to combine several distinct movement
patterns into a singular distinct movement
4 WARM-UP - 3 sets of*
*Why 3 sets?
- Improve flexibility/mobility
- Practice technique
- Check improvement for the above 2
4.1 3 SQUAT COMPLEX 1. Squat
2. One knee in
3. The other knee in
4. Both knees out
5. Both knees in
6. Hand and fingers on ground
7. Extend knees
8. Stand up
4.2 5 INCHWORM TO COBRA 1. Stand with feet at shoulder width
POSE 2. Reach down to the floor without bending the knees. If
unable to perform, widen feet
3. Crawl hands forward until a full plank is achieved
4. Lower hip and thighs to the floor while keeping arms
straight
5. Look up
6. Crawl hands back to the feet
7. Stand up
4.3 10 PASS THROUGHS (Pipe 1. Hold Pipe with a wide grip
or Band) 2. Pass pipe over the head without bending arms to the
lower back
3. Bring pipe back to the front without bending arms
5 MOVEMENTS
5.1 SQUAT
5.1.1 AIR SQUAT 1. Feet placed at shoulder width
2. Hands held at eye level with arms straight
3. Squat until hip is below knee level
4. Stand straight until hip and knees are fully extended
5.1.2 FRONT SQUAT 1. Grip Pipe/Barbell with clean grip (1 thumb length from
(Clean Grip) center ring)
2. Hold barbell in front rack position with elbows as high
as possible
3. Feet placed at shoulder width
4. Squat until hip is below knee level
5. Keep elbows as high as possible while descending
6. Stand straight until hip and knees are fully extended
5.1.3 BACK SQUAT 1. Set squat rack at appropriate height. The height
(Wider than Clean Grip) should be set so that you can easily unrack the bar
2. Grip Pipe/Barbell with a grip wider than clean grip
3. Face forward and get under the bar in a squat or
lunge position. Rest barbell on shoulders behind the
neck
4. Take 2 steps back so that you are approximately 1
foot away from the rack
5. Feet placed at shoulder width
6. Squat until hip is below knee level
7. Keep barbell firmly on the shoulders
8. Stand straight until hip and knees are fully extended
9. Re-rack the bar by stepping forward into the rack
5.1.4 OVERHEAD SQUAT 1. Grip Pipe/Barbell with snatch grip (outside 1st/2nd
(Snatch Grip) ring)
2. Pull Pipe/Barbell overhead and maintain with arms
locked out
3. Feet placed at shoulder width
4. Squat until hip is below knee level
5. Stand straight until hip and knees are fully extended
5.1 PUSH
5.1.1 PUSH UP 1. Place hands on floor at shoulder width
2. Keep hips and knees in a straight line (plank position)
3. Lower the entire body in a straight line and keep the
core engaged throughout
4. At the bottom hands should be directly beside chest
with elbows pointing out diagonally at a 45 degree
angle
5. Chest and thighs should be touching the floor
6. Push the body up with body position similar to step 3
5.1.2 STRICT PRESS 1. Place feet at shoulder width
2. Grip bar using clean grip (1 thumb from center ring)
3. Hold barbell in front rack position with elbows in front
of the barbell
4. Keep hips and knees extended while pushing the bar
in an upward motion
5. Lock out elbows at the top and push head forward
slightly to get the bar overhead
5.1.3 PUSH PRESS 1. Place feet at shoulder width
2. Grip bar using clean grip (1 thumb from center ring)
3. Hold barbell in front rack position with elbows in front
of the barbell
4. Drop into a small squat while holding the front rack
position
5. Quickly extend the knees and hip pushing the bar in
an upward motion
6. Lock out elbows at the top and push head forward
slightly to get the bar overhead
6 WORKOUT OF THE DAY 7mins As Many Rounds/Reps As Possible (AMRAP)
(WOD) 7 Overhead Squat
7 Push Up
Coming soon in INTRO 3 1. Dips
2. Handstand
3. Push/Split Jerk
7 WORKOUT OF THE DAY 7mins As Many Rounds/Reps As Possible (AMRAP)
(WOD) 7 Push Press
[Task Based Workout] 7 Overhead Squat
7 Situps
8 COOLDOWN Full body stretch
- 30-45s long each stretch to maximize stretch of
muscles
- Regulate heart rate close to resting heart rate
- Reduce onset of muscle soreness for the next few
days
- GoWod
