CrossFit Course

Lesson 1 • Key Terminology and Workout Formats

Introduces standard CrossFit abbreviations, benchmark workouts, and scoring systems. Enables athletes to read and execute any prescribed workout.

Lesson 2 • Goal Setting and Athlete Assessment

Teaches baseline fitness testing and goal-setting frameworks aligned with CrossFit's model. Provides tools to track progress from day one.

Lesson 3 • CrossFit Methodology Overview

Defines CrossFit as constantly varied, high-intensity functional movement. Anchors all subsequent training decisions in this foundational framework.

Lesson 1 • Mobility and Flexibility Fundamentals

Distinguishes mobility from flexibility and addresses joint range of motion needed for CrossFit movements. Reduces injury risk and improves movement quality.

Lesson 2 • Risk Management in CrossFit Training

Identifies common injury mechanisms and environmental hazards in a CrossFit setting. Establishes a safety-first culture that underpins all training sessions.

Lesson 3 • Cool-Down and Recovery Protocols

Covers post-workout recovery strategies including breathing, stretching, and soft-tissue work. Accelerates adaptation and reduces next-session soreness.

Lesson 1 • Squat Mechanics and Progressions

Teaches the air squat, front squat, and overhead squat as a progressive series. Correct squat mechanics transfer directly to all lower-body loaded movements.

Lesson 2 • Medicine Ball and Kettlebell Basics

Introduces medicine ball cleans and kettlebell swings as accessible tools for teaching power and hip extension. Builds confidence before barbell loading.

Lesson 3 • Hip Hinge and Deadlift Patterns

Develops the hip hinge as the foundation for deadlifts, kettlebell swings, and Olympic lifts. Proper hinge mechanics protect the lumbar spine under load.

Lesson 1 • Olympic Lifting Principles and Positions

Establishes the key positions—first pull, power position, catch—common to both lifts. Understanding positions allows athletes to self-correct and receive coaching cues.

Lesson 2 • Clean and Jerk Progression

Develops the clean and jerk through hang power clean, front squat, and split jerk progressions. Connects hip hinge and pressing skills from earlier chapters.

Lesson 3 • Loading, Percentages, and Lift Programming

Teaches percentage-based loading and wave cycles for Olympic lift development. Provides a framework for integrating lifting into CrossFit programming without overtraining.

Lesson 1 • Rope Climb and Advanced Skills

Teaches rope climb technique using foot-lock and legless variations alongside toes-to-bar and bar muscle-up. Integrates core, grip, and pulling strength developed throughout the chapter.

Lesson 2 • Core Stability and Midline Control

Develops the hollow body, arch, and plank positions as the basis for all gymnastics movements. Midline stability transfers directly to every loaded and unloaded skill.

Lesson 3 • Pull-Up and Hanging Skill Progressions

Progresses athletes from dead hang to strict pull-up, kipping pull-up, and butterfly pull-up. Each stage requires mastery of the previous before advancing.

Lesson 4 • Dips, Push-Ups, and Ring Work

Covers ring dips, push-up variations, and ring support holds as upper-body pressing gymnastics. Ring instability demands greater stabilizer activation than bar-based movements.

Lesson 1 • Benchmark Workout Strategy and Pacing

Teaches athletes to analyze benchmark workouts and develop pacing plans before starting. Strategic pacing prevents early burnout and improves total performance.

Lesson 2 • Monostructural Cardio Modalities

Covers rowing, running, cycling, and jump rope as primary monostructural tools. Teaches pacing strategy and technique for each modality to maximize efficiency.

Lesson 3 • Energy System Physiology

Explains phosphagen, glycolytic, and oxidative pathways and their roles in CrossFit performance. Provides the physiological rationale for workout duration and intensity selection.

Lesson 1 • Scaling and Athlete Individualization

Teaches systematic scaling of load, volume, and movement complexity for athletes at all levels. Scaling preserves the intended stimulus while keeping workouts accessible and safe.

Lesson 2 • Competition and Peak Performance Planning

Covers tapering, peaking, and competition-week preparation for CrossFit athletes. Applies periodization concepts to maximize performance on a target date.

Lesson 3 • Principles of CrossFit Programming

Applies variance, intensity, and functional movement to program design decisions. Establishes the criteria for a balanced program that develops all ten physical skills.

Lesson 1 • Effective Coaching Communication

Covers verbal cueing, demonstration, and questioning techniques that drive athlete understanding. Clear communication reduces errors and accelerates skill acquisition.

Lesson 2 • Movement Observation and Feedback

Teaches coaches to observe movement from multiple angles, identify faults, and prioritize corrections. Systematic observation ensures the most impactful fault is addressed first.

Lesson 3 • Class Structure and Time Management

Designs a one-hour class format with warm-up, skill, strength, WOD, and cool-down segments. Efficient time management keeps athletes engaged and sessions on schedule.