CrossFit Football Cert – Complete

Completed the CrossFit Football cert. This program is very different from the traditional Level 1 CrossFit philosophy. This is very sport specific and focuses on making sure there everything done at the gym translate to the field. All performance based.

Raph (www.1441.us) and Ben (www.crossfitfootbal.com) were the leaders for both days and they both have a tremendous amount of knowledge on how to train athletes to achieve maximum performance.

W.O.D.: Day One

  • 9 Dead lifts (275lbs.)
  • 9 Strict pull ups
  • 1 Resistance runs
  • 6 Dead lifts (275lbs.)
  • 6 strict pull ups
  • 2 Resistance runs
  • 3 Dead lifts (275lbs.)
  • 3 strict pull ups
  • 3 Resistance runs
W.O.D.: Day 2
  • 2 min clean and jerks (135lbs.)
  • 2 min shuttle runs
  • 2 min manual resistance
  • Twice

This is the breakdown of the 2 days:

Day 1:

  • 0800-0830 Lecture: Why CrossFit Football?
  • 0830-0915 Warm up & Sprint Mechanics
  • 0915-1000 Lecture: Squat & Deadlift
  • 1000-1200 Squat & Deadlift
  • 1200-1300 WOD #1/ Cool Down & Post WOD Stretching
  • 1300-1400 Lunch
  • 1400-1500 Warm Up & Vertical Jump/Broad Jump
  • 1430-1500 Lecture: Bench Press
  • 1500-1600 Bench Press 225 lbs rep test
  • 1600-1630 Q & A

Day 2:

  • 0800-1000 Combine Drills/ 5-10-5/ 3 Cone/ Movement Drills
  • 1000-1015 Lecture: Power Clean & Split Jerk
  • 1015-1145 Power Clean & Split Jerk
  • 1145-1230 WOD #2/ Cool Down & Post WOD Stretching
  • 1230-1330 Lunch
  • 1330-1430 CF Football Nutrition
  • 1430-1630 Programming
  • 1630-1645 Closing