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/ Directional Movement & 5-10-5/3 Cone 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