Certification Outline

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