ATC (Coach’s Prep Course)

WEEK FOUR GOALS

  1. Observe two sessions of your choice. With the ‘CFI-6/012 Coaching Evaluation Form’ from the Procedures Book observe and note the required behaviors for future discussion. Be prepared to take any element if the session.

  2. Watch the video ‘Programming Bias vs. Targeting’.

  3. Complete the online ‘Programming Course’ provided by CrossFit.

  4. Complete the online ‘Lesson Planning Course’ provided by CrossFit.

  5. Complete the online ‘Running Course’ provided by CrossFit.

  6. Write an entire session flow plan (from :00 to :45) for the three days outlined below.

  7. Watch the video ‘The World’s Most Vexing Problem’.

  8. Watch the video ‘Off the Couch, off the Carbs’.

  9. Read the ‘CFI-8/024 Rowing Workshop Script’.

  10. Complete the Rowing / Bike / ERG Workshop.

SESSION PLANNING

Every session has a flow, a sequence by which the content is presented. This may vary greatly in the content of each element and its timeframe, but the structure will remain consistent:

  • Introduction and overview

  • Warm-up

  • Movement instruction

  • Strength

  • Workout

  • Cooldown and interaction

  • Within each of these elements there are objectives and targets in respect of coaching and client interaction.

Use the ‘ATC Programming Template’ to complete a full programme for each day’s plan. Ensure you have timing and content clearly defined. Include warm-ups, strength, skills or accessory work and cool down if and where needed.

Day 1:
Complete as many rounds as possible in 7:00 of:
10 Power Cleans, 52.5/45
20 Push Ups

Day 2:
5 rounds for max meters:
5:00 Row
5:00 Rest

Day 3:
For max load:
Overhead Squat
3-3-3-3-3

RUNNING / ROWER / BIKE / ERG WORKSHOP

Rowers, bikes and ERGs are a staple for metabolic conditioning. Although inherently safe in their use there can be a vast range of discrepancy in their effectiveness due to incorrect / poor technique.

For the Concept 2 Rower read ‘CFI-8/024 Rowing Workshop Script’ in the SOP of CrossFit Ickenham. This gives the full detail of definition, demonstration, and coaching to achieve improvement in efficiency through technique.