Alpha Athletics – CrossFit 412 Staff Handbook

Our Philosophy:

To provide safe, effective strength training for any individual with a goal. To build and curate an accepting atmosphere of diverse

individuals who understand that hard work is the means to success. Within the walls of Alpha Athletics there will be respect, motivation,

standards and fun.

A brief history:

In the fall of 2009 I experienced CrossFit for the first time. It changed everything. I was always a dedicated gym member; a result of over a decade spent in weight rooms training for football but I had hit a rut with my training. I kept hearing about this new program called CrossFit and figured I’d give it a try, I had nothing to lose. What I realized after attending one session was that I had found something great. It was novel, it was hard, it was done with others, and I loved it. It didn’t take long for me to realize I was not nearly as fit as I thought but that was OK because I had people there to help me. I had coaches instructing me, I had members suffering with me and it was the first time in a long time I felt a part of a team again. For years I ate it up, training as much as I could, learning new skills, correcting bad habits and immersing myself in the community. I knew this was how you were supposed to train and I was on board.

It wasn’t until a few years down the road that I began to realize I had something to offer others. I had a lot of experience (being an early adopter makes that easy) and was more than happy to share it with others. It ignited the passion for coaching in me. I always liked helping others, I just never knew what that would be, now I did. At about the same time an opportunity arose to partner with another coach and friend to open our own gym, again I was on board. We opened our doors in January 2012 and my life changed. I still held a full time job but every other moment was spent at that gym; training, coaching, cleaning, everything. We flew by the seat of our pants, made lots of mistakes, had a ton of good times but it gave me insight into what it took to run a gym. A year and a half later an opportunity to open my own space came up and I jumped at it. In September 2013 Alpha Athletics – CrossFit 412 was born.

Since the opening of Alpha Athletics my life has become this gym. I coached every class for the first year. I cleaned the gym, coached clients, answered every question known to man (more than once) and did it all knowing that I was lucky enough to be living my dream. Since that first day my goal has been and remains to be maximizing the member experience. I want them to want to come to Alpha because we are the best, most inclusive, fun gym available. I want them to challenge what they thought was possible and understand how fun and liberating fitness can be. I want them to be proud of what they accomplish and proud to be doing it with us. I want them to know that I have their best interest at heart but that it comes with expectations the first being hard work. If we provide an atmosphere that gives each member these qualities, we can do nothing but succeed.

Roles and Tasks Owner (CEO) – Shapes Vision, Lives Vision, Develops & Executes Strategy, Leads Management, Moves gym forward (direction)

Head Coach – Creates and Develops Program, Educates (coaches and clients), Motivates (coaches and clients), Manages class schedule, Implements Vision (coaches), Leads coaches meetings, Continuing Education (self & coaches), Trains, Vets outside SME, Hires/Fires coaches

CF Coach – LEAD class, Instruct movement, Actively coach, Convey expectations, Manage class flow, confirm attendance, introduce to new/visiting members, start class on time, scale/replace movements, ensure safety of clients, Promote vision, hold clients accountable (rules)

Cleaning – Bathrooms – Clean floor, refill paper products, clean toilet, clean sink, clean shower, empty garbage cans. Gym – vacuum mats, mop mats, organize equipment, clear cobwebs

Marketing Manager – Creates advertisements, updates website, distributes weekly newsletter, seeks out partnerships, organizes promotions (in-house & off-site), Manages SM message,

Admin – Manages email inbox, Verifies CRM daily, creates list/shops for misc. items, verifies deliveries, manages inventory (retail items), organizes gym events

Bookkeeper – Balances checking account monthly, pays all invoices, manages petty cash, pays coaches

Specialty Coach- Motivate, instruct movement, convey expectations, ensure safety of clients, promote vision, improve member within specialty, individualize program,

Personal Trainer – Motivate, Instruct movement, convey expectations, ensure safety of clients, promote vision, hold clients accountable (goals), connect (relationship), individualize program

Social Media - Uses multiple platforms, posts daily, reinforces vision, highlights member achievements, engages with respondents,

Maintaining the GymOpening the Facility – First one in

1) Unlock main entrance door and open garage doors (weather permitting)2) Turn on lights and clock3) Turn on radio to appropriate station4) Write workout on the whiteboard (do not erase times from previous day)5) Clean and note any messes from night before.

Closing the Facility – Last one out

1) Make sure all equipment is put away2) Pick up (and/or dispose of) any items out of place3) Place member items on top of the cubbies4) Tidy bathrooms, replace empty toilet paper, empty garbage cans5) Turn off all lights, radio and clock6) Lock all doors: entrance and garage

Cleaning the Facility – Gym Floor

1) Tidy the facility 2) Vacuum mats3) Sweep and/or vacuum corners (ie cobwebs)4) Mop mats

Cleaning the Facility – Bathrooms

1) Sweep/vacuum floor2) Clean toilet – Lysol wipes on outside, bowl cleaner on inside3) Clean sink – Spray foam sink and fixtures4) Clean Shower – Spray foam tile and fixtures 5) Refill paper products and soap6) Clean floors – Swifter

Staff Bill of Rights1) You will be paid as reflected in your contract.2) You will be provided a safe and supportive place to work.3) Management will always support you in front of a client.4) We will never embarrass you (or your decisions) in public.5) We will make corrections in private.6) We will provide clear guidance on policies, prices and production. 7) We will not show favoritism - everyone will live by the same rules as you.8) We will be consistent with our clients to remove awkward situations for you.9) We will make decisions on first aid and injuries in advance.10) Clients will be informed of schedule, rate and policy changes in advance.11) We will not share your personal phone or email address with anyone.12) We will not use unflattering pictures of you in our media.13) You will be evaluated in an objective way every third month.

Client Bill of Rights You are at the center of what we do. Your experience at Alpha Athletics is very important. To keep things simple for you, we ask that you agree to these simple terms and conditions of service:

At Alpha Athletics, we promise to:

1. Always be on time for our appointment with you. 2. Be prepared with a training plan for the session. 3. Alter workouts as required. 4. Make you the center of our attention during your session. 5. Write exercise and nutrition plans to fit your long-term progression. 6. Behave in a professional manner.7. Explain WHY any given exercise is relevant to you. 8. Correctly invoice and give receipts, or make corrections immediately. 9. Return your phone call or email at the first available opportunity. 10. Provide you with a safe, clean space to train. 11. Treat every client the same with regard to pricing, scheduling, and answering questions. 12. Stay on top of relevant research that will help you achieve your goals. 13. Provide 'homework' on the same day as your session. 14. Be as flexible as possible in accommodating your schedule. 15. Maintain the strictest confidentiality.

In return, we ask that client:

1) Arrive on time for your appointments (it's YOUR time we're talking about, after all.) 2) Cancel or change appointment times, if you must, before 8am on the day of the

appointment. 3) Pay for packages in advance, if you'd like to save money.4) Tell your Trainer immediately if you're feeling dizzy, lightheaded, or nauseous. We can

help. 5) Put your things away – neatly and in clean condition – immediately after use. 6) Be nice to everyone else in the gym (you can still be mean to us. That's fine.) 7) Make your Trainer aware of aches, pains or other issues at the start of your session.

Coaches ExpectationsListed below are expectations for all Alpha Athletics coaches. We take coaching seriously and will be firm on each of the listed items. If these expectations are not adhered to discipline, up to dismissal, will be enforced.

Pre-class Requirements:

NO food during class NO cell phone use during class. Only exception are emergencies. Know each member by name/nickname. If you do not know a member introduce yourself. Be available at minimum 10min prior to class to answer questions, help with mobility/warm up,

etc. Ensure drop ins/new members have signed a waiver

Class Requirements:

Begin class on time. Start of class is the beginning of the hour. Burpee rule will be enforced for anybody not in the door within the first 5min and ready to go for the group warm up.

Demo each movement with perfect technique. Any limitations or inability to perform movements should be addressed. *Do not hesitate to pull a member with good technique up front to demo*

Answer all questions from members concerning workout. Question/answer session is done at whiteboard at beginning of class. DO NOT leave whiteboard until everybody is clear on expectations

Manage space properly. Set up class appropriately based on number of members, necessary equipment, movements, etc.

When/IF necessary set up teams/lifting partners or groups Finish class in the time allotted (1hr). Pace and time management are coaches responsibility Engage each member of class, MULTIPLE times. Actively coach – cue – answer questions – LEAD Manage flow of class, atmosphere, and work. Give multiple time updates, clear cut deadlines

and ensure class is progressing properly

Post-class Requirements:

Purchases & money exchanges: SEE SOP Make sure attendance is correct and confirmed Make sure space is clean if last class of the night. Ensure all equipment is put away properly,

garbage cans are emptied, space overall is neat and tidy.

The number one priority that will be expressed in class by our coaches is that we’re here to TEACH and LEAD our members through their fitness journey. They have chosen Alpha Athletics as their vehicle to improvement and we will do our very best to deliver. You must take this position seriously and be willing to work with every member; diligently and patiently to help them along the way. All of these points are expected to be adhered to, if this conflicts with your beliefs or are not willing to follow Alpha Athletics is not the place for you.

Best Practices: How to run a group classBelow are some of the best practices developed over the last few years of coaching and leading group sessions. While this list is not complete the points contained within are to be followed so that Alpha coaches are giving a consistent message. Read the list below, take the points and add your unique style but do not stray from the underlying message or objective.

You must lead - Members choose Alpha Athletic because they are looking for guidance and support in their fitness journey. We will give that guidance through actions, directions, knowledge and experience.

Actions – Demo properly. Follow all rules of gym. Help with equipment. Directions – Set class up as you see fit. Assign groups/partners. Manage flow. Knowledge – Explain the “whys”. Coach technique. Coach mindset. Experience – Foresee consequences. Help scale. Make decisions for unwilling

members. You must engage – People will follow those they trust. Build trust with members by

being more than somebody who knows how to squat. Invest in your members and they will follow you.

Coach everybody – you must “touch” every person in class multiple times. Treat them like they’re your only priority.

Talk about they’re outside life – our members are more than just people we see for an hour a day. Learn about their life, family, jobs, hobbies. Ask questions.

Just care – if you’re reading this I already believe you do, make sure the members do as well.

Demand Respect – Be consistent, be fair, uphold standards, follow rules, don’t be bullied. Make sure members know who is in charge without being a dick.

Be consistent – don’t play favorites. Operate in a manner that allows members to know what to expect.

Be fair – fair is not the same for everybody. Use judgement when dealing with gray area.

Uphold standards – Alpha has created a standard of what is expected it is your job to make sure that happens. Nobody respects a pushover.

Follow rules – you are not above the rules. Every member, coach, employee etc. will abide by house rules or be asked to leave.

Don’t be bullied – human nature is to push boundaries, stand firm. Your decisions will be backed by management as long as they are fair. Remember nobody respects a pushover.

Adhering to these principles will allow for a safe, fun, structured environment to train. That is what our members want. All Alpha coaches will embody these characteristics and that is why we are different.

Fundamentals Program: Day 1 – Gym IntroObjectives: Gym Rules – Warm Up – Bodyweight Movements

A1) Cover gym rules with member. Expectations, class structure, policies, and overall view of Alpha Athletics

A2) Explain purpose of warm ups and 3 things you are trying to achieve with said warm up

Increase heart rate/ blood flowing/ awaken CNS Opportunity to mobilize (old & new) Thinking in a dynamic (vs. static) frame of mind

A3) Bodyweight Movements:

Primary Movements: Air Squat, Pullup, Pushup Secondary Movements: Lunges, Situps, Burpee

Primary Movements:

B1) Warm-Up: 2min AD (easy pace)

B2) Mobility: Leg Swings, Spidermans, PVC Pass thrus, DROM Shoulder (Hug the world, Touch the stars)

B3) Air Squat: Basis of all of our squatting movements

Neutral Spine – Rib cage stacked on top of pelvis Stance – Hip to shoulder width, toes as forward as mobility allows Hip Initiation - Pull hips back and down to start movement, load posterior chain Maintain upright torso – Chest up, neutral spine throughout entire movement Knees tracking over toes – Maintain knees in line with toes, external rotation of the hip,

knees out Weight balanced mid-foot to heal – Stay off of toes during movement. Maintain balance

and 3 points of contact with the floor (big toe, little toe, heel) Depth – Hip crease below top of knee. *Depth determined as low as you can go while

maintaining neutral spine

B4) Pullup

Hand position – Just outside of shoulders, overhand grip Elbows out – Do not rotate forward, poor position for shoulders Head Neutral – Eyes forward, chin down. Pull as high as you can.

Scaling Options:1. Banded Pullups – Thicker the band, the more assistance given. 2. Jumping Pullups – Measure to middle of forearm, or arms bent to 90 degrees.

Drop to full extension then jump and pull as high as possible.3. Ring Rows – Set rings to app. arm pit height. Fall back til arms are fully

extended, mid line tight (neutral spine),pull rings to arm pit. *Difficulty increased the closer you become to parallel.

B5) Pushup

Tight, neutral mid line – Contract glutes, pull belly button to spine. Straight line from shoulders, through hips, to ankles.

Hand position – Just outside torso, underneath arm pits, hands facing forward. Forearms vertical in bottom position

Elbow position – elbows back, shoulder blades pulled together Chest to floor – chest touches floor NOT supported by floor. Scaline Options:

1. Knee Pushups – All points the same except on knees instead of toes.2. Negative Pushups – Lower self as slowly as possible, then return to top position

any way. *Should not be done in large quantities3. Incline Pushups – All points the same but set self at an incline (on a bar, wall,

etc.)

Secondary Movements:

C1) Lunge

Step out, DOWN and up – Do not lunge forward. Knee stacked on top of ankle, vertical shin, both legs app. 90 degrees.

Drive up mid-foot to heal – Stay off of your toes. Feel the movement in your hamstrings/bum not your quads.

Upright torso – Spine neutral, do not push off of opposite knee. Feet in line with hips – No “tight roping”

C2) Situp – performed with an Ab Mat

Begin with shoulder blades on the floor, finish with shoulder blades in front of lumbar spine (lower back)

Leg positioning optional – Straight, Butterfly, Bent Momentum of the arms is permissible

C3) Burpee

From standing position place hands on the floor (same position as pushup), kick legs back and bring chest and quads to the floor

Return to standing position by pulling hips up, having feet replace hands, stand tall (neutral hip), jump and clap overhead – toes should be forward on return

Maintain mid line stability throughout the entire movement – No “slop up, slop down” Performing strict pushup as part of movement is unnecessary, also inefficient

WOD:

8min AMRAP (As Many Reps/Rounds As Possible)5 Pullups10 Pushups15 Air Squats*Set scales appropriately

Move as quickly as technique allows. Not concerned with score, concerned with movement quality and technique.

Fundamentals Program: Day 2 – Squat SeriesObjectives: Review Day 1 – Squat Series

Purpose of today is to cover all 3 variations of the barbell squat, uncover any limiting factors and drill quality reps. Coach is also responsible for reviewing movements from Day 1, answer any questions and to begin to build rapport with member.

Primary Movements: Back Squat (BS), Front Squat (FS), Overhead Squat (OHS)

Secondary Movements: Box Jumps, T2B (Toes to Bar)

Primary Movements:

A1) Warm-Up: 3min AD (easy pace)

A2) Mobility: Leg Kicks, Side Lunges, Couch Stretch, Inch Worms, Wrist mobility

**Prior to instruction make sure client understands how/where to set J hooks, how to properly un-rack/re-rack weight and how to properly dump weight**

A3) Back Squat (BS)

Bar Placement – Bar set at the base of the traps. “High bar BS” Scapula (Shoulder Blades) down and back – Stabilizes upper back. [Coaching Cue -

elbows behind bar) Movement mimics air squat (stance, neutral spine, hip initiation, knees in line with toes,

chest up, etc.) Neutral Spine above all else – posture and position

A4) Front Squat (FS)

Front Rack Position – Hands just outside torso, elbows high, triceps parallel to floor, bar resting on torso/shoulders. [Coaching Cue – fingers can come off bar to achieve better rack position]

Must maintain high elbows AND upright torso throughout full range of motion – loss of either will result in failed rep.

Initiate FS by pulling hips back and DOWN – Must squat in a more vertical fashion “Squatting in an elevator shaft”

Maintain bar over center of gravity (COG)

**OHS is difficult for many people when they walk through the door. Prior to instructing entire movement make sure client has mobility to complete a rep in good position. If not, prescribe some mobility techniques to open thoracic spine (upper back) and re-evaluate later**

A5) Overhead Squat (OHS)

Hand position – Wide enough to pass thru (should mimic snatch grip) thumb wrapped around bar. [Coaching Cue – if client has trouble with a simple pass thru it is usually an indicator of poor thoracic spine mobility]

Shoulders externally rotated – Arm pits forward, elbow pits facing ceiling. “Break the bar in half”

Bar directly overhead – Make sure not to over-compensate behind. Typical result of over-compensation is broken spine i.e. NOT neutral (extended lumbar)

Bar MUST remain over mid foot or COG (slightly behind head) throughout entire movement – Too far forward will result in failed rep; too far behind results in compromised shoulder position (pronation vs. external rotation)

Movement is still initiated with hips. Upright torso is of utmost importance.

**If mobility restricts bar placement, OHS will not be completed with weight**

Secondary Movements:

B1) Box Jumps

Jump stance – feet underneath hips, toes forward, knees tracking over toes Proper loading – hips back, arms back, shins vertical Drive vertically using violent hip extension, arm momentum – create as much force as

possible, not just enough to land on box Landing stance – EXACT same as jump stance

**Landing we DO NOT want: toe splayed (toes out), valgus knees (knees in), feet together**

ALL members will step down unless otherwise noted

B2) Toes to Bar (T2B)

WOD:

4rds10 FS (Light weight)5 Burpees10min Cap

*Technique, movement, position, etc. take precedent.

“I’m impressed by movement and technique, not your score”

Fundamentals Program: Day 3 – Press SeriesObjectives: Review squat series – Press Series

Purpose of today is to cover the 3 movements of the press series. Explain how each movement builds off of the previous and to instruct and drill quality reps. Coach should begin class and answer any final questions concerning squats and only then move on to presses.

Primary Movements: Strict Press (SP), Push Press (PP), Push Jerk

Secondary Movements: Thrusters, Handstand Pushups (HSPU)

Primary Movements:

A1) Warm-Up: Jump Rope 2-4min. Explain how to properly size a rope (handles hitting front of shoulder) and instruct proper technique (elbows tucked, hands in front, spinning from wrist, etc.)

A2) Mobility: Pass Thrus, Around the Worlds, Banded Shoulder Distractions. Introduce mobility tools (foam rollers, lacrosse balls, etc.)

A3) Strict Press (SP)

Hand Position – Just outside shoulders, elbows set in front of bar [Coaching Cue – not quite as high as FS but enough to put bar on vertical path]

Rack Position – Bar resting on front of shoulders or torso. DO NOT hold bar in hands. Achieve neutral spine and contract – Ribs stacked over pelvis and recruit as much

muscle contraction as possible. Big breath and “lock in”. Press bar vertically in straight line – “Turtle” head back, press, bring head back to

neutral position. “Through the window” Lock out overhead (OH) – Elbows, shoulders, hip and knees all in a line, locked out. Break elbows forward and return weight to rack position – Make sure elbows return in

front of bar.

*Strict Press involves NO leg movement, legs remain locked out entire time. *

**Push Press is next step in progression of OH pressing. PP is simply adding leg drive/hip extension to a SP. Pressing technique learned for SP is exact same in PP.**

A4) Push Press (PP) – Dip, Drive, Press

Dip – Initiate knees forward AND out, hips DOWN, torso upright. Keep weight centered over COG. [Coaching Cue – be aware the dip does not take client onto toes/forward.]

Keep dip quick – No more than a few inches down; short and fast. This is NOT a quarter squat.

Drive – Aggressively drive vertical and extend your hips. Drive heels into the floor, squeeze your butt and “pop” your hips open.

*This hip extension is the power generator that produces force on the barbell in a vertical manner. Force is generated by driving our feet into the floor and violently extending our hips. Once hips are open and barbell is moving up finish movement with pressing technique learned during SP.*

**DO NOT press the barbell until hips have opened and created vertical momentum.**

***Push Jerk is the next step in OH pressing. Instead of pressing to a locked out position client will drop/catch barbell in a locked out position. This is achieved by increasing the

distance between client’s hips and the barbell. The dip and drive technique learned for the PP are the exact same for Push Jerk.***

A5) Push Jerk – Dip, Drive, Catch

Mimic the dip, drive technique of the PP. As barbell is moving up, close your hips and create lockout with arms – closure of

the hips mimics opening of hips. DO NOT press barbell to a locked out position, “catch” the barbell in a locked out position. Listen for the “clink” of the weights.

Stand tall – Elbows, shoulders, hips, knees in line locked out.

*Push Jerk is a complex movement that asks the client to do opposing motions – move the barbell upwards as they simultaneously drop underneath to create lockout. The movement is complicated and typically frustrating. Be patient with client and try not to give too many cues, it will simply confuse them. Allow them to work it out and be available to answer any questions. Remember in the press series the movements build on one another and not providing a good foundation with the SP and PP will only cause problems later on down the road*

Secondary Movements:

B1) Thrusters

Combination of FS and PP Set elbows in pressing position – Elbows in front, not necessarily as high as FS. Perform FS then immediately press bar to locked out position OH – DO NOT initiate

movement of the bar with arms until hips have fully extended.

*A thruster is combination movement FS PP. The faster and more powerfully we drive out of the bottom of the squat the easier the thruster is. [Coaching Cue – emphasize extension of the hips/“popping” open before pressing of the bar]

B2) Handstand Pushups (HSPU)

The key to instructing HSPU is first understanding where a client is in relation to doing the movement. HSPU is an advanced gymnastic movement and most people will not be performing them as Rxd. Below is our basic template for scaling. Determine where your client falls and then instruct them on how to progress from there.

1) Strict or Kipping HSPU

2) Feet on box with 1 leg vertical

3) Both feet on box

4) Pike Pushups

5) Standard Pushup or appropriate scale

*There are deviations from this basic list but this should be a good starting point.

**Once you establish a quality handstand, here are the cues for the pushup itself.

Tight, neutral body position – midline engaged, toes pulled towards ceiling, active shoulders “pressing” into the floor

Head neutral – tuck chin, eyes forward. AVOID looking at the floor Elbows forward on decent Maintain neutral spine throughout entire movement – very easy to disengage, MUST

remain tight/engaged

WOD

5min AMRAP10 Push Press (Light)10 Situps

Fundamentals Program: Day 4 – Deadlift & KBSObjective: Review Press Series – Deadlift – KBS

Primary Movements: Deadlift, KBS

Secondary Movements: Wall Balls, Ball Slams

Primary Movements:

A1) Warm-up: 500m Row. Instruct client on proper rowing technique (drive, pry, pull) and explain rower in general (monitor, damper, etc.). Use rower as client’s warm-up, 500m at an easy pace.

A2) Crossover Stretch, Good Mornings, Deadbugs

A3) Kettlebell Swing (KBS)

*KBS is one of the best movements to teach and drill the hip hinge. The nature of the movement and the instrument itself make it very simple yet versatile. The point we are driving home is that the KBS is a hip hinging movement and not a squatting movement. The power

created by the client’s hip is what moves the KB not the arms or legs. We teach the KBS in conjunction with the DL because the movement pattern is the same.

Set up – bell handle parallel app. 12’ in front of client. Hinge hips back, back flat, take bell back between legs and initiate swing

Movement of the bell is produced by “popping” hips open – extension (popping)of hips is created by driving heels into the floor, squeezing bum and standing up

Bell travels to shoulder/eye level – bell is controlled by arms but is moved by the hips. Arms stay relaxed, bottom of bell facing away from client

Neutral spine until forearms contact torso – Stand tall and control of the bell until forearms contact torso then immediately hinge hips and reload for another rep

Maintain neutral spine throughout entire movement [Coaching cue – do not be concerned with chest in relation to the ground, be aware of whether or not it remains neutral.]

A4) Deadlift – DL

Set-up – Barbell bisecting foot, vertical shins, armpits on top of the bar, NEUTRAL spine Brace spine via midline contraction (or internal abdominal pressure) – DL requires a

great amount of midline stability to keep the spine neutral under heavy load. This is BY FAR the most important aspect of the movement

Squeeze shoulder blades (or armpits) – thoracic spine (upper back) stability Weight mid-foot to heal – pull against the bar and set weight in heels to recruit

posterior chain (hamstrings & glutes) Initiate pull by pushing knees back – Allows bar to stay tight to the body and over our

COG Relationship between hips and shoulders remains constant – Degree of this relationship

is based on personal dimensions Once above knee, squeeze bum and open hips – completed rep is locked out knees, fully

opened hips, shoulders behind bar Initiate return by reversing action – hinge hips back, back flat, bar tight, bend knees

once bar is below

*The DL is a very important and demanding movement. It must be done correctly to prevent injury and because it tends to be the heaviest load a client will move, it inherently has the highest risk of injury. Form and technique will be of the utmost priority. Client will not progress to heavy loads until they show quality technique CONSISTENTLY.

**We do not drop bars from the top of the movement. Bars are taken back to the floor in a controlled manner.

Secondary Movements:

B1) Wall Balls

Rep begins standing tall with med ball in front of face Squat down with ball remaining high and in front – depth will be determined by how

low individual can go while maintaining neutral spine Drive up through mid-foot to heal, aggressively “pop” open hips and throw ball to mark

[Coaching cue – the faster and more aggressively client comes out of the bottom and opens hips the easier the throw becomes]

Receive the ball and immediately transition to next rep

*The more accurate each rep is makes the movement substantially easier. If client needs to “break” up the reps (not immediately transition) that is OK. Learn the movement and then add weight/speed.

WOD:

NFT7-6-5-4-3-2-1Deadlift (Light)1-2-3-4-5-6-7Pullups

**Make sure to stress to client that time does NOT matter. Be strict with their technique on both DL and pullups. Break the habit of reaching chin on pullups and make sure spine in neutral on all DLs.

Fundamentals Program: Day 5 – Olympic LiftsObjectives: Introduce the Olympic lifts: Snatch and Clean.

Purpose of today is to introduce the Olympic lifts as well as have client understand why we do them. The snatch and clean are challenging, complex lifts. For clients with little to no background they can be difficult and frustrating. You must move slowly, be clear in your expectations of form/technique and demand it. We must build a solid foundation before progressing or we will be tearing it down and rebuilding in a few months. We introduce both movements from the “hang” position and progress from there. Lastly, we’re not trying to build Olympic caliber weightlifters we’re trying to introduce dynamic, compound movement and do it in a safe, effective way. Basically the basics.

Primary Movements: Clean, Snatch

Secondary Movements: Dip progression

Primary Movements:

A1) Warm-up: Coaches choice. Pick something the client can improve (rowing, jumping rope, etc.). Short, easy pace.

A2) Mobility: Roller/lax ball on thoracic spine, overhead banded distraction, wrist mobility, good mornings

A3) Clean

*Make sure the client understands the 3 pulls of the movement and WHY we begin with the second pull (“hang” position)

Grip and hand position – grip width mimics pressing position, should be able to take bar immediately overhead i.e. clean & jerk. DEMAND the hook grip, getting client started now will reduce pushback later.

From a neutral position ( hips stacked, shoulders down & back) hinge hips back and slide bar down thighs to top of knees – arms are straight, bars remains tight to body, back is flat, weight is mid-foot to heal

Impart vertical force on the bar through aggressive hip extension – drive heels into the floor, contract posterior, bring torso to a vertical position “stand up” [Coaching Cue: aggressive hip extension is the ultimate goal but during the learning process client needs to move slowly and understand positions and sequence]

Initiate arm pull by shrugging shoulders and breaking elbows high and BACK, this will keep the bar tight to the body

As the bar moves up transition elbows under bar FAST and HIGH to create a solid front rack position similar to a front squat [Coaching Cue: make sure bar is supported by the shoulders and torso not in the hands]

*When teaching the clean in fundamentals we begin in this very basic form. If client has experience with the movement you can progress further this, this is just our starting point. If client does have experience with the movement determine if said movement is correct before moving on. DO NOT take their word that they’re good at cleans, tell them “Show me”. If you feel good about their movement/technique continue through the progression. Progression is as follows: Hang Muscle Clean, Hang Power Clean, Hang Squat Clean, Power Clean, Squat Clean.

A4) Snatch

*Explain to client the difference between Cleans and Snatches (simply where the bar is received) and how they are very similar.

Hand Position: Grip MUST be wide enough to pass through. Bar should be at hip height i.e. our pubic bone. Hand position should mimic the hand position of the OHS. [2 ways to find correct position – bend over and put bar in “hip pocket”, slide hands out to locked out position OR lift one leg to a parallel thigh, rest bar on leg, slide hands out to a locked out position.]

Load in the same fashion as the clean (hinge hips back and slide bar down thighs to top of knees – arms are straight, bars remains tight to body, back is flat, weight is mid-foot to heal) [Coaching Cue: chest should be on top of bar in the snatch. Shoulders are on top of bar in clean]

The vertical force imparted on the bar in the snatch is the same as the clean. See above for details.

As bar travels up turn bar over and “punch” to the ceiling in a locked out position. Receiving the bar in a locked out position is absolutely necessary.

Overhead position of the snatch or “catch” should mimic the OHS (locked out arms, shoulders externally rotated, bar directly over COG)

*At the risk of being redundant the snatch and the clean are taught in a very similar fashion in the fundamentals program, very basic. If client has experience

with movement, as long as they can display good movement/technique, you can move through the progression. Progression is the same as clean. [Coaching Cue: from my experience very few people have experience or even exposure to snatches so the likelihood that a client is good at them is very small]

*There is no WOD for this class. Spend the entire hour working technique.

Fundamental Program: Day 6 – Assessment DayObjective: To test client on the movement taught during previous sessions.

Primary Movements: Air Squat, Back Squat, Front Squat, OHS, Strict Press, Push Press, Push Jerk, Deadlift, Clean and Snatch.

The purpose of Day 6 is make sure client has retained some (nobody will remember every coaching cue) of the information, techniques, cues, etc. that were expressed during the program. DO NOT expect them to be perfect. The goal of the assessment is to 1) make sure they were listening and retained the information 2) are willing and able to be coached and 3) they will be safe in a group setting. If client has shown you these things and you’re comfortable that they will fit into class then proceed to baseline workout.

*If you are NOT comfortable that the client is ready for group sessions suggest a few private sessions prior to joining group class. In most cases you should know prior to day 6 that a client will not be ready for group classes and this should be shared with the Head Coach. If client is adamant about joining group classes refer them to the Head Coach. If client is agreeable to private sessions the coach will receive the proper share of instructing sessions. (Note: sometimes it’s easy to persuade client to some private sessions, even temporarily, which is a great way to begin to build a clientele)

Assessment is done in following fashion: Use empty bar, or very light weight, and have client perform 7-10 reps of each movement listed above. Coach may give some reminders but this is not a coaching session this is to prove member understands the basics of the movements used.

WOD:“Baseline”500m Row40 Air Squats30 Situps20 Pushups10 Pullups

**Make sure to drive home that tracking numbers and WODs is imperative to seeing progress. This begins with tracking 500m row time and any scales used to complete the Baseline. There is a 10min cap for the WOD and should be scaled accordingly.

Staff Evaluation Procedures

Staff evaluations will take place after the first month, the third month, and quarterly during the first year. After the first year, the contract should be reviewed with the contractor a minimum of every 6 months, even if there aren’t any issues that are unsatisfactory. Evaluations will be made point-by-point, according to contract.

Contract ReviewContract Terms with Evaluation of Contractor Performance

1. Provide individual instruction to client in group class in order to meet movement standards

2. Acts in a welcoming way to all members who attend Alpha Athletics Inc. (This includes engaging in conversations in/out of group class)

3. Adhere’s to the use of FrontDesk HQ for class check in

4. Follow’s SOP for all monetary transactions

5. Assist in maintaining, cleaning, and re-supplying consumables for the facility.

6. Attend and assist in execution in events held at or by Alpha Athletics

Alpha Athletics Standards of Care and Behavior with Evaluation of Contractor Performance

1. Alpha Athletics expects you to arrive on location for training sessions and be ready for it at least 15 minutes before the scheduled time of any session. In the case of consecutive sessions we expect you to commence the session absolutely on time for the second session.

2. Unless in case of emergencies, no cell phone conversation, phone conversation, visit by friends or chitchats with third parties are allowed during a training session or around a client.

3. All training protocols should be laid out at least 15 minutes prior to a session.

4. If a client arrives to a session prior to the scheduled appointment is ready and you are free, your responsibility is to begin the session before the scheduled time for the agreed period.

5. Alpha Athletics expects you not to make public or private statements, remarks, gestures or engage in any form of behavior that may offend or antagonize anyone associated within the community.

6. If you must cancel a session because of illness or force majeure, you must first contact Tony as quickly as possible to give sufficient time to find a substitute trainer or cancel the training session.

7. You will endeavor to keep the facilities and equipment clean after usage.

Comments by Supervisor:

Comments by contractor:

I’ve read the Team Manual, and agree to do my absolute best at living up to the high standard that Alpha Athletics Inc. requires. I know to bring questions to my direct supervisor, and help others make the right decisions as required.

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Position

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