Who is this for?

Sport athletes of all kind: football, baseball, basketball, volleyball, rugby, etc. or even for those who jobs are inline with our goals such as police officers, fire fighters.

What if I am not competing in a sport and want to use the program?

We have many people that use and enjoy the S&C programming even though they are not competing in a sport. In fact, most of the people we have doing the program aren’t involved in a sport; they just want to be and enjoy getting stronger as well as being more explosive.

How do we know CrossFit Football’s programming works?

Because it has been designed by NFL players and some of the top coaches in the world. Not only has it been created by top athletes, but it has been used to compete at the highest levels of professional sports. The utility of this program is not theoretical; it has not been designed by someone that thinks it might work but by athletes and coaches that have dominated at the highest levels of competitive athletics.

The Power Athlete program is designed to work for all players regardless of age or experience. The loads, distances, times, intensity, and programming can be scaled, and the program has been designed to meet the needs of athletes at all levels of training advancement.

Every athlete needs to be strong in mind, heart and body. He/she needs to be fast and explosive. He/she needs to be able to perform when tired and exhausted.

How does Power Athlete differ from CrossFit.com?


John Welbourn

“For football, we know the demands; football is a game of inches and seconds. We know that timeframe and scale, and we know when, where, and how game day is played. Knowing this, we can precisely prepare for the demands of the sport. What we cannot control is the player’s talent: his instincts, and his ability to react to stress, pressure, and the opponent. We know what weapons we need in our arsenal and we will know when and how to use them. Optimum training results in optimum performance, and the optimally prepared athlete is in the position to make the best use of his talent, and thus to fulfill his potential as a player.”


Coach Greg Glassman

“Trainers and civilians needs are more akin to the firefighter, cop and soldier than they are to the elite athlete. The reason being, you don’t know what gameday will look like, you don’t know when it will occur and you don’t know what the stressor will be. You just don’t know.”

How do I follow CrossFit Football’s programming?

You will first see a prescription for a strength training program (listed as amateur,collegiate, or professional) . Perform the strength training first. When you are finished take a 5-15 minute break and perform the WOD listed next.

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Are there two parts to each workout?

Yes. You have to look both places to put the workout together. If either part says rest it means that you don’t do that aspect of the workout. If both a workout and WOD are listed do both on the same day. We are training for strength, speed and power. We must train all areas.

Why are there two parts to the workout?

Because we are trying to get as strong as possible. We are trying to get as fast as possible and we are trying to create work capacity at its highest level. This is done by combining strength training with the fundamentals of CrossFit.

When it says “Press” what does that mean?

A Press happens when a lifter is standing up right and he presses the weight overhead to lockout using his shoulders and arms. The legs must be locked and no hip movement is allowed. If a bench press is asked for it would say “bench”, if a leg press was asked for…wait, it would never be asked for.

When the workout calls for “anyway overhead”, what does that mean?

It means you can put the weight anyway possible over your head. You can take it from the ground to overhead with a snatch, power snatch, clean and jerk, power clean and press, push press or split jerk. You can take it from a rack and go shoulder to overhead or take it from the rack on your back and perform a rack jerk. When it says “anyway overhead”, it means just that, anyway overhead.

When the program calls for “5×5” what does this mean?

When you see “5×5” this means to do 5 sets of 5 repetitions at the same weight for all 5 sets. This is after a proper warm up building up to this weight.

What does it mean when the program calls for “5, 5, 5, 5, 5”?

That means you do 5 repetitions of each movement, adding weight to every set till you get to a maximal set of 5 repetitions. Yes, you add weight to every set in the hopes of reaching maximal effort.

When it says 3×5 what does that mean?

It means sets x repetitions.

How long should I rest between sets on the Strength WOD?

Unless the rest time is listed and sometimes it is, we ask our athletes to rest between 3 and 5 minutes between sets.

What does Amateur, Collegiate and Professional mean?

Amateur refers to an athlete that just started training, regardless of age. A player is considered at Amateur level from Day 1 through 1 year of consistent training.

Collegiate level applies to an athlete that has been training from 1+ years to 3 years. This is usually a football player that is been training consistently for a few years and is either towards the end of high school or the beginning of college.

Professional level applies to athletes that have been training for many years and are so advanced that linear improvement of strength no longer works. These players have been training for a number of years and gains have slowed. As a result a more complex program is needed to make strength and performance gains.

How will I know when I should move from Amateur to Collegiate and Collegiate to Profesional?

You will know as an athlete. Progress will slow with strength training and a new progression will be needed to continue improvement. Your strength and conditioning will have advanced, your experience will have progressed, and you will be skilled at Olympic Weightlifting, the barbell lifts and the principles of CrossFit.

What about abs?

“People ask me, ‘what do I do for abs?’ I tell them, stabilize the mid-line like a motherf*@!er, that’s what you do” – Coach Glassman

Abs work to stabilize and support the body with all movements: squats, deadlifts, snatches, burpees, pushups, pullups (especially the kipping variety), etc. These movement patterns place greater emphasis on the abs working in concert with the rest of the body, and will result in greater abdominal stability than the isolation of crunches. CrossFit Football relies primarily on the abdominal work inherent in excercise which demand high levels of midline stabilization. Try to overhead squat or make a tackle without stablizing your midline and you won’t last very long.

What does SWOD mean?

Strength Workout Of the Day. The Strength WOD is the strength training aspect of the CrossFit Football programming.

What does DWOD mean?

Daily Workout Of the Day. Pretty funny huh? The WOD is the metabolic conditioning component of the CrossFit Football programming.

*credit for material goes to crosfitfootball.com


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