CrossFit Specialty Course: Weightlifting

Two days are spent detailing each lift (snatch on Day 1, clean and jerk on Day 2). The focus is on participants experiencing the basic positions and learning the foundational teaching points for instructing others to achieve them. The snatch and clean and jerk bring speed, power, coordination, agility, accuracy and balance to training and are indispensable to CrossFit programming and developing a well-rounded athlete.

Learning objectives

The Weightlifting​ ​Course teaches participants:

  1. The Fundamentals - Stance, grip, and position are critical components for every lift performed in weightlifting.
  2. The Burgener Warm-Up - 5 movements that break down the complexity of the snatch into practical, effective, and specific movements in order to dial in technical efficiency.
  3. The Skill Transfer Exercises - 5 accessory exercises that develop strength and stability in the receiving position of the snatch.
  4. The High Hang Position - The first and most effective position for teaching a new athlete how to snatch or clean.
  5. The Launch Position - Critical for both the snatch and clean, as it puts the body in a position to generate speed and power throughout the remainder of the lift.
  6. The Start Position - Learn how to properly “set up” and lift the barbell from the floor to the knees.
  7. The Front Squat - 5 variations that help teach and develop a strong receiving position in the clean.
  8. The Jerk Skill Transfer Exercises - 5 progressive movements that teach an athlete how to take the barbell from shoulder to overhead.
  9. The Split Jerk - Learn the 5 points of performance for the split jerk through a detailed diagram that marks the feet.

Prerequisites

None

Certificates

Sent electronically to the email address used for registration one to two weeks after course completion.

Language

The default language for the Weightlifting Course is English. In some countries, a translator is provided. Lecture and small-group practical sessions are translated in real time. Courses with a translator are specified in the "Language" section from the event registration link. Generally, translators are used in Latin America and some countries in Europe and Asia.

Continuing Education Units (CEUs)

Upon successful completion of this course, a Certified CrossFit Trainer may claim eleven CEUs towards their continuing education.

Price

Currency Course Price**
USD $595
CAD $800
AUD $735
GBP £455

** CrossFit reserves the right to update pricing at any time. Pricing is applicable at the time course registration is opened. Applicable local taxes are additional.

CrossFit does not accommodate refunds or transfers.

Email sme@crossfit.com for discounts for active duty or retired military personnel (upon 20 years of service or permanent medical retirement) and first responders.

Support

sme@crossfit.com

Reading Materials

What to Bring

  • Printed version of the registration receipt.
  • Government-issued photo ID.
  • Weightlifting Training Guide with pen/pencil.
  • Suitable clothes for working out and weightlifting shoes (if you have them).
  • Snacks and fluids, as well as a meal if you do not plan on going off site during the lunch break.

CONTACT

mikeburgener@mac.com

mikesgym.org

Twitter: @crossfitwtlift

Requirements

To receive a Weightlifting Trainer Certificate, one must:

  • Hold a valid and current CrossFit Level 1 Trainer Certificate (or higher);
  • Attend and participate in all parts of the Weightlifting Specialty Course.

If you do not meet these requirements, you are issued a Certificate of Attendance.

Schedule

Please arrive at 8:30 a.m. on Day 1 to check in.

    (9 a.m.-4:15 p.m.)

    9:00
    Introduction: Course Objective
    9:40
    Warm-up: Lateral speed and agility
    10:00
    Fundamentals: Stance, grip, position
    11:00
    Drills: Burgener warm-up
    12:00
    Drills: Skill transfer exercises
    1:00
    Lunch
    2:00
    Positions: High hang snatch
    2:10
    Warm-up: Lateral speed and agility + specific drills
    2:30
    Positions: Launch
    3:30
    Positions: Start + 1st Pull
    3:50
    Positions: Pause snatch-deadlift breakout
    4:15
    Close

    (9 a.m.-3 p.m.)

    9:00
    Opening remarks: Snatch Review
    9:40
    Warm-up: Lateral speed and agility + specific drills
    10:00
    Snatch breakout
    11:00
    Clean: Front squat variations
    11:40
    Clean: Positions + adjustments for overhead
    12:30
    Lunch
    1:00
    Jerk: Skill transfer exercises
    1:40
    Warm-up: Lateral speed and agility + specific drills
    2:00
    Split jerk: Making the feet
    2:30
    Clean & jerk breakout session
    3:00
    Close