CrossFit Level 1 - 11 Programming and
Implementation Exam Questions with Correct
Answers
1. What are movement Modalities? correct answer: An easy way to categorize movements
into big chunks.
2. How many movement modalities are there? What are they? correct answer:
There are 3 movement
modalities.
1. G = Gymnastics
2. W/WL = Weight Lifting
3. M = Monostructural Metabolic Conditioning
3. What is Gymnastics? What are examples? correct answer: Movements where you
control your body in time and space.
Examples are correct answer:
-Air Squat
-Pull Up
-Rope Climb
4. What is Weight Lifting? What are examples? correct answer: Movements where you
control your body in time and space WITH an external object.
Examples are correct answer:
-Kettle Bell (Kettle Swing)
-Sandbag (Sandbag Carry)
-Barbell (Deadlift)
5. What is Monostructural Metabolic Conditioning? What are examples?
correct answer: They are repetive in nature and have a cyclic cycle. The athlete performs these
movements for a sustained amount of time. Examples are correct answer:
-Running
-Rowing
-Double Unders
6. What does the number of movements mean? correct answer: It refers to how many
,ditterent movements are included in a workout.
7. What's an example of a SINGLE movement? correct answer: Example of a
SINGLE movement is 30 Muscle Ups for time or 30 Clean and Jerks for time.
The entire workout is just one movement.
8. What is it called when you pair 2 movements together? correct answer: a
COUPLET
, 9. What's an example of a COUPLET movement? correct answer: Example of a
COUPLET movement is DIANE (21-15-9 of Deadlift and Handstand Pushup.
10. What is it called when you pair 3 movements together? correct
answer: a TRIPLET
11. What's an example of a TRIPLET movement? correct answer: Example of a
TRIPLET movement is HELEN (3
RFT correct answer: 400m Run; 21 KB Swings; 12 Pull Ups)
12. What is it called when you pair 4 or more movements together?
correct answer: a CHIPPER
13. What's an example of a CHIPPER movement? correct answer: Example of a
CHIPPER movement is correct answer:
-MURPH (Running, Pull Ups, Push Ups, Air Squats)
-FILTHY 50 (This has 10 ditterent movements)
14. What is MOVEMENT FUNCTION? correct answer: This looks at the pattern in which
the athlete is moving
-Pulling or Pushing
-Hip Flexion or Hip Extension
15. What is LOADING? correct answer: Range of weight to a movement from bodyweight
to adding light weight to increasing to heavy weight
16. What is REPS? correct answer: REPS is Repetitions which can range from 1 rep to over
100 reps in a single workout.
17. What is DISTANCE? correct answer: Distance ranging from a 100 m run as far as a 10
k run.
18. How can TIME be categorized? correct answer: 1. Overall Duration
2. Priority of the workout
19. What are the 3 sub-categories of Priority? correct answer: 1. Task
2. Time
3. Heavy Day
20. What is a TASK Priority Workout? correct answer: Athlete is given a task of
-X number of
workouts and
Implementation Exam Questions with Correct
Answers
1. What are movement Modalities? correct answer: An easy way to categorize movements
into big chunks.
2. How many movement modalities are there? What are they? correct answer:
There are 3 movement
modalities.
1. G = Gymnastics
2. W/WL = Weight Lifting
3. M = Monostructural Metabolic Conditioning
3. What is Gymnastics? What are examples? correct answer: Movements where you
control your body in time and space.
Examples are correct answer:
-Air Squat
-Pull Up
-Rope Climb
4. What is Weight Lifting? What are examples? correct answer: Movements where you
control your body in time and space WITH an external object.
Examples are correct answer:
-Kettle Bell (Kettle Swing)
-Sandbag (Sandbag Carry)
-Barbell (Deadlift)
5. What is Monostructural Metabolic Conditioning? What are examples?
correct answer: They are repetive in nature and have a cyclic cycle. The athlete performs these
movements for a sustained amount of time. Examples are correct answer:
-Running
-Rowing
-Double Unders
6. What does the number of movements mean? correct answer: It refers to how many
,ditterent movements are included in a workout.
7. What's an example of a SINGLE movement? correct answer: Example of a
SINGLE movement is 30 Muscle Ups for time or 30 Clean and Jerks for time.
The entire workout is just one movement.
8. What is it called when you pair 2 movements together? correct answer: a
COUPLET
, 9. What's an example of a COUPLET movement? correct answer: Example of a
COUPLET movement is DIANE (21-15-9 of Deadlift and Handstand Pushup.
10. What is it called when you pair 3 movements together? correct
answer: a TRIPLET
11. What's an example of a TRIPLET movement? correct answer: Example of a
TRIPLET movement is HELEN (3
RFT correct answer: 400m Run; 21 KB Swings; 12 Pull Ups)
12. What is it called when you pair 4 or more movements together?
correct answer: a CHIPPER
13. What's an example of a CHIPPER movement? correct answer: Example of a
CHIPPER movement is correct answer:
-MURPH (Running, Pull Ups, Push Ups, Air Squats)
-FILTHY 50 (This has 10 ditterent movements)
14. What is MOVEMENT FUNCTION? correct answer: This looks at the pattern in which
the athlete is moving
-Pulling or Pushing
-Hip Flexion or Hip Extension
15. What is LOADING? correct answer: Range of weight to a movement from bodyweight
to adding light weight to increasing to heavy weight
16. What is REPS? correct answer: REPS is Repetitions which can range from 1 rep to over
100 reps in a single workout.
17. What is DISTANCE? correct answer: Distance ranging from a 100 m run as far as a 10
k run.
18. How can TIME be categorized? correct answer: 1. Overall Duration
2. Priority of the workout
19. What are the 3 sub-categories of Priority? correct answer: 1. Task
2. Time
3. Heavy Day
20. What is a TASK Priority Workout? correct answer: Athlete is given a task of
-X number of
workouts and
