CCFT CROSSFIT LEVEL 3 EXAM LATEST UPDATE ACTUAL
EXAM ALL 380 QUESTIONS AND DETAILED CORRECT
ANSWERS ALREADY GRADED A+| JUST RELEASED 100%
VERIFIED
1. "Isabel"
Answer: Snatch 135 pounds, 30 reps for time
2. "Jackie"
Answer: For time: Row 1,000 meters; Thruster 45 pounds, 50
reps; 30 Pull-ups. Not everyone has a rower, but "Jackie" is
reason enough to buy one. A second round at 500/25/15 and a
third at 250/15/10 make for a perfect workout.
3. "Karen"
Answer: Wall-ball 150 shots. Simple and elegant, "Karen", has
the effect of three girls. Mike Weaver's 4:52 is the mark to beat.
The target is at ten feet, the ball is 20 pounds, and each shot
requires a full squat.
4. "Linda"
Answer: 10-9-8-7-6-5-4-3-2-1 rep rounds for time of: Clean ¾
bodyweight, Bench bodyweight, Deadlift 1½ bodyweight. This
workout first appeared July 5th, 2003. More than a year later,
September 23, 2004, Steve M., Rutman, Steve S., Ross Hunt,
Barry Cooper, and Scott Kustes offered it as the toughest WOD to
date. Mr. Kustes referred to this workout as "Three Bars of
Death".
,5. "Mary"
Answer: Complete as many rounds in 20 minutes as you can of: 5
Handstand push-ups, 10 1-legged squats (alternating legs), 15
Pull-ups. "Chelsea" (Pull-up, push-up, squat 5/10/15) proved
that a powerful cardiorespiratory stimulus could be generated
through simple calisthenic workouts. "Mary" shows how tough
calisthenic workouts can be. First seen October 30th, 2004, the
time to beat is Dr. Todd Hockenbury's blistering 12 and 2/3
rounds. (This West Point gymnast and Orthopedic Surgeon can
be counted on to keep the bar high.)
6. "Nancy"
Answer: Five rounds for time of: Run 400 meters, Overhead
squat 95 pounds, 15 reps. Finesse and control at high heart rate
is critical. "Nancy" demands it.
7. "Angie"
Answer: 100 Pull-ups, 100 Push-ups, 100 Sit-ups, 100 Squats
8. "Barbara"
Answer: 5 rounds for time, 3 min rest between rounds: 20 Pull-
ups, 30 Push-ups, 40 Sit-ups, 50 Squats
9. "Chelsea"
Answer: Every minute on the minute for 30 minutes: 5 Pull-ups,
10 Push-ups, 15 Squats
10. "Diane"
Answer: 21-15-9 reps: Deadlift 225 lbs, Handstand push-ups
11. "Elizabeth"
Answer: 21-15-9 reps: Clean 135 lbs, Ring Dips
,12. "Fran"
Answer: 21-15-9: Thruster 95 lbs, Pull-ups
13. "Helen"
Answer: 3 rounds for time: 400 meter run, 1.5 pood Kettlebell
swing (21 times), Pull-ups (12 reps)
14. "Annie"
Answer: 50-40-30-20-10 rep rounds of: Double-unders, Sit-ups
15. 1 block of protein = ?
Answer: 7 g of protein
16. 1 block of carbohydrate = ?
Answer: 9 g of carbohydrate
17. 1 block of fat = ?
Answer: 1.5 g of fat (This assumes that there is about 1.5 g of fat
in each block of protein, so the total amount of fat needed per 1
block meal is 3 g.)
18. Small female block prescription
Answer: 2/2/2/2/2 = 10
19. Medium female block prescription
Answer: 3/3/1/3/1 = 11
20. Large female block prescription
Answer: 3/3/2/3/2 = 13
21. Athlete, well muscled female block prescription
Answer: 4/4/1/4/1 = 14
22. Small male block prescription
Answer: 4/4/2/4/2 = 16
, 23. Medium male block prescription
Answer: 5/5/1/5/1 = 17
24. Large male block prescription
Answer: 5/5/2/5/2 = 19
25. Extra large male block prescription
Answer: 4/4/4/4/4 = 20
26. Hard gainer male block prescription
Answer: 5/5/3/5/3 = 21
27. Large hard gainer male block prescription
Answer: 5/5/4/5/4 = 23
28. Athletic well muscled male block prescription
Answer: 5/5/5/5/5 = 25
29. What if a protein source is labeled non-fat? How does this
affect your blocks?
Answer: If the protein source is specifically labeled "non-fat,"
then double the usual fat blocks for that meal.
30. Combo items that contain equal parts protein and carbs (1
block of P = 1 block of C)
Answer: Milk, soy milk, yogurt, soy beans, tempeh
31. Phosphagen Pathway
Answer: Anaerobic Energy System. AKA Phosphocreatine. 6,000
watts metabolic power; 1,380 watts mechanical power (23% of
metabolic). Time Domain: Short, 1-10 seconds. Relative Power
Output: Maximum-intensity efforts (~100 percent). Muscle Fiber
Type: Type IIb. Location: Cytosol of muscle cells (i.e.,
EXAM ALL 380 QUESTIONS AND DETAILED CORRECT
ANSWERS ALREADY GRADED A+| JUST RELEASED 100%
VERIFIED
1. "Isabel"
Answer: Snatch 135 pounds, 30 reps for time
2. "Jackie"
Answer: For time: Row 1,000 meters; Thruster 45 pounds, 50
reps; 30 Pull-ups. Not everyone has a rower, but "Jackie" is
reason enough to buy one. A second round at 500/25/15 and a
third at 250/15/10 make for a perfect workout.
3. "Karen"
Answer: Wall-ball 150 shots. Simple and elegant, "Karen", has
the effect of three girls. Mike Weaver's 4:52 is the mark to beat.
The target is at ten feet, the ball is 20 pounds, and each shot
requires a full squat.
4. "Linda"
Answer: 10-9-8-7-6-5-4-3-2-1 rep rounds for time of: Clean ¾
bodyweight, Bench bodyweight, Deadlift 1½ bodyweight. This
workout first appeared July 5th, 2003. More than a year later,
September 23, 2004, Steve M., Rutman, Steve S., Ross Hunt,
Barry Cooper, and Scott Kustes offered it as the toughest WOD to
date. Mr. Kustes referred to this workout as "Three Bars of
Death".
,5. "Mary"
Answer: Complete as many rounds in 20 minutes as you can of: 5
Handstand push-ups, 10 1-legged squats (alternating legs), 15
Pull-ups. "Chelsea" (Pull-up, push-up, squat 5/10/15) proved
that a powerful cardiorespiratory stimulus could be generated
through simple calisthenic workouts. "Mary" shows how tough
calisthenic workouts can be. First seen October 30th, 2004, the
time to beat is Dr. Todd Hockenbury's blistering 12 and 2/3
rounds. (This West Point gymnast and Orthopedic Surgeon can
be counted on to keep the bar high.)
6. "Nancy"
Answer: Five rounds for time of: Run 400 meters, Overhead
squat 95 pounds, 15 reps. Finesse and control at high heart rate
is critical. "Nancy" demands it.
7. "Angie"
Answer: 100 Pull-ups, 100 Push-ups, 100 Sit-ups, 100 Squats
8. "Barbara"
Answer: 5 rounds for time, 3 min rest between rounds: 20 Pull-
ups, 30 Push-ups, 40 Sit-ups, 50 Squats
9. "Chelsea"
Answer: Every minute on the minute for 30 minutes: 5 Pull-ups,
10 Push-ups, 15 Squats
10. "Diane"
Answer: 21-15-9 reps: Deadlift 225 lbs, Handstand push-ups
11. "Elizabeth"
Answer: 21-15-9 reps: Clean 135 lbs, Ring Dips
,12. "Fran"
Answer: 21-15-9: Thruster 95 lbs, Pull-ups
13. "Helen"
Answer: 3 rounds for time: 400 meter run, 1.5 pood Kettlebell
swing (21 times), Pull-ups (12 reps)
14. "Annie"
Answer: 50-40-30-20-10 rep rounds of: Double-unders, Sit-ups
15. 1 block of protein = ?
Answer: 7 g of protein
16. 1 block of carbohydrate = ?
Answer: 9 g of carbohydrate
17. 1 block of fat = ?
Answer: 1.5 g of fat (This assumes that there is about 1.5 g of fat
in each block of protein, so the total amount of fat needed per 1
block meal is 3 g.)
18. Small female block prescription
Answer: 2/2/2/2/2 = 10
19. Medium female block prescription
Answer: 3/3/1/3/1 = 11
20. Large female block prescription
Answer: 3/3/2/3/2 = 13
21. Athlete, well muscled female block prescription
Answer: 4/4/1/4/1 = 14
22. Small male block prescription
Answer: 4/4/2/4/2 = 16
, 23. Medium male block prescription
Answer: 5/5/1/5/1 = 17
24. Large male block prescription
Answer: 5/5/2/5/2 = 19
25. Extra large male block prescription
Answer: 4/4/4/4/4 = 20
26. Hard gainer male block prescription
Answer: 5/5/3/5/3 = 21
27. Large hard gainer male block prescription
Answer: 5/5/4/5/4 = 23
28. Athletic well muscled male block prescription
Answer: 5/5/5/5/5 = 25
29. What if a protein source is labeled non-fat? How does this
affect your blocks?
Answer: If the protein source is specifically labeled "non-fat,"
then double the usual fat blocks for that meal.
30. Combo items that contain equal parts protein and carbs (1
block of P = 1 block of C)
Answer: Milk, soy milk, yogurt, soy beans, tempeh
31. Phosphagen Pathway
Answer: Anaerobic Energy System. AKA Phosphocreatine. 6,000
watts metabolic power; 1,380 watts mechanical power (23% of
metabolic). Time Domain: Short, 1-10 seconds. Relative Power
Output: Maximum-intensity efforts (~100 percent). Muscle Fiber
Type: Type IIb. Location: Cytosol of muscle cells (i.e.,
