Crossfit Level 1 Certification
What is crossfit
Constantly varied functional movements executed at high intensity
Constantly varied
General physical preparedness (GPP)
What is General Physical Preparedness
Term used to describe the generalised base qualities of an athlete
What's the aim of GPP
To establish a board foundational fitness level that can then be converted and applied throughout a
wide range of tasks hoping to consistently make gains in the 10 general physical skills of fitness which
prepares you for any physical challenge
What is functional movement
Natural seen in nature, universal motor recruitment patterns, essential to quality of life, compound
yet irreducible, core to extremity = efficiency
What is UMRP
Universal motor recruitment patterns
Name the CrossFit models
1 - Ten general physical skills
2 - The Hopper
3 - Three metabolic pathways
4 - Sickness Wellness Fitness Continuum
What are the 10 general physical skills?
1 - cardio & respiratory endurance
2 - stamina
3 - strength
4 - flexibility
5 - power
6 - speed
7 - coordination
8 - agility
9 - balance
10 - accuracy
Out of the 10 general physical skills which are organic and require training
CVRE
Stamina
Strength
Flexibility
Out of the 10 general physical skills which are neurological and requires practice
,Agility
Balance
Accuracy
Coordination
Out of the 10 general physical skills which are both organic and neurological and require training an
practice
Power
Speed
What's the aim of the Hopper?
Physical challenge lottery
Measurable tasks
Quantifiable
Balance of skills and drills
The performance of athletic tasks, fitness is about being able to perform well at any task imaginable.
This model suggests that your fitness can be measured by your capacity to perform well at these tasks
in relation to other individuals.
Name the 3 metabolic pathways?
1 - Phosphagen
2 - glycolytic
3 - oxidative
Define Phosphagen Pathway
Typically anaerobic,
100% high power - low time activities
10 seconds or less
Typically 100m sprint or shot put
1 rep max on deadlift
Type 2b muscle fibres
Define glycolytic pathway
Mix of Anaerobic and aerobic
No more then 2 mins work
Typically 400m sprint
70% power/effort
Type 2a muscles fibres
Define oxidative pathway
Aerobic
Anything over 2 mins work capacity
Low intensity efforts 40%
Type 1 muscle fibres
Marathon runners, triathlons etc.
What is the 4th CrossFit model?
Sickness, well, fit continuum model
,Define the 4th model
Health makers measuring from sickness to fitness
Parameters at mainly sickness, wellness and fitness
Health makers measurements such as:
Resting heart rate
Blood pressure
Deadlift weight
Markers should move towards fitness
Work capacity across a broad time and modal domains
Add third axis being age for health
So fitness can be defined as
Work capacity across a broad time and model domains
What are the major lifts involved CF?
Deadlift
Squat
Clean
Presses
Clean & jerk
Snatch
Explain the general guide on macronutrients
Meat, vegetables, nuts & seeds, some fruit, little starch, no sugar.keep intake to levels that will
support exercise but not body fat.
What are the basic moves in the gymnastic section?
Pull ups
Dips
Rope climbs
Push ups
Presses to handstand
Pirouettes
Flips
Splits
Holds
5 causes of a bad squat?
1) Weak glute/hamstring. The glutes and hams are responsible for powerful hip extension, which is
the key to the athletic performance universe.
2) Poor engagement, weak control, and no awareness of glute and hamstring. The road to powerful,
effective hip extension is a three to ve year odyssey for most athletes.
3) Resulting attempt to squat with quads. Leg extension dominance over hip extension is a leading
obstacle to elite performance in athletes.
4) In exibility. Tight hamstrings are a powerful contributor to slipping into lumbar exion-the worst
fault of all.
5) Sloppy work, poor focus. This is not going to come out right by accident. It takes incredible e ort.
The more you work on the squat, the more awareness you develop as to its complexity.
, Name 7 squat faults?
What are the three movement series?
1 - Squat
2 - Press
3 - Deadlift
Name the 9 foundational movements from the 3 movements series:
1 - Air Squat
2 - Front Squat
3 - Overhead Squat
4 - Press
5 - Push Press
6 - Push Jerk
7 - Deadlift
8 - Sumo Deadlift High Pull
9 - Medball Clean
Give 5 reasons for the 3 movement series
1- MLS midline stabilisation
2- AS active shoulders (retraction/elevation of scapula)
3- Posterior Chain Engagement (heels down and balance in frontal chain)
4- ROM range of movement (specific to each exercise)
5- Core to Extremity (stars at centre and radiates out)
Explain the The Air Squat sequence?
1-set up: shoulder-width stance
2-hips descend back and down,
- lumber curve maintained
- knees in line with toes
- hips descend lower then knees
- heels down
3- finish: complete at full hip & knee extension
Air squat fault - Loss of a neutral spine, by flexing the lumber curve?
Corrections:
- cue the athlete to lift chest.
- have athlete raise their arms as they descend to bottom of the squat
Air squat fault: weight in, or shifting, to toes
Corrections:
- exaggerate weight in the heels by floating the toes slightly throughout the entire movement
- give a tactile cue to push the hips back and down
What is crossfit
Constantly varied functional movements executed at high intensity
Constantly varied
General physical preparedness (GPP)
What is General Physical Preparedness
Term used to describe the generalised base qualities of an athlete
What's the aim of GPP
To establish a board foundational fitness level that can then be converted and applied throughout a
wide range of tasks hoping to consistently make gains in the 10 general physical skills of fitness which
prepares you for any physical challenge
What is functional movement
Natural seen in nature, universal motor recruitment patterns, essential to quality of life, compound
yet irreducible, core to extremity = efficiency
What is UMRP
Universal motor recruitment patterns
Name the CrossFit models
1 - Ten general physical skills
2 - The Hopper
3 - Three metabolic pathways
4 - Sickness Wellness Fitness Continuum
What are the 10 general physical skills?
1 - cardio & respiratory endurance
2 - stamina
3 - strength
4 - flexibility
5 - power
6 - speed
7 - coordination
8 - agility
9 - balance
10 - accuracy
Out of the 10 general physical skills which are organic and require training
CVRE
Stamina
Strength
Flexibility
Out of the 10 general physical skills which are neurological and requires practice
,Agility
Balance
Accuracy
Coordination
Out of the 10 general physical skills which are both organic and neurological and require training an
practice
Power
Speed
What's the aim of the Hopper?
Physical challenge lottery
Measurable tasks
Quantifiable
Balance of skills and drills
The performance of athletic tasks, fitness is about being able to perform well at any task imaginable.
This model suggests that your fitness can be measured by your capacity to perform well at these tasks
in relation to other individuals.
Name the 3 metabolic pathways?
1 - Phosphagen
2 - glycolytic
3 - oxidative
Define Phosphagen Pathway
Typically anaerobic,
100% high power - low time activities
10 seconds or less
Typically 100m sprint or shot put
1 rep max on deadlift
Type 2b muscle fibres
Define glycolytic pathway
Mix of Anaerobic and aerobic
No more then 2 mins work
Typically 400m sprint
70% power/effort
Type 2a muscles fibres
Define oxidative pathway
Aerobic
Anything over 2 mins work capacity
Low intensity efforts 40%
Type 1 muscle fibres
Marathon runners, triathlons etc.
What is the 4th CrossFit model?
Sickness, well, fit continuum model
,Define the 4th model
Health makers measuring from sickness to fitness
Parameters at mainly sickness, wellness and fitness
Health makers measurements such as:
Resting heart rate
Blood pressure
Deadlift weight
Markers should move towards fitness
Work capacity across a broad time and modal domains
Add third axis being age for health
So fitness can be defined as
Work capacity across a broad time and model domains
What are the major lifts involved CF?
Deadlift
Squat
Clean
Presses
Clean & jerk
Snatch
Explain the general guide on macronutrients
Meat, vegetables, nuts & seeds, some fruit, little starch, no sugar.keep intake to levels that will
support exercise but not body fat.
What are the basic moves in the gymnastic section?
Pull ups
Dips
Rope climbs
Push ups
Presses to handstand
Pirouettes
Flips
Splits
Holds
5 causes of a bad squat?
1) Weak glute/hamstring. The glutes and hams are responsible for powerful hip extension, which is
the key to the athletic performance universe.
2) Poor engagement, weak control, and no awareness of glute and hamstring. The road to powerful,
effective hip extension is a three to ve year odyssey for most athletes.
3) Resulting attempt to squat with quads. Leg extension dominance over hip extension is a leading
obstacle to elite performance in athletes.
4) In exibility. Tight hamstrings are a powerful contributor to slipping into lumbar exion-the worst
fault of all.
5) Sloppy work, poor focus. This is not going to come out right by accident. It takes incredible e ort.
The more you work on the squat, the more awareness you develop as to its complexity.
, Name 7 squat faults?
What are the three movement series?
1 - Squat
2 - Press
3 - Deadlift
Name the 9 foundational movements from the 3 movements series:
1 - Air Squat
2 - Front Squat
3 - Overhead Squat
4 - Press
5 - Push Press
6 - Push Jerk
7 - Deadlift
8 - Sumo Deadlift High Pull
9 - Medball Clean
Give 5 reasons for the 3 movement series
1- MLS midline stabilisation
2- AS active shoulders (retraction/elevation of scapula)
3- Posterior Chain Engagement (heels down and balance in frontal chain)
4- ROM range of movement (specific to each exercise)
5- Core to Extremity (stars at centre and radiates out)
Explain the The Air Squat sequence?
1-set up: shoulder-width stance
2-hips descend back and down,
- lumber curve maintained
- knees in line with toes
- hips descend lower then knees
- heels down
3- finish: complete at full hip & knee extension
Air squat fault - Loss of a neutral spine, by flexing the lumber curve?
Corrections:
- cue the athlete to lift chest.
- have athlete raise their arms as they descend to bottom of the squat
Air squat fault: weight in, or shifting, to toes
Corrections:
- exaggerate weight in the heels by floating the toes slightly throughout the entire movement
- give a tactile cue to push the hips back and down
