1
CrossFit Level 1
Accuracy - ANS The ability to control movement in a given direction or at a
R
given intensity
Agility -
pattern another
ANS
HE The ability to minimize transition time from one movement
IG
Articulate how the GHD requires core strength - ANS by working the
H
abdominals isometrically
NG
Articulate the benefits of GHD work - ANS develops kinetic awareness and
I
body control
build language or communication around flexion and extension not training
Y
under load
FL
Articulate the benefits of working your weaknesses -
weaknesses rounds out your gpp
ANS targeting your
Articulate the GHD Back Extension exercise used in CrossFit and how to perform
them including primary points of performance - ANS Back extension -
, 2
Posterior position, hip on pad, full ROM is intentional loss of lumbar curve, 1
vertebrae at a time down stops @ hip, then back up; static hips, dynamic trunk
Articulate the GHD Hip Extension exercise used in CrossFit and how to perform
R
them including primary points of performance - ANS Hip extension -
E
Posterior position, hip in front of the pad, allows full ROM hip flexion/extension;
H
dynamic hips, static trunk
G
Articulate the GHD Hip/Back Extension exercise used in CrossFit and how to
I
perform them including primary points of performance - ANS Hip/Back
H
extension - Posterior position, hip in front of pad, full ROM is intentional loss of
G
lumbar curve, 1 vertebrae at a time down including opening the hips, then reverse
back up; dynamic hip & trunk
IN
Articulate the GHD sit-up exercise used in CrossFit and how to perform them
Y
including primary points of performance - ANS GHD Sit-up - anterior
L
position, hip in front of pad; incrementally develop ROM & capacity to parallel
F
(spotter if necessary) then into full ROM past parallel - bent knee descent, then
explosive hip extension; sharply straighten knee w/ quadriceps/hip flexors.
Articulate the rational for the 3 on 1 off program - ANS Allows for a
relatively higher volume of high intensity work
, 3
Balance - ANS The ability to control the placement of the body's center of
gravity in relation to its support base
Cardio/respiratory endurance - ANS The ability of the body systems to
R
gather, process, and deliver oxygen
Coordination -
HE
ANS The ability to combine several distinct movement
patterns into a singular distinct movement
IG
Define and differentiate safety, efficiency, and efficacy in relation to evaluating a
H
fitness program - ANS Safety - what are the risks involved
G
Efficacy - what am I going to get out of it
Efficiency - how long is it going to take
IN
Proper movements (safety) will allow you to lift more weight, perform more
Y
repetitions faster, or both (efficiency). More work in less time means higher
L
average power; higher intensity. Higher intensity means better results (efficacy).
F
Define and give example of common workout formats -
cuplet or triplet movements
priorities=task or time based
ANS scheme=single
CrossFit Level 1
Accuracy - ANS The ability to control movement in a given direction or at a
R
given intensity
Agility -
pattern another
ANS
HE The ability to minimize transition time from one movement
IG
Articulate how the GHD requires core strength - ANS by working the
H
abdominals isometrically
NG
Articulate the benefits of GHD work - ANS develops kinetic awareness and
I
body control
build language or communication around flexion and extension not training
Y
under load
FL
Articulate the benefits of working your weaknesses -
weaknesses rounds out your gpp
ANS targeting your
Articulate the GHD Back Extension exercise used in CrossFit and how to perform
them including primary points of performance - ANS Back extension -
, 2
Posterior position, hip on pad, full ROM is intentional loss of lumbar curve, 1
vertebrae at a time down stops @ hip, then back up; static hips, dynamic trunk
Articulate the GHD Hip Extension exercise used in CrossFit and how to perform
R
them including primary points of performance - ANS Hip extension -
E
Posterior position, hip in front of the pad, allows full ROM hip flexion/extension;
H
dynamic hips, static trunk
G
Articulate the GHD Hip/Back Extension exercise used in CrossFit and how to
I
perform them including primary points of performance - ANS Hip/Back
H
extension - Posterior position, hip in front of pad, full ROM is intentional loss of
G
lumbar curve, 1 vertebrae at a time down including opening the hips, then reverse
back up; dynamic hip & trunk
IN
Articulate the GHD sit-up exercise used in CrossFit and how to perform them
Y
including primary points of performance - ANS GHD Sit-up - anterior
L
position, hip in front of pad; incrementally develop ROM & capacity to parallel
F
(spotter if necessary) then into full ROM past parallel - bent knee descent, then
explosive hip extension; sharply straighten knee w/ quadriceps/hip flexors.
Articulate the rational for the 3 on 1 off program - ANS Allows for a
relatively higher volume of high intensity work
, 3
Balance - ANS The ability to control the placement of the body's center of
gravity in relation to its support base
Cardio/respiratory endurance - ANS The ability of the body systems to
R
gather, process, and deliver oxygen
Coordination -
HE
ANS The ability to combine several distinct movement
patterns into a singular distinct movement
IG
Define and differentiate safety, efficiency, and efficacy in relation to evaluating a
H
fitness program - ANS Safety - what are the risks involved
G
Efficacy - what am I going to get out of it
Efficiency - how long is it going to take
IN
Proper movements (safety) will allow you to lift more weight, perform more
Y
repetitions faster, or both (efficiency). More work in less time means higher
L
average power; higher intensity. Higher intensity means better results (efficacy).
F
Define and give example of common workout formats -
cuplet or triplet movements
priorities=task or time based
ANS scheme=single
