1
Crossfit Level 1 - Online Course
10 General Physical Skills - ANS Cardiovascular and Respiratory
R
endurance,
E
Stamina,
H
Strength,
Flexibility,
IG
Power,
Speed,
H
Coordination,
G
Accuracy
Agility,
IN
Balance
Y
5 common movement themes - ANS Midline stability
L
Posterior chain engagement
F
Core-to-extremity
Full range of motion
Active shoulder
9 Foundational movements - ANS Air squat, Front squat, Overhead squat
, 2
Shoulder Press, Push press, Push Jerk
Deadlift, Sumo DL High Pull, Med Ball Clean
R
Accuracy - ANS The ability to control movement in a given direction or at a
E
given intensity
H
ADP - ANS (Adenosine Diphosphate)
G
Allows our muscles to contract & do work
Aerobic - ANS
HI Process that requires oxygen;
G
Longer activities & sustainable
N
Agility - ANS The ability to minimize transition time from one movement
I
pattern to another
LY
Air squat points of performance - ANS 1.) Neutral spine (midline stability)
F
2.) Weight in heels (posterior chain engagement)
3.) Below parallel (full range of motion)
4.) Line of action (core to extremity)
5.) Knees tracking over toes
Anaerobic - ANS Process that does not require oxygen for activities;
, 3
Short activities
Anaerobic & Aerobic pathway - ANS Glycolytic Pathway
R
Balance - ANS The ability to control the body's center of gravity in relation
E
to its support base
H
Both Training and Practice - ANS Power,
G
Speed
HI
cardiorespiratory endurance - ANS The ability to gather, process, and
G
deliver oxygen
N
Chipper workout - ANS 4 or more moves in 1 workout
YI
Compound yet irreducible - ANS Multi-joint movement that creates a
L
response greater than the sum of its parts
F
Consistency - ANS
or not, across multiple reps?
Can the athlete perform the movement well, supervised
(If not, the athlete should not increase intensity)
Crossfit Level 1 - Online Course
10 General Physical Skills - ANS Cardiovascular and Respiratory
R
endurance,
E
Stamina,
H
Strength,
Flexibility,
IG
Power,
Speed,
H
Coordination,
G
Accuracy
Agility,
IN
Balance
Y
5 common movement themes - ANS Midline stability
L
Posterior chain engagement
F
Core-to-extremity
Full range of motion
Active shoulder
9 Foundational movements - ANS Air squat, Front squat, Overhead squat
, 2
Shoulder Press, Push press, Push Jerk
Deadlift, Sumo DL High Pull, Med Ball Clean
R
Accuracy - ANS The ability to control movement in a given direction or at a
E
given intensity
H
ADP - ANS (Adenosine Diphosphate)
G
Allows our muscles to contract & do work
Aerobic - ANS
HI Process that requires oxygen;
G
Longer activities & sustainable
N
Agility - ANS The ability to minimize transition time from one movement
I
pattern to another
LY
Air squat points of performance - ANS 1.) Neutral spine (midline stability)
F
2.) Weight in heels (posterior chain engagement)
3.) Below parallel (full range of motion)
4.) Line of action (core to extremity)
5.) Knees tracking over toes
Anaerobic - ANS Process that does not require oxygen for activities;
, 3
Short activities
Anaerobic & Aerobic pathway - ANS Glycolytic Pathway
R
Balance - ANS The ability to control the body's center of gravity in relation
E
to its support base
H
Both Training and Practice - ANS Power,
G
Speed
HI
cardiorespiratory endurance - ANS The ability to gather, process, and
G
deliver oxygen
N
Chipper workout - ANS 4 or more moves in 1 workout
YI
Compound yet irreducible - ANS Multi-joint movement that creates a
L
response greater than the sum of its parts
F
Consistency - ANS
or not, across multiple reps?
Can the athlete perform the movement well, supervised
(If not, the athlete should not increase intensity)
