Section 1: CrossFit Philosophy & Methodology
What is CrossFit’s definition of fitness?
A. Mastery of Olympic lifts
B. Improved cardiovascular endurance
C. Work capacity across broad time and modal domains
D. High scores in competitive sports
Answer: C. CrossFit defines fitness as “work capacity across broad time and modal
domains,” emphasizing adaptability.
Which of the following best describes CrossFit’s “constantly varied” principle?
A. Repeating the same workout weekly
B. Changing exercise types, durations, and intensities
C. Focusing only on strength training
D. Prioritizing long-distance running
Answer: B. “Constantly varied” refers to varied movements, rep schemes, and time
domains to avoid adaptation.
Short Answer: Name the three metabolic pathways.
Answer: Phosphagen, glycolytic, oxidative.
Section 2: Functional Movements & Mechanics
During a front squat, where should the elbows ideally point?
A. Downward
B. Forward
C. Upward
D. Backward
,Answer: C. Elbows are driven upward to maintain an upright torso and proper rack
position.
Scenario: A new athlete’s knees cave inward during a deadlift. What cue would
correct this?
A. “Arch your back”
B. “Screw your feet into the ground”
C. “Look up”
D. “Lift faster”
Answer: B. Cueing external rotation of the hips stabilizes the knees.
Short Answer: List the progression for teaching movement.
Answer: Mechanics → Consistency → Intensity.
Section 3: Nutrition Fundamentals
The Zone Diet recommends what macronutrient ratio?
A. 40% carbs, 30% protein, 30% fat
B. 50% carbs, 30% protein, 20% fat
C. 30% carbs, 40% protein, 30% fat
D. 20% carbs, 50% protein, 30% fat
Answer: A. The Zone Diet uses a 40/30/30 ratio to balance blood sugar and
inflammation.
Scenario: An athlete complains of fatigue during workouts. Which nutritional
adjustment might help?
A. Reduce protein intake
B. Increase processed sugar
, C. Eat more vegetables and lean meats
D. Skip post-workout meals
Answer: C. Whole foods improve sustained energy; processed sugars cause
crashes.
Section 4: Scaling Workouts
How should you scale pull-ups for a beginner?
A. Increase reps
B. Use a resistance band
C. Prescribe muscle-ups
D. Skip the movement
Answer: B. Bands reduce load while maintaining movement pattern.
Scenario: An athlete struggles with Rx’d 95-lb thrusters. What is the BEST scaling
option?
A. Increase weight to 115 lbs
B. Reduce weight to 65 lbs
C. Do air squats instead
D. Shorten the workout time
Answer: B. Reduce load to preserve movement integrity and intensity.
Section 5: Safety & Injury Prevention
What is the first step in addressing acute inflammation (e.g., sprained ankle)?
A. Heat therapy
B. RICE (Rest, Ice, Compression, Elevation)
C. Stretching
What is CrossFit’s definition of fitness?
A. Mastery of Olympic lifts
B. Improved cardiovascular endurance
C. Work capacity across broad time and modal domains
D. High scores in competitive sports
Answer: C. CrossFit defines fitness as “work capacity across broad time and modal
domains,” emphasizing adaptability.
Which of the following best describes CrossFit’s “constantly varied” principle?
A. Repeating the same workout weekly
B. Changing exercise types, durations, and intensities
C. Focusing only on strength training
D. Prioritizing long-distance running
Answer: B. “Constantly varied” refers to varied movements, rep schemes, and time
domains to avoid adaptation.
Short Answer: Name the three metabolic pathways.
Answer: Phosphagen, glycolytic, oxidative.
Section 2: Functional Movements & Mechanics
During a front squat, where should the elbows ideally point?
A. Downward
B. Forward
C. Upward
D. Backward
,Answer: C. Elbows are driven upward to maintain an upright torso and proper rack
position.
Scenario: A new athlete’s knees cave inward during a deadlift. What cue would
correct this?
A. “Arch your back”
B. “Screw your feet into the ground”
C. “Look up”
D. “Lift faster”
Answer: B. Cueing external rotation of the hips stabilizes the knees.
Short Answer: List the progression for teaching movement.
Answer: Mechanics → Consistency → Intensity.
Section 3: Nutrition Fundamentals
The Zone Diet recommends what macronutrient ratio?
A. 40% carbs, 30% protein, 30% fat
B. 50% carbs, 30% protein, 20% fat
C. 30% carbs, 40% protein, 30% fat
D. 20% carbs, 50% protein, 30% fat
Answer: A. The Zone Diet uses a 40/30/30 ratio to balance blood sugar and
inflammation.
Scenario: An athlete complains of fatigue during workouts. Which nutritional
adjustment might help?
A. Reduce protein intake
B. Increase processed sugar
, C. Eat more vegetables and lean meats
D. Skip post-workout meals
Answer: C. Whole foods improve sustained energy; processed sugars cause
crashes.
Section 4: Scaling Workouts
How should you scale pull-ups for a beginner?
A. Increase reps
B. Use a resistance band
C. Prescribe muscle-ups
D. Skip the movement
Answer: B. Bands reduce load while maintaining movement pattern.
Scenario: An athlete struggles with Rx’d 95-lb thrusters. What is the BEST scaling
option?
A. Increase weight to 115 lbs
B. Reduce weight to 65 lbs
C. Do air squats instead
D. Shorten the workout time
Answer: B. Reduce load to preserve movement integrity and intensity.
Section 5: Safety & Injury Prevention
What is the first step in addressing acute inflammation (e.g., sprained ankle)?
A. Heat therapy
B. RICE (Rest, Ice, Compression, Elevation)
C. Stretching
