Crossfit Level 1 Certification
g g g
Whatgisgcrossfitg-
gANSConstantlygvariedgfunctionalgmovementsgexecutedgatghighgintensitygConstantlygvariedg-
gANSGeneralgphysicalgpreparednessg(GPP)
WhatgisgGeneralgPhysicalgPreparednessg-
gANSTermgusedgtogdescribegtheggeneralisedgbasegqualitiesgofgangathlete
What'sgthegaimgofgGPPg-
gANSTogestablishgagboardgfoundationalgfitnessglevelgthatgcangthengbegconvertedgandgappliedg
throughoutgagwidegrangegofgtasksghopinggtogconsistentlygmakeggainsgingtheg10ggeneralgphysic
algskillsgofgfitnessgwhichgpreparesgyougforganygphysicalgchallenge
Whatgisgfunctionalgmovementg-
gANSNaturalgseengingnature,guniversalgmotorgrecruitmentgpatterns,gessentialgtogqualitygofglife,gcomp
oundgyetgirreducible,gcoregtogextremityg=gefficiency
WhatgisgUMRPg-gANSUniversalgmotorgrecruitmentgpatterns
NamegthegCrossFitgmodelsg-gANS1g-gTenggeneralgphysicalgskills
2 -gThegHopper
3 -gThreegmetabolicgpathways
4 -gSicknessgWellnessgFitnessgContinuum
Whatgaregtheg10ggeneralgphysicalgskills?g-gANS1g-gcardiog&grespiratorygendurance
2 -gstamina
3 -gstrength
4 -gflexibility
5 -gpower
6 -gspeed
7 -gcoordination
8 -gagility
9 -gbalance
10 -gaccuracy
Outgofgtheg10ggeneralgphysicalgskillsgwhichgaregorganicgandgrequiregtrainingg-
gANSCVREgStamina
StrengthgFlexib
ility
Outgofgtheg10ggeneralgphysicalgskillsgwhichgaregneurologicalgandgrequiresgpracticeg-
gANSAgilitygBalance
Accuracy
,Coordination
Outgofgtheg10ggeneralgphysicalgskillsgwhichgaregbothgorganicgandgneurologicalgandgrequiregtrai
ninggangpracticeg-gANSPower
Speed
What'sgthegaimgofgthegHopper?g-
gANSPhysicalgchallengeglotterygMeasurablegtasks
Quantifiable
Balancegofgskillsgandgdrills
Thegperformancegofgathleticgtasks,gfitnessgisgaboutgbeinggablegtogperformgwellgatganygtaskgim
aginable.
Thisgmodelgsuggestsgthatgyourgfitnessgcangbegmeasuredgbygyourgcapacitygtogperformgwellgatgt
hesegtasksgingrelationgtogothergindividuals.
Namegtheg3gmetabolicgpathways?g-gANS1g-gPhosphagen
2g-gglycolytic
3g-goxidative
DefinegPhosphagengPathwayg-
gANSTypicallyganaerobic,g100%ghighgpowerg-
glowgtimegactivities
10gsecondsgorgless
Typicallyg100mgsprintgorgshotgpu
tg1grepgmaxgongdeadlift
Typeg2bgmusclegfibres
Definegglycolyticgpathwayg-
gANSMixgofgAnaerobicgandgaerobicgNogmoregtheng2gminsgwor
k
Typicallyg400mgsprin
tg70%gpower/effort
Typeg2agmusclesgfibres
Definegoxidativegpathwayg-
gANSAerobicgAnythinggoverg2gminsgwo
rkgcapacitygLowgintensitygeffortsg40%
Typeg1gmusclegfibres
Marathongrunners,gtriathlonsgetc.
Whatgisgtheg4thgCrossFitgmodel?g-gANSSickness,gwell,gfitgcontinuumgmodel
Definegtheg4thgmodelg-
gANSHealthgmakersgmeasuringgfromgsicknessgtogfitnessgParametersgatgmainlygsickness
,gwellnessgandgfitness
Healthgmakersgmeasurementsgsuchgas:
gRestinggheartgrate
,Bloodgpressure
gDeadliftgweigh
t
Markersgshouldgmovegtowardsgfitness
Workgcapacitygacrossgagbroadgtimegandgmodalgdomains
gAddgthirdgaxisgbeinggagegforghealth
Sogfitnessgcangbegdefinedgasg-
gANSWorkgcapacitygacrossgagbroadgtimegandgmodelgdomainsgWhatgaregthegmajorgliftsginvolve
dgCF?g-gANSDeadlift
Squat
CleangPress
esgCleang&gj
erkgSnatch
Explaingtheggeneralgguidegongmacronutrientsg-
gANSMeat,gvegetables,gnutsg&gseeds,gsomegfruit,glittlegstarch,gnogsugar.keepgintakegtoglevelsg
thatgwillgsupportgexercisegbutgnotgbodygfat.
Whatgaregthegbasicgmovesgingtheggymnasticgsection?g-
gANSPullgupsgDips
Ropegclimbs
gPushgups
PressesgtoghandstandgPiro
uettes
Flipsg
Splits
gHold
s
5gcausesgofgagbadgsquat?g-
gANS1)gWeakgglute/hamstring.gThegglutesgandghamsgaregresponsiblegforgpowerfulghipgextensio
n,gwhichgisgthegkeygtogthegathleticgperformanceguniverse.
2) Poorgengagement,gweakgcontrol,gandgnogawarenessgofgglutegandghamstring.gThegroadg
togpowerful,geffectiveghipgextensiongisgagthreegtogvegyeargodysseygforgmostgathletes.
3) Resultinggattemptgtogsquatgwithgquads.gLeggextensiongdominancegoverghipgextensiongis
gagleadinggobstaclegtogelitegperformancegingathletes.
4) Ingexibility.gTightghamstringsgaregagpowerfulgcontributorgtogslippinggintoglumbargexion-
thegworstgfaultgofgall.
5) Sloppygwork,gpoorgfocus.gThisgisgnotggoinggtogcomegoutgrightgbygaccident.gItgtakesgincredibl
egegort.gThegmoregyougworkgongthegsquat,gthegmoregawarenessgyougdevelopgasgtogitsgcomple
xity.
, Nameg7gsquatgfaults?g-gANS
g g g
Whatgisgcrossfitg-
gANSConstantlygvariedgfunctionalgmovementsgexecutedgatghighgintensitygConstantlygvariedg-
gANSGeneralgphysicalgpreparednessg(GPP)
WhatgisgGeneralgPhysicalgPreparednessg-
gANSTermgusedgtogdescribegtheggeneralisedgbasegqualitiesgofgangathlete
What'sgthegaimgofgGPPg-
gANSTogestablishgagboardgfoundationalgfitnessglevelgthatgcangthengbegconvertedgandgappliedg
throughoutgagwidegrangegofgtasksghopinggtogconsistentlygmakeggainsgingtheg10ggeneralgphysic
algskillsgofgfitnessgwhichgpreparesgyougforganygphysicalgchallenge
Whatgisgfunctionalgmovementg-
gANSNaturalgseengingnature,guniversalgmotorgrecruitmentgpatterns,gessentialgtogqualitygofglife,gcomp
oundgyetgirreducible,gcoregtogextremityg=gefficiency
WhatgisgUMRPg-gANSUniversalgmotorgrecruitmentgpatterns
NamegthegCrossFitgmodelsg-gANS1g-gTenggeneralgphysicalgskills
2 -gThegHopper
3 -gThreegmetabolicgpathways
4 -gSicknessgWellnessgFitnessgContinuum
Whatgaregtheg10ggeneralgphysicalgskills?g-gANS1g-gcardiog&grespiratorygendurance
2 -gstamina
3 -gstrength
4 -gflexibility
5 -gpower
6 -gspeed
7 -gcoordination
8 -gagility
9 -gbalance
10 -gaccuracy
Outgofgtheg10ggeneralgphysicalgskillsgwhichgaregorganicgandgrequiregtrainingg-
gANSCVREgStamina
StrengthgFlexib
ility
Outgofgtheg10ggeneralgphysicalgskillsgwhichgaregneurologicalgandgrequiresgpracticeg-
gANSAgilitygBalance
Accuracy
,Coordination
Outgofgtheg10ggeneralgphysicalgskillsgwhichgaregbothgorganicgandgneurologicalgandgrequiregtrai
ninggangpracticeg-gANSPower
Speed
What'sgthegaimgofgthegHopper?g-
gANSPhysicalgchallengeglotterygMeasurablegtasks
Quantifiable
Balancegofgskillsgandgdrills
Thegperformancegofgathleticgtasks,gfitnessgisgaboutgbeinggablegtogperformgwellgatganygtaskgim
aginable.
Thisgmodelgsuggestsgthatgyourgfitnessgcangbegmeasuredgbygyourgcapacitygtogperformgwellgatgt
hesegtasksgingrelationgtogothergindividuals.
Namegtheg3gmetabolicgpathways?g-gANS1g-gPhosphagen
2g-gglycolytic
3g-goxidative
DefinegPhosphagengPathwayg-
gANSTypicallyganaerobic,g100%ghighgpowerg-
glowgtimegactivities
10gsecondsgorgless
Typicallyg100mgsprintgorgshotgpu
tg1grepgmaxgongdeadlift
Typeg2bgmusclegfibres
Definegglycolyticgpathwayg-
gANSMixgofgAnaerobicgandgaerobicgNogmoregtheng2gminsgwor
k
Typicallyg400mgsprin
tg70%gpower/effort
Typeg2agmusclesgfibres
Definegoxidativegpathwayg-
gANSAerobicgAnythinggoverg2gminsgwo
rkgcapacitygLowgintensitygeffortsg40%
Typeg1gmusclegfibres
Marathongrunners,gtriathlonsgetc.
Whatgisgtheg4thgCrossFitgmodel?g-gANSSickness,gwell,gfitgcontinuumgmodel
Definegtheg4thgmodelg-
gANSHealthgmakersgmeasuringgfromgsicknessgtogfitnessgParametersgatgmainlygsickness
,gwellnessgandgfitness
Healthgmakersgmeasurementsgsuchgas:
gRestinggheartgrate
,Bloodgpressure
gDeadliftgweigh
t
Markersgshouldgmovegtowardsgfitness
Workgcapacitygacrossgagbroadgtimegandgmodalgdomains
gAddgthirdgaxisgbeinggagegforghealth
Sogfitnessgcangbegdefinedgasg-
gANSWorkgcapacitygacrossgagbroadgtimegandgmodelgdomainsgWhatgaregthegmajorgliftsginvolve
dgCF?g-gANSDeadlift
Squat
CleangPress
esgCleang&gj
erkgSnatch
Explaingtheggeneralgguidegongmacronutrientsg-
gANSMeat,gvegetables,gnutsg&gseeds,gsomegfruit,glittlegstarch,gnogsugar.keepgintakegtoglevelsg
thatgwillgsupportgexercisegbutgnotgbodygfat.
Whatgaregthegbasicgmovesgingtheggymnasticgsection?g-
gANSPullgupsgDips
Ropegclimbs
gPushgups
PressesgtoghandstandgPiro
uettes
Flipsg
Splits
gHold
s
5gcausesgofgagbadgsquat?g-
gANS1)gWeakgglute/hamstring.gThegglutesgandghamsgaregresponsiblegforgpowerfulghipgextensio
n,gwhichgisgthegkeygtogthegathleticgperformanceguniverse.
2) Poorgengagement,gweakgcontrol,gandgnogawarenessgofgglutegandghamstring.gThegroadg
togpowerful,geffectiveghipgextensiongisgagthreegtogvegyeargodysseygforgmostgathletes.
3) Resultinggattemptgtogsquatgwithgquads.gLeggextensiongdominancegoverghipgextensiongis
gagleadinggobstaclegtogelitegperformancegingathletes.
4) Ingexibility.gTightghamstringsgaregagpowerfulgcontributorgtogslippinggintoglumbargexion-
thegworstgfaultgofgall.
5) Sloppygwork,gpoorgfocus.gThisgisgnotggoinggtogcomegoutgrightgbygaccident.gItgtakesgincredibl
egegort.gThegmoregyougworkgongthegsquat,gthegmoregawarenessgyougdevelopgasgtogitsgcomple
xity.
, Nameg7gsquatgfaults?g-gANS
