CrossfitgLevelg1gCertificationg(withgCompletegSolutions)
WhatgisgcrossfitgcorrectganswersgConstantlygvariedgfunctionalgmovementsgexecutedgatghigh
gintensity
ConstantlygvariedgcorrectganswersgGeneralgphysicalgpreparednessg(GPP)
WhatgisgGeneralgPhysicalgPreparednessgcorrectganswersgTermgusedgtogdescribegtheggeneral
isedgbasegqualitiesgofgangathlete
What'sgthegaimgofgGPPgcorrectganswersgTogestablishgagboardgfoundationalgfitnessglevelgth
atgcangthengbegconvertedgandgappliedgthroughoutgagwidegrangegofgtasksghopinggtogconsist
entlygmakeggainsgingtheg10ggeneralgphysicalgskillsgofgfitnessgwhichgpreparesgyougforgany
gphysicalgchallenge
WhatgisgfunctionalgmovementgcorrectganswersgNaturalgseengingnature,guniversalgmotorgrec
ruitmentgpatterns,gessentialgtogqualitygofglife,gcompoundgyetgirreducible,gcoregtogextremity
g=gefficiency
WhatgisgUMRPgcorrectganswersgUniversalgmotorgrecruitmentgpatterns
NamegthegCrossFitgmodelsgcorrectganswersg1g-gTenggeneralgphysicalgskills
2g-gThegHopperg
3g-gThreegmetabolicgpathways
4g-gSicknessgWellnessgFitnessgContinuum
Whatgaregtheg10ggeneralgphysicalgskills?gcorrectganswersg1g-
gcardiog&grespiratorygendurance
2g-gstamina
3g-gstrengthg
4g-gflexibility
5g-gpower
6g-gspeed
7g-gcoordinationg
8g-gagility
9g-gbalance
10g-gaccuracy
Outgofgtheg10ggeneralgphysicalgskillsgwhichgaregorganicgandgrequiregtraininggcorrectgansw
ersgCVRE
Stamina
Strength
Flexibility
Outgofgtheg10ggeneralgphysicalgskillsgwhichgaregneurologicalgandgrequiresgpracticegcorrect
ganswersgAgility
,Balance
Accuracy
Coordination
Outgofgtheg10ggeneralgphysicalgskillsgwhichgaregbothgorganicgandgneurologicalgandgrequir
egtraininggangpracticegcorrectganswersgPower
Speed
What'sgthegaimgofgthegHopper?gcorrectganswersgPhysicalgchallengeglottery
Measurablegtasks
Quantifiable
Balancegofgskillsgandgdrills
Thegperformancegofgathleticgtasks,gfitnessgisgaboutgbeinggablegtogperformgwellgatganygtas
kgimaginable.
Thisgmodelgsuggestsgthatgyourgfitnessgcangbegmeasuredgbygyourgcapacitygtogperformgwell
gatgthesegtasksgingrelationgtogothergindividuals.
Namegtheg3gmetabolicgpathways?gcorrectganswersg1g-gPhosphagen
2g-gglycolytic
3g-goxidative
DefinegPhosphagengPathwaygcorrectganswersgTypicallyganaerobic,g
100%ghighgpowerg-glowgtimegactivities
10gsecondsgorgless
Typicallyg100mgsprintgorgshotgput
1grepgmaxgongdeadlift
Typeg2bgmusclegfibres
DefinegglycolyticgpathwaygcorrectganswersgMixgofgAnaerobicgandgaerobic
Nogmoregtheng2gminsgwork
Typicallyg400mgsprint
70%gpower/effort
Typeg2agmusclesgfibres
DefinegoxidativegpathwaygcorrectganswersgAerobic
Anythinggoverg2gminsgworkgcapacity
Lowgintensitygeffortsg40%g
Typeg1gmusclegfibres
Marathongrunners,gtriathlonsgetc.
Whatgisgtheg4thgCrossFitgmodel?gcorrectganswersgSickness,gwell,gfitgcontinuumgmodel
Definegtheg4thgmodelgcorrectganswersgHealthgmakersgmeasuringgfromgsicknessgtogfitnessg
Parametersgatgmainlygsickness,gwellnessgandgfitness
Healthgmakersgmeasurementsgsuchgas:
Restinggheartgrate
,Bloodgpressure
Deadliftgweight
Markersgshouldgmovegtowardsgfitness
Workgcapacitygacrossgagbroadgtimegandgmodalgdomains
Addgthirdgaxisgbeinggagegforghealth
SogfitnessgcangbegdefinedgasgcorrectganswersgWorkgcapacitygacrossgagbroadgtimegandgmo
delgdomains
WhatgaregthegmajorgliftsginvolvedgCF?gcorrectganswersgDeadlift
Squat
Clean
Presses
Cleang&gjerk
Snatch
ExplaingtheggeneralgguidegongmacronutrientsgcorrectganswersgMeat,gvegetables,gnutsg&gsee
ds,gsomegfruit,glittlegstarch,gnogsugar.keepgintakegtoglevelsgthatgwillgsupportgexercisegbutg
notgbodygfat.
Whatgaregthegbasicgmovesgingtheggymnasticgsection?gcorrectganswersgPullgups
Dips
Ropegclimbs
Pushgups
Pressesgtoghandstand
Pirouettes
Flips
Splits
Holds
5gcausesgofgagbadgsquat?gcorrectganswersg1)gWeakgglute/
hamstring.gThegglutesgandghamsgaregresponsiblegforgpowerfulghipgextension,gwhichgisgtheg
keygtogthegathleticgperformanceguniverse.
2)gPoorgengagement,gweakgcontrol,gandgnogawarenessgofgglutegandghamstring.gThegroadgt
ogpowerful,geffectiveghipgextensiongisgagthreegtogvegyeargodysseygforgmostgathletes.
3)gResultinggattemptgtogsquatgwithgquads.gLeggextensiongdominancegoverghipgextensiongis
gagleadinggobstaclegtogelitegperformancegingathletes.
4)gIngexibility.gTightghamstringsgaregagpowerfulgcontributorgtogslippinggintoglumbargexion-
thegworstgfaultgofgall.
5)gSloppygwork,gpoorgfocus.gThisgisgnotggoinggtogcomegoutgrightgbygaccident.gItgtakesgin
crediblegegort.gThegmoregyougworkgongthegsquat,gthegmoregawarenessgyougdevelopgasgtog
itsgcomplexity.
, Nameg7gsquatgfaults?gcorrectganswersg
Whatgaregthegthreegmovementgseries?gcorrectganswersg1g-gSquat
2g-gPress
3g-gDeadlift
Namegtheg9gfoundationalgmovementsgfromgtheg3gmovementsgseries:gcorrectganswersg1g-
gAirgSquat
2g-gFrontgSquat
3g-gOverheadgSquat
4g-gPress
5g-gPushgPress
6g-gPushgJerk
7g-gDeadlift
8g-gSumogDeadliftgHighgPull
9g-gMedballgClean
Giveg5greasonsgforgtheg3gmovementgseriesgcorrectganswersg1-gMLSgmidlinegstabilisation
2-gASgactivegshouldersg(retraction/elevationgofgscapula)
3-gPosteriorgChaingEngagementg(heelsgdowngandgbalancegingfrontalgchain)
4-gROMgrangegofgmovementg(specificgtogeachgexercise)
5-gCoregtogExtremityg(starsgatgcentregandgradiatesgout)
ExplaingthegThegAirgSquatgsequence?gcorrectganswersg1-setgup:gshoulder-widthgstance
2-hipsgdescendgbackgandgdown,
-glumbergcurvegmaintained
-gkneesginglinegwithgtoes
-ghipsgdescendglowergthengknees
-gheelsgdown
3-gfinish:gcompletegatgfullghipg&gkneegextension
Airgsquatgfaultg-gLossgofgagneutralgspine,gbygflexinggtheglumbergcurve?
gcorrectganswersgCorrections:
-gcuegthegathletegtogliftgchest.
-ghavegathletegraisegtheirgarmsgasgtheygdescendgtogbottomgofgthegsquat
Airgsquatgfault:gweightgin,gorgshifting,gtogtoesgcorrectganswersgCorrections:
WhatgisgcrossfitgcorrectganswersgConstantlygvariedgfunctionalgmovementsgexecutedgatghigh
gintensity
ConstantlygvariedgcorrectganswersgGeneralgphysicalgpreparednessg(GPP)
WhatgisgGeneralgPhysicalgPreparednessgcorrectganswersgTermgusedgtogdescribegtheggeneral
isedgbasegqualitiesgofgangathlete
What'sgthegaimgofgGPPgcorrectganswersgTogestablishgagboardgfoundationalgfitnessglevelgth
atgcangthengbegconvertedgandgappliedgthroughoutgagwidegrangegofgtasksghopinggtogconsist
entlygmakeggainsgingtheg10ggeneralgphysicalgskillsgofgfitnessgwhichgpreparesgyougforgany
gphysicalgchallenge
WhatgisgfunctionalgmovementgcorrectganswersgNaturalgseengingnature,guniversalgmotorgrec
ruitmentgpatterns,gessentialgtogqualitygofglife,gcompoundgyetgirreducible,gcoregtogextremity
g=gefficiency
WhatgisgUMRPgcorrectganswersgUniversalgmotorgrecruitmentgpatterns
NamegthegCrossFitgmodelsgcorrectganswersg1g-gTenggeneralgphysicalgskills
2g-gThegHopperg
3g-gThreegmetabolicgpathways
4g-gSicknessgWellnessgFitnessgContinuum
Whatgaregtheg10ggeneralgphysicalgskills?gcorrectganswersg1g-
gcardiog&grespiratorygendurance
2g-gstamina
3g-gstrengthg
4g-gflexibility
5g-gpower
6g-gspeed
7g-gcoordinationg
8g-gagility
9g-gbalance
10g-gaccuracy
Outgofgtheg10ggeneralgphysicalgskillsgwhichgaregorganicgandgrequiregtraininggcorrectgansw
ersgCVRE
Stamina
Strength
Flexibility
Outgofgtheg10ggeneralgphysicalgskillsgwhichgaregneurologicalgandgrequiresgpracticegcorrect
ganswersgAgility
,Balance
Accuracy
Coordination
Outgofgtheg10ggeneralgphysicalgskillsgwhichgaregbothgorganicgandgneurologicalgandgrequir
egtraininggangpracticegcorrectganswersgPower
Speed
What'sgthegaimgofgthegHopper?gcorrectganswersgPhysicalgchallengeglottery
Measurablegtasks
Quantifiable
Balancegofgskillsgandgdrills
Thegperformancegofgathleticgtasks,gfitnessgisgaboutgbeinggablegtogperformgwellgatganygtas
kgimaginable.
Thisgmodelgsuggestsgthatgyourgfitnessgcangbegmeasuredgbygyourgcapacitygtogperformgwell
gatgthesegtasksgingrelationgtogothergindividuals.
Namegtheg3gmetabolicgpathways?gcorrectganswersg1g-gPhosphagen
2g-gglycolytic
3g-goxidative
DefinegPhosphagengPathwaygcorrectganswersgTypicallyganaerobic,g
100%ghighgpowerg-glowgtimegactivities
10gsecondsgorgless
Typicallyg100mgsprintgorgshotgput
1grepgmaxgongdeadlift
Typeg2bgmusclegfibres
DefinegglycolyticgpathwaygcorrectganswersgMixgofgAnaerobicgandgaerobic
Nogmoregtheng2gminsgwork
Typicallyg400mgsprint
70%gpower/effort
Typeg2agmusclesgfibres
DefinegoxidativegpathwaygcorrectganswersgAerobic
Anythinggoverg2gminsgworkgcapacity
Lowgintensitygeffortsg40%g
Typeg1gmusclegfibres
Marathongrunners,gtriathlonsgetc.
Whatgisgtheg4thgCrossFitgmodel?gcorrectganswersgSickness,gwell,gfitgcontinuumgmodel
Definegtheg4thgmodelgcorrectganswersgHealthgmakersgmeasuringgfromgsicknessgtogfitnessg
Parametersgatgmainlygsickness,gwellnessgandgfitness
Healthgmakersgmeasurementsgsuchgas:
Restinggheartgrate
,Bloodgpressure
Deadliftgweight
Markersgshouldgmovegtowardsgfitness
Workgcapacitygacrossgagbroadgtimegandgmodalgdomains
Addgthirdgaxisgbeinggagegforghealth
SogfitnessgcangbegdefinedgasgcorrectganswersgWorkgcapacitygacrossgagbroadgtimegandgmo
delgdomains
WhatgaregthegmajorgliftsginvolvedgCF?gcorrectganswersgDeadlift
Squat
Clean
Presses
Cleang&gjerk
Snatch
ExplaingtheggeneralgguidegongmacronutrientsgcorrectganswersgMeat,gvegetables,gnutsg&gsee
ds,gsomegfruit,glittlegstarch,gnogsugar.keepgintakegtoglevelsgthatgwillgsupportgexercisegbutg
notgbodygfat.
Whatgaregthegbasicgmovesgingtheggymnasticgsection?gcorrectganswersgPullgups
Dips
Ropegclimbs
Pushgups
Pressesgtoghandstand
Pirouettes
Flips
Splits
Holds
5gcausesgofgagbadgsquat?gcorrectganswersg1)gWeakgglute/
hamstring.gThegglutesgandghamsgaregresponsiblegforgpowerfulghipgextension,gwhichgisgtheg
keygtogthegathleticgperformanceguniverse.
2)gPoorgengagement,gweakgcontrol,gandgnogawarenessgofgglutegandghamstring.gThegroadgt
ogpowerful,geffectiveghipgextensiongisgagthreegtogvegyeargodysseygforgmostgathletes.
3)gResultinggattemptgtogsquatgwithgquads.gLeggextensiongdominancegoverghipgextensiongis
gagleadinggobstaclegtogelitegperformancegingathletes.
4)gIngexibility.gTightghamstringsgaregagpowerfulgcontributorgtogslippinggintoglumbargexion-
thegworstgfaultgofgall.
5)gSloppygwork,gpoorgfocus.gThisgisgnotggoinggtogcomegoutgrightgbygaccident.gItgtakesgin
crediblegegort.gThegmoregyougworkgongthegsquat,gthegmoregawarenessgyougdevelopgasgtog
itsgcomplexity.
, Nameg7gsquatgfaults?gcorrectganswersg
Whatgaregthegthreegmovementgseries?gcorrectganswersg1g-gSquat
2g-gPress
3g-gDeadlift
Namegtheg9gfoundationalgmovementsgfromgtheg3gmovementsgseries:gcorrectganswersg1g-
gAirgSquat
2g-gFrontgSquat
3g-gOverheadgSquat
4g-gPress
5g-gPushgPress
6g-gPushgJerk
7g-gDeadlift
8g-gSumogDeadliftgHighgPull
9g-gMedballgClean
Giveg5greasonsgforgtheg3gmovementgseriesgcorrectganswersg1-gMLSgmidlinegstabilisation
2-gASgactivegshouldersg(retraction/elevationgofgscapula)
3-gPosteriorgChaingEngagementg(heelsgdowngandgbalancegingfrontalgchain)
4-gROMgrangegofgmovementg(specificgtogeachgexercise)
5-gCoregtogExtremityg(starsgatgcentregandgradiatesgout)
ExplaingthegThegAirgSquatgsequence?gcorrectganswersg1-setgup:gshoulder-widthgstance
2-hipsgdescendgbackgandgdown,
-glumbergcurvegmaintained
-gkneesginglinegwithgtoes
-ghipsgdescendglowergthengknees
-gheelsgdown
3-gfinish:gcompletegatgfullghipg&gkneegextension
Airgsquatgfaultg-gLossgofgagneutralgspine,gbygflexinggtheglumbergcurve?
gcorrectganswersgCorrections:
-gcuegthegathletegtogliftgchest.
-ghavegathletegraisegtheirgarmsgasgtheygdescendgtogbottomgofgthegsquat
Airgsquatgfault:gweightgin,gorgshifting,gtogtoesgcorrectganswersgCorrections:
