CrossFit Level 1 (100% Correct Answers)
CrossFit correct answers Constantly Varied (CV), High Intensity (HI) & Functional Movement (FM)
Functional Movement: Nautral correct answers Natural - part of our DNA - a product of evolution. Natural movements such as squats or presses. We mimic natural movements in daily life. These are sequence of movements that blend into other movements.
Core Fv correct answers (High Force/Low velocity) (Fv/fv/fV)
FM correct answers - Has the ability to move Large Loads (force)
- Long Distances (distance)
- Quickly (time)
FM correct answers Produces power and power can be measured.
Constantly Varied correct answers ???
MLS correct answers Midline Stabilization
PCE correct answers Posterior Chain Engagement
ROM correct answers Range of Motion
C2E correct answers Core to Extremity
AS correct answers Active Shoulders
POP correct answers Points of Performance
Squat (Air Squat) correct answers Set Up
1. Feet Shoulder Width
2. Knees/Hips Extended
3. Spine/Head Neutral
Execution - POP
1. MLS
2. Hips back and down (PCE)
3. Knees tracking out
4. C2E
5. ROM
Faults
1. Loss of Lumbar Curve (MLS)
2. Weight shifts to toes (PCE) 3. Line of Action (C2E)
4. Depth (ROM)
5. Knees
6. Train wreck: flexion, on toes
7. Immature: chest forward
Front Squats (FS) correct answers Set Up
1. Carry over from Air Squat
2. Symmetrical Grip
3. Rack Position (Elbow ^)
Execution - POP
1. Carry over from Air Squat
2. Rack (Bar)
3. High Elbows
4. Frontal Plane
Faults
1. Carry over from Air Squat
2. Low Elbows
3. Bar Rack off shoulders/torso
Overhead Squat (OHS) correct answers Set Up
1. Bar OH Frontal Plane
2. Active Shoulders (AS)
3. External Rotated Shoulders
Execution - POP
1. Carry over from Air Squat
2. Active Shoulders (AS)
3. Keep bar in Frontal Plane
Faults
1. Carry over from Air Squat
2. Deactivate shoulders (bent elbows / lazy shoulders)
3. Bar in front of Frontal Plane
Fitness correct answers Work capacity
Across Broad Times
Modal domains
4 Defining Fitness Models correct answers 1. 10 General Physical Skills (GPS)
2. The Hopper - Mixture of all 3 Modalities 3. Metabolic Pathways: areas that make energy
4. The Sickness/Wellness Fitness Continuum
1st Fitness Models
10 General Physical Skills (GPS) correct answers In the Organic Category you have to train-
1. Endurance - Organic (Training)
2. Strength - Organic (Training)
3. Stamina - Organic (Training)
4. Flexibility - Organic (Training)
In this category you have to train and practice-
5. Power - Organic & Neurological
6. Speed - Organic & Neurological
In the neurological category you have to practice-
7. Coordination - Neurological (Practice)
8. Accuracy - Neurological (Practice)
9. Agility - Neurological (Practice)
10. Balance - Neurological (Practice)
*He/She is fittest who balances all 10 skills/Pathways/Hopper. Balance of physiological adaptations.
2nd Fitness Models
The Hopper correct answers Mixture of all 3 Modalities
1. Gymnastics - G
2. Metabolic Conditioning - M
3. Weight Training - W
Throw all of the different modalities into the hopper and pick at random. The best athlete finishes near the top in all modalities. Exposing deficiencies improves fitness level. Balance of skills and drills.
Metabolic Pathways correct answers Responsible for energy production.
Phosphagen Pathway
Glycolytic Pathway
Oxidative Pathway correct answers Sprint Mid-Distance Distance
Primary Energy System Phosphagen Glycolytic Oxidative
Duration of work (secs)
CrossFit correct answers Constantly Varied (CV), High Intensity (HI) & Functional Movement (FM)
Functional Movement: Nautral correct answers Natural - part of our DNA - a product of evolution. Natural movements such as squats or presses. We mimic natural movements in daily life. These are sequence of movements that blend into other movements.
Core Fv correct answers (High Force/Low velocity) (Fv/fv/fV)
FM correct answers - Has the ability to move Large Loads (force)
- Long Distances (distance)
- Quickly (time)
FM correct answers Produces power and power can be measured.
Constantly Varied correct answers ???
MLS correct answers Midline Stabilization
PCE correct answers Posterior Chain Engagement
ROM correct answers Range of Motion
C2E correct answers Core to Extremity
AS correct answers Active Shoulders
POP correct answers Points of Performance
Squat (Air Squat) correct answers Set Up
1. Feet Shoulder Width
2. Knees/Hips Extended
3. Spine/Head Neutral
Execution - POP
1. MLS
2. Hips back and down (PCE)
3. Knees tracking out
4. C2E
5. ROM
Faults
1. Loss of Lumbar Curve (MLS)
2. Weight shifts to toes (PCE) 3. Line of Action (C2E)
4. Depth (ROM)
5. Knees
6. Train wreck: flexion, on toes
7. Immature: chest forward
Front Squats (FS) correct answers Set Up
1. Carry over from Air Squat
2. Symmetrical Grip
3. Rack Position (Elbow ^)
Execution - POP
1. Carry over from Air Squat
2. Rack (Bar)
3. High Elbows
4. Frontal Plane
Faults
1. Carry over from Air Squat
2. Low Elbows
3. Bar Rack off shoulders/torso
Overhead Squat (OHS) correct answers Set Up
1. Bar OH Frontal Plane
2. Active Shoulders (AS)
3. External Rotated Shoulders
Execution - POP
1. Carry over from Air Squat
2. Active Shoulders (AS)
3. Keep bar in Frontal Plane
Faults
1. Carry over from Air Squat
2. Deactivate shoulders (bent elbows / lazy shoulders)
3. Bar in front of Frontal Plane
Fitness correct answers Work capacity
Across Broad Times
Modal domains
4 Defining Fitness Models correct answers 1. 10 General Physical Skills (GPS)
2. The Hopper - Mixture of all 3 Modalities 3. Metabolic Pathways: areas that make energy
4. The Sickness/Wellness Fitness Continuum
1st Fitness Models
10 General Physical Skills (GPS) correct answers In the Organic Category you have to train-
1. Endurance - Organic (Training)
2. Strength - Organic (Training)
3. Stamina - Organic (Training)
4. Flexibility - Organic (Training)
In this category you have to train and practice-
5. Power - Organic & Neurological
6. Speed - Organic & Neurological
In the neurological category you have to practice-
7. Coordination - Neurological (Practice)
8. Accuracy - Neurological (Practice)
9. Agility - Neurological (Practice)
10. Balance - Neurological (Practice)
*He/She is fittest who balances all 10 skills/Pathways/Hopper. Balance of physiological adaptations.
2nd Fitness Models
The Hopper correct answers Mixture of all 3 Modalities
1. Gymnastics - G
2. Metabolic Conditioning - M
3. Weight Training - W
Throw all of the different modalities into the hopper and pick at random. The best athlete finishes near the top in all modalities. Exposing deficiencies improves fitness level. Balance of skills and drills.
Metabolic Pathways correct answers Responsible for energy production.
Phosphagen Pathway
Glycolytic Pathway
Oxidative Pathway correct answers Sprint Mid-Distance Distance
Primary Energy System Phosphagen Glycolytic Oxidative
Duration of work (secs)
