CrossFit level 1 (programming) already
passed
Articulate the goal of CF programming ✔✔to increase fitness and GPP
Define and give examples of the three major movement modalities ✔✔Gymnastics=body weight
exercises or
...
CrossFit level 1 (programming) already
passed
Articulate the goal of CF programming ✔✔to increase fitness and GPP
Define and give examples of the three major movement modalities ✔✔Gymnastics=body weight
exercises or calisthenics to improve body control; air squat, pullup, pushup
Weightlifting=comprises Olympic and pwer lifting to increase strength and power; deadlifts,
cleans, snatch
Monostructural is metabolic conditioning or cardio to build stamina; run, bike, swim, skip
Define and give example of common workout formats ✔✔Day 1,5,9 - Single Modality (M
=Long Slow Run, G=Skill Practice, W=High Weight, low rep lift) Focus on Effort, Recovery not
a limiting factor
Day 2,6,10 - Couplets (3-5 Rounds, Task Priority (for Time), Work/Rest Critical)
Day 3,7,11 - Triplets - (AMRAP, Time Priority, Work/Rest is marginal)
Identify how to measure and increase in power in workouts ✔✔time priority means a time is
specified and the goal is to complete as many cycles as possible. Increase in power is by
increasing the cycles within the allotted time
Identify the scope of the movement used in CF programming ✔✔gymnastics
weightlifting
monostructural
Identify the factors that can be varied, which are the most important factors, and how to apply
variance to workouts ✔✔Movements, load, time are the most important also rest, intensity, reps,
duration, rounds
Demostrate an understanding of movement functions and redundancy ✔✔movement functions
default: move a large load over a long distance quickly; high power output.
3 categories 1) mono structural - row, bike,swim 2) gymnastics - air squat, push-up, sit-up, pullup 3)weight lifting - dead lift, overhead presses, cleans
Understand the goal of scaling and how to scale workouts for all populations ✔✔We scale load
& Intensity, we don't change programs
Identify the purpose for rest days ✔✔if you do not rest intensity will suffer and recovery is
needed
Identify how one assesses the effectivenss of a program ✔✔By recording benchmark workouts
an overall power output can be proven to increase.
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