CrossFit level 1 (programming) already passed

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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 ✔✔Gymnastic... s=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. [Show More]

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