CrossFit Level 2 Exam Certificate Assessment V2 2026/2027 Edition | Complete solutions | Verified Questions & Answers | 100% Correct Solutions | Grade A

CrossFit Level 2 Exam Certificate Assessment V2 2026/2027 Edition | Complete solutions | Verified Questions & Answers | 100% Correct Solutions | Grade A Q: Name the 6 different capacity abilities to coach Crossfit? Answer 1- teaching 2- seeing 3- correcting 4- group management 5- peesence & attitude 6- demonstration Q: Why are the 6 different capacity abilities important? Answer An effective trainer has the ability to safeguard health and improve performance for a client beyond what they could do alone Q: Describe Teaching Answer The ability to effectively articulate and instruct the mechanics of each movement, including the ability to focus on major points of performance before more subtle or nuanced ones. It also includes the ability to change instruction based on the athletes needs and capacity. Q: Describe Seeing Answer The ability to discern good from poor movement mechanics and identity both gross and subtle faults whether the athlete is in motion or static Q: Name where static faults usually occur? Answer Usually brief pauses, usually starting, receiving or finish positions for example: Set up on deadlift Bottom of squat Easier to see an assess Q: Name where dynamic faults occur? Answer Often high speed which makes difficult to see, for example: 1- pressing to early on push press 2- not reaching full hip extension in the drive phase of a clean 3- initiating the squat with knees Q: Name some effective ways of 'seeing' faults? Answer 1- use slow mo app/ internet video 2- methodically survey athletes for one fault at a time I.e. in. Push jerk: first hip extension, second weight in heels, third pressing early Q: Describe 'Correcting' Answer The ability to facilitate better mechanics for an athlete using visual, verbal and/or tactile cues. This includes the ability to triage (priorities) faults in order of importance, which requires an understanding of how multiple faults are related. Q: Name 4 correcting hinges the trainer should implement? Answer 1- use successful cues 2- know multiple corrections for each fault 3- triage faulty movement 4- balance criticism with praise Q: Name the 3 step process for developing short, specific and actionable cues? Answer 1- identify the fault 2- identify what is out of place (name the body part) 3- give direction to the body part Q: Name some strategies for corrective cues? Answer 1- verbal - speaking 2- visual - showing 3- tactile - touching Q: Explain 'triaging' faults? Answer Assigning urgency to multiple faults in most to least importance, for example: loss of neutral spine on back squat is greater risk than on air squat however depth would be more important on a air squat over loss of neutral spine due to being unloaded an developing range of movement. Q: Describe 'group management' Answer The ability to organise and manage, both at micro level (within class) and at the macro gym level. This includes managing time well; organisation of space the space, equipment, and participation for optimal flow and experience; planning ahead. Q: What is controlling the group? Answer Ensuing everyone moves at the same amount of reps during warmup an skills work. This allows the trainer to systematically and selectively observe all individuals - ensuring no bias coaching Q: Describe 'presence & attitude'? Answer The ability to create a positive and engaging learning environment, showing empathy for athletes and creating rapport. Q: Describe 'demonstration'? Answer The ability to provide athletes with an accurate visual example of movement at hand. A trainer may do this by using themselves as a example or someone with good mechanics. This requires a strong awareness of ones own movement mechanics. It's also leading by example. Q: Name some visual aids when demonstrating? Answer 1- highlight points of performance 2- show range-of-movement 3- explain movement corrections Q: What's is chasing virtuosity in coaching? Answer Doing the common uncommonly well - chase excellence Q: All 9 movement themes are categorised with similar positions an movement patterns, name these 8 themes: Answer 1- midline stabilisation 2- core-to-extremity movement 3- balance about the frontal plane 4- posterior-chain engagement 5- sound hip function 6- active shoulders 7- full range of motion about a joint 8- effective stance and/or grip Q: What are the benefits of the 9 movement theme categories? Answer Improved performance Minimise risk of injury Best mechanical an muscular alignment Confirming safety - efficacy - efficiency simultaneously Q: Describe 'Midline Stabilisation'? Answer Maintaining a stable - normal S-curve of spine when dynamic or loaded. Known as: 'core strength' through engaging the abdominals, int/ext obliques and erector spinae creating a belt of muscle around the vertebrae's Q: Name the 'risk for injury' hierarchy of spinal positions starting least first Answer 1- Safest: midline stabilisation in a neutral position. 2- more risky: loss/non-neutral spine in a static position - no movement on spinal segments. 3- most risky: loss/non-neutral spine during movement - creates movement in spinal segments (high risk) Q: What is the most common injury due to loss of midline stabilisation? Answer Lumber spine (L1-L5) due to changing its normal concave curvature Q: Describe Core-to-Extremity movement Answer Muscle contraction Sequence that begins: Large-force-producing, low-velocity muscles such as core and hips and ends with: Small-force-producing, high-velocity muscles such as biceps, calves, wrist flexors. It's a base where force radiates from and is how performance & efficiency is improved. Explain 'Balance about the Frontal Plane'? Answer Frontal plane divides the athlete into anterior (front) & posterior (back). Can determine the athletes line of action & efficiency. Can increase the performance by being more efficient when moving a object. Explain what can happen when a athlete has deviations with the 'balance about frontal plane'? Answer Deviations on this 'line of action' can prevent task completion, especially when loading. Impair other points of performance such as neutral spine, weight on the heels. Increase the risk of injury. Explain what the Posterior chain is? Answer Group of muscles, tendons an ligaments on the posterior (back) which include: Hamstrings Glutes Spinal erectors What is posterior-chain engagement? Answer Are back muscles on the posterior chain engage in the attempt to exclude the anterior chain. Balanced pressure between the balls an heels of the feet. (Point of performance- heels down) Helps athlete maintain optimal alignment with the foot. What does keeping the heels down/rooted create? Answer Brings load closer to frontal plane What promotes Midline stabilisation & balance in the frontal plane? Answer Posterior-chain engagement What will result is a lack of 'posterior chain engagement'? Answer - shifting excessively forward - observe the centre of pressure in the feet in all movements particularly knew & hip. - can create a premature triple extension What is triple extension? Answer It's the hip, knee an ankle joints all open at once. This is created after a violent extension. Describe 'sound hip function'? Answer Sound hip function refers to the athletes ability to FLEX & EXTEND the hip to maximise its contribution to the movement. The hamstring & glutes are powerful? Answer Hip extensors Powerful & complete hip extension is necessary for elite athletic capacity because: Answer - it applies the most force on the object & - creates the most elevation on the object, giving the athlete the most time to accommodate or receive it. Give 3 ways poor hip extension is expressed? Answer 1- muted hip 2- lack of hip extension &/or 3- slow hip extension Explain what muted hips is and what occurs Muted hip is when the hip never closes/flexes and is permanently open. This results in the quadriceps being the main driver and no contribution from the hamstrings & glutes making it more difficult to accelerate an bar/object - reduced power transmission. What plans a critical role in accelerating an object from its starting point, for example from rack to overhead? Speed of the hip extension Explain 'active shoulder'? Is the most stable position for the shoulder when working against load. Are scapular position & stabilisation, prevent shoulder rounding. Keeping the shoulder in a neutral position without giving way under load. The athlete has enough space between the anatomical structures to move freely & without impingement. Applying force opposite to load without taking to end ranges that could effect midline stabilisation. What grip can increase the chances of a shoulder impingement? Narrow grip What direction do the shoulder move when an athlete loses 'active shoulder'? The shoulder move forward and down depending on the movement. The coach must see where the force is being applied an decide if the shoulder are moving in the same direction. (Yielding/giving way) Explain what 'Full Range of Motion About a Joint' is? - natural anatomical beginning & end positions. - allows greater complement of musculature. - overall better mechanical advantage. - joint safety - required by movement, life, sport through neuromuscular coordination. - more power can be generated. When should movement mechanics change? Only when obvious gains in performance or a decreased risk to injury Explain what heavy days are? Necessary to build top-end strength & power. Predominantly Drive strength adaptations. Work capacity in intervals of 10 seconds or less. Heavy days can be completed with any weightlifting or gymnastic movement such as a weighted dip. Barbell is best used due to its loading potential. Should be used at least once a week or every two cycles - where a cycle is 3 on 1 off. PRs aren't essential but lifting heavy will still reap benefits. Explain the 'generalised work-capacity curve'? On a chart the vertical line is power and on the horizontal line is time. Short time - high power and long time - low power. Is it possible to have high levels of short-duration power& little power elsewhere? Yes it's possible to high power low duration Is it possible to have low levels of short-duration power and higher levels of longer duration power? No this is impossible- u can only get short duration and high power - think of the generalised work-capacity curve Describe the heavy lifting repetition schemes and what they consist of? - small sets - 1 to 5 reps - overall total volume from 7 to 25 repetitions - above 80/85% of one repetition maximum - generally higher reps with lower load which develops stamina/technique - generally lower reps with higher load develops top end strength - typical patterns 7x1, 5x3, 5x5 (sets x reps) pyramids 1-2-3-2-1 or 5-4-3-2-1 and EMOM. Who can do heavy lifts? Anyone young, old, fit, unfit an even beginners. Using the concept 'relative intensity' - the trainer has each athlete lift a load that is relatively heavy for them. What needs to be implemented to reduce the risk during heavy lifting sessions? Thorough warm up by: - increasing core temperature. - improved range of motion. - opportunity to refine mechanics. - at least 3-5 warm up sets with light weight high reps progressing heavier weight lower reps. - avoiding fatigue. Explain 'Analysing programming for effectiveness'? Programme to produce results by measurable improvement in performance markers. For example: - Increased loads of heavy days. - decreased times on task priority workouts. - increased reps/rounds on time priority. What could ineffective programming cause? No results/less results when compared to effective programming. Decreased performance on benchmark workouts Higher rate of injury What is the key results based on "effective"? Real changes in measurable, observable and repeatable markers - clients need results to determine how effective it is Why would a trainer not expect personal records (PR) every benchmark workout? This is due to variables beyond there control such as: mood, sleep, stress, physiology of athlete, even commitment to the program. This is especially in intermediate & advanced athletes. Explain what variance in Crossfit programming is? Is intended variation of functional movements, loads, repetition schemes, time durations within a single/series of workouts over months & years to maximise ones fitness. What is not a primary factor variable to consider in Crossfit programming? Environment Gear Routine C programming demonstrates effective variance by: - not following a set pattern - includes all movements regardless of skill - allows opportunities to assess (benchmarks) - creates simple, short, high intensity pairings What is biasing? Programming certain elements more frequently regardless of current capacity in them areas. What would be a perfect Opportunity to complete during the warm up? Working on weaknesses Work on movements relevant to the W-O-D Prevent overload an fatigue Opportunity to scale W-O-D effectively What must the trainer review when scaling for the intended stimulus? - movement function - loading parameters - timeframe - volume of repetitions What are the 4 common populations strategies a trainer can employ for scaling? 1. Beginner or deconditioned 2. Intermediate athletes 3. Advanced athletes 4. Injured athletes Define the beginners population? - doing Crossfit for 6 months or less - beginner/ deconditioned or elderly individuals - points of performance through full range of movement are most important What are the primary variables to scaling? Loads Distance Repetitions Then after these change movement Define the intermediate population? - Completing Crossfit 6months to 3 years. - usually perform workouts 'as prescribed' - can struggle with some loads and gymnastic movements - usually deal with multiple scaling options Define advanced athletes? - Perform all workouts & movements prescribed - high sporting background or completing Crossfit for years - would scale due to: sickness, injury, personal problems, recent string of activities or lower loading/reps to advance athlete both physically & mentally. - maybe scale 'UP' workouts What must be scaled for injured athletes? - depending on injury - replicate all workout variables as closely as possible. - pain free range of motion is the guide - use injured area with caution if at all - replicate all movements as closely as possible - when injury has cleared increase intensity gradually an heavy emphasis the mechanics Name some common programming pitfalls? - lack of regular assessment - randomisation of workout variables - biasing certain variables - emphasising non-essential elements too much complication and uniqueness. - avoiding higher-skill development such as levers, planches, press to handstands or pirouettes. - excessive volume (two workouts a day like games athletes) - completing all WODs using games movement standards Explain warm-ups to address weaknesses? Break warmups down into relevant modality such as: Day 1 - weightlifting Day 2 - gymnastics Day 3 - mono structural Opportunity to touch up on skills - may or may not be present in the Wod. Usually progressive by 2 to 3 rounds of around 5 to 15 repetitions Not to fatigue Give an example of warm ups to address weaknesses: Day 1: warm up to be weightlifting & workout to be mono structural. Day 2: warm up to be gymnastics & workout gymnastics & weightlifting. Day 3: warm up to be basic bodyweight & workout mono structural, gymnastics & weightlifting Etc. Explain a typical weightlifting warm up Barbell or dumbbell complex Deadlift, hang power clean, front squat, press & thruster then TGU 2/3 rounds of 5 to 15 reps Explain a typical warm up for gymnastics: 2-3 rounds 5-15 reps Depending of abilities: Tuck to inverted hang then skin the cat Pike to inverted hang, then skin cat Strict muscle up to support Forward roll back to L-support Forward roll to hang Etc... Give a example of a typical BBW warm up 5-15 reps 2-3 rounds of Squat, push ups, sit ups, pull ups & back extension Change each round to more lunge, dip, vups etc. Running pose. Explain the warm up programming template What are the 3 outlines of a lesson plan? 1- warm up 2- workout 3- cooldown What logistical factors need to be made when completing a lesson plan? Gear availability Class size Gym space Space for equipment Athlete layout Athletes experience level Name the two types of warm up 1- general 2- specific Explain a generalised warmup Increase core temp & blood flow to muscles, prime cardio/respiratory system. Increase mobility & move joints through full range of movement. Usually consist of callisthenics type movements & dynamic range of motion. Explain the specific warm up? Build & refine proper mechanics for the workout. Prepare mentally & physically challenge. Best prepared the athlete for the demands Varied range of motion can be used for example power vs squat, medicine ball vs barbells Apart from generalised & specific warm ups, what else could you include? Improve deficiencies in any movement for example: refine mechanics vs acquire new skills (optimising program design) When is the best opportunity to implement scaling? During the warm up, this is a perfect opportunity to review the athletes capacity What must be included for the workout? Pre-workout brief Workout execution Movement standards Repetition scheme etc. Workout abbreviations & acronyms Clear demonstration of expectations Review intended stimulus Set scaling optional What is expected of the trainer during the athletes working out? Not repetition counting, cheering or music selections, it is: Push athletes intensity with sound mechanics. Help minimise injury risk but keep intensity to drive progress. Encouragement, motivation, reinforcement, feedback on improvement/refinements Deliver actionable & effective cues What is the main aim of the cooldown? Aid recovery. Allow athletes to regain mental acuity. Cooldown core body temp. Slow heart rate. Catch breaths. Facilitate full range of motion. What is the secondary aim of a cooldown? Additional skill work Fitness challenge Education for athlete (nutrition talk etc) Prepare for next class Leaves client prepared for the rest of day, capable & eager to return with full appreciation of accomplishment. Give some examples of cooldown? Allow athletes to rest Stretch Foam roll especially taxed areas Options for open period for members to choose next drill. Introduce a 'finisher' with partners or groups impromptus fitness test, handstand walks or rope climbs. Reinforce sound mechanics and correct errors. Not to become a second workout Record there's workout results Post workout what must a athlete record? Times, repetitions, loads, scaling or modification and especially weights lifted on strength days What must a trainer look for on the cooldown? Client survey Mental faculties Visible signs of injury or distress Pay attention to verbal an non-verbal cues for clients welfare Encourage feedback on performance & response Not over rushed