CrossFit Level 3 Exam Certificate Assessment V2 2026/2027 Edition | Complete solutions | Verified Questions & Answers | 100% Correct Solutions | Grade A

CrossFit Level 3 Exam Certificate Assessment V2 2026/2027 Edition | Complete solutions | Verified Questions & Answers | 100% Correct Solutions | Grade A What is the SET-UP (Teaching) for the AIR SQUAT? - Shoulder-width stance - Full extension at hips and knees What is the EXECUTION (Teaching) for the AIR SQUAT? - Hips descend back and down - Lumbar curve maintained - Knees in line with toes - Hips descend lower than knees - Heels down - Complete at full hip and knee extension What are the PRIMARY POINTS OF PERFORMANCE (Seeing) for the AIR SQUAT? - Lumbar curve maintained - Weight on heels - Move to a depth below parallel - Initiate with the hips moving back - Knees track in line with toes What are the COMMON FAULTS (Correcting) in the AIR SQUAT? - Loss of lumbar curve in flexion - Weight in, or shifting to, the toes - Not going low enough - Initiating with knees so weight is on the toes - Knees caving inside the feet - Immature squat What is the SET-UP (Teaching) for the FRONT SQUAT? - Same as air squat, plus: - Hands just outside the shoulders - Loose, fingertip grip on the bar - Elbows high (upper arms parallel to the ground) What is the EXECUTION (Teaching) for the FRONT SQUAT? - Same as air squat, plus: - Maintain front-rack position - Bar moves over the middle of the foot What are the PRIMARY POINTS OF PERFORMANCE (Seeing) for the FRONT SQUAT? - Same as air squat, plus: - Front-rack position maintained - Bar stays close to the frontal plane What are the COMMON FAULTS (Correcting) in the FRONT SQUAT? - Same as air squat, plus: - Improper rack position (bar not in contact with torso) - Elbows dropping during the squat (bar moves away from frontal plane) What is the SET-UP (Teaching) for the OVERHEAD SQUAT? - Same as air squat, plus: - Wide grip on the bar (for a pass-through) - Shoulders push into the bar - Armpits face forward What is the EXECUTION (Teaching) for the OVERHEAD SQUAT? - Same as air squat, plus: - Maintain overhead position - Bar moves over the middle of the foot What are the PRIMARY POINTS OF PERFORMANCE (Seeing) for the OVERHEAD SQUAT? - Same as air squat, plus: - Overhead position maintained - Bar stays close to the frontal plane What are the COMMON FAULTS (Correcting) in the OVERHEAD SQUAT? - Same as air squat, plus: - Inactive overhead position (shoulders inactive, elbows bent) - Bar moves forward of the frontal plane What is the SET-UP (Teaching) for the SHOULDER PRESS? - Hip-width stance - Full extension at hips and knees - Elbows slightly in front of the bar - Hands just outside the shoulders - Full grip on the bar What is the EXECUTION (Teaching) for the SHOULDER PRESS? - Chin moves back - Bar moves over the middle of the foot - Spine neutral and legs extended - Heels down - Shoulders push up into the bar - Complete at full arm extension What are the PRIMARY POINTS OF PERFORMANCE (Seeing) for the SHOULDER PRESS? - Lumbar curve maintained - Heels down - Bar stays close to the frontal plane - Move though the full range of motion - Demonstrate active shoulders What are the COMMON FAULTS (Correcting) in the SHOULDER PRESS? - Overextending the spine with the ribs sticking out - Bar arcs out around the face - Bar finishes forward of the frontal plane - Elbows are bent or shoulders are not active at finish What is the SET-UP (Teaching) for the PUSH PRESS? - Same as shoulder press What is the EXECUTION (Teaching) for the PUSH PRESS? - Dip, Drive, Press - Bar rests on torso - Torso remains vertical as hips and knees flex in the dip - Hips and legs extend, then arms press - Heels remain down until the hips and knees extend - Bar moves over the middle of the foot Complete at full hip, knee, and arm extension What are the PRIMARY POINTS OF PERFORMANCE (Seeing) for the PUSH PRESS? - Same as shoulder press, plus: - Move the torso in a straight line - Extend the hips before the arms press - Create a fast turnaround from down to up What are the COMMON FAULTS (Correcting) in the PUSH PRESS? - Same as shoulder press, plus: - Forward inclination of the chest - Muted hip - Arms press before the hip extends - Pausing at the bottom of the dip What are the PROGRESSIONS for the PUSH PRESS? 1. Dip and hold 2. Dip-drive, slow 3. Dip-drive, fast 4. Push Press What is the SET-UP (Teaching) for the PUSH JERK? - Same as shoulder press What is the EXECUTION (Teaching) for the PUSH JERK? - Dip, Drive, Press Under, Stand - Bar rests on torso - Torso remains vertical as hips and knees flex in the dip - Hips and knees extend rapidly, then arms press to drive under the bar - Heels stay down until the hips and knees extend - Bar moves over the middle of the foot - Receive the bar in a partial overhead squat - Complete at full hip, knee, and arm extension What are the PRIMARY POINTS OF PERFORMANCE (Seeing) for the PUSH JERK? - Same as shoulder press and push press plus: - Reach full hip extension in the drive - Receive the bar with locked-out arms - Receive the bar in a sound partial squat What are the COMMON FAULTS (Correcting) in the PUSH JERK? - Same as shoulder press and push press, plus: - Lack of full hip extension in the drive - Poor active overhead position when receiving - Landing too wide - Not standing up with the weight before re-racking it What are the PROGRESSIONS for the PUSH JERK? 1. Jump and land with hands at sides 2. Jump and land with hands at shoulders 3. Jump and extend the arms after the hips open 4. Push Jerk (Steps 1-3 No PVC, Step 4 with PVC) What is the SET-UP (Teaching) for the DEADLIFT? - Hip-to shoulder-width stance - Hands just outside hips with a full grip - Shoulders over or slightly in front of the bar - Bar in contact with the shins - Arms straight - Eyes on the horizon What is the EXECUTION (Teaching) for the DEADLIFT? - Lumbar curve maintained - Hips and shoulders rise at the same rate until the bar passes the knees - Hips then extend - Bar moves over the middle of the foot - Heels down - Complete at full hip and knee extension What are the PRIMARY POINTS OF PERFORMANCE (Seeing) for the DEADLIFT? - Lumbar curve maintained - Weight on heels - Bar stays close to the frontal plane and body - Torso angle relatively constant during the initial pull - Demonstrate active shoulders What are the COMMON FAULTS (Correcting) in the DEADLIFT? - Loss of lumbar curve in flexion - Weight in, or shifting to, the toes - Shoulders behind the bar in the setup - Hips do not move back to initiate the descent - Bar loses contact with the legs - Hips rise without the chest - Shoulders rise without the hips What is the SET-UP (Teaching) for the SUMO DEADLIFT HIGH PULL? - Slightly wider than shoulder-width stance; knees in line with toes - Hands inside the legs with a full grip - Shoulders over or slightly in front of the bar - Bar in contact with the shins - Arms straight - Eyes on the horizon What is the EXECUTION (Teaching) for the SUMO DEADLIFT HIGH PULL? - Deadlift, Shrug, Pull - Lumbar curve maintained - Hips and shoulders rise at the same rate until the bar passes the knees - Hips then extend rapidly - Heels down until hips and legs extend - Shoulders shrug, then the arms pull - Elbows move high and outside - Bar moves over the middle of the foot - Complete at full hip and knee extension with the bar pulled under the chin What are the PRIMARY POINTS OF PERFORMANCE (Seeing) for the SUMO DEADLIFT HIGH PULL? - Same as the deadlift, plus: - Hips extend before the arms pull - Hips extend rapidly What are the COMMON FAULTS (Correcting) in the SUMO DEADLIFT HIGH PULL? - Same as deadlift, plus: - Shoulders shrug or arms bend before the hips extend - Elbows pull low and inside - Moving too slowly (i.e., segmenting the movement) - Incorrect descent (hips flex before the arms extend) - Shoulders roll forward during the pull What are the PROGRESSIONS for the SUMO DEADLIFT HIGH PULL? (With PVC) 1. Sumo deadlift 2. Sumo deadlift-shrug, slow 3. Sumo deadlift-shrug, fast 4. Sumo deadlift high pull What is the SET-UP (Teaching) for the MEDICINE-BALL CLEAN? - Shoulder-width stance - Ball between the feet with palms on the ball - Knees in line with toes - Shoulders over ball - Arms straight - Eyes on the horizon What is the EXECUTION (Teaching) for the MEDICINE-BALL CLEAN? - Deadlift, Shrug, Pull Under, Stand - Lumbar curve maintained - Hips extend rapidly - Shoulders then shrug - Heels down until the hips and knees extend - Arms then pull under to the bottom of the squat - Ball stays close to the body - Complete at full hip and knee extension with the ball at the rack position What are the PRIMARY POINTS OF PERFORMANCE (Seeing) for the MEDICINE-BALL CLEAN - Same as the deadlift and sumo deadlift high pull, plus: - Reach full hip extension in the drive - Receive the ball in a sound front squat What are the COMMON FAULTS (Correcting) in the MEDICINE-BALL CLEAN? - Same as the deadlift and sumo deadlift high pull, plus: - Lack of full hip extension in the drive - Curling the ball - Collapsing in the receiving position - Receiving too high (i.e., power clean then squat) - No pull-under (e.g., tossing the ball up) - Not standing up before lowering the weight What are the PROGRESSIONS for the MEDICINE-BALL CLEAN? (With Medicine Ball) 1. Deadlift 2. Deadlift-shrug, fast 3. Front squat 4. Pull-under 5. Medicine-ball clean What is the SET-UP (Teaching) for the PULL-UP? - Hands just outside shoulder width - Hang with arms extended What is the EXECUTION (Teaching) for the PULL-UP? - Initiate kip swing with the shoulders - As feet swing forward, push bar straight down with the arms - Chest stays up with the eyes forward - Pull until chin is higher than the bar - Push away from the bar to begin the descent - Return to full extension to begin the next repetition What are the PRIMARY POINTS OF PERFORMANCE (Seeing) for the PULL-UP? - Initiate the kip swing with the shoulders - Push the bar straight down with the arms - Lumbar curve maintained What are the COMMON FAULTS (Correcting) in the PULL-UP? - Initiating the swing with the legs - Not pushing away after clearing the bar, sending the athlete straight down instead of following the arc of the kip swing - Losing midline stabilization by overextending the spine or exaggerating the swing What are the PROGRESSIONS for the PULL-UP? 1. Kip swings 2. Two kip swings and a kip 3. Two kip swing and a pull-up 4. Two kip swings, a pull-up, and two kip swings 5. Multiple pull-ups without additional swings What is the SET-UP (Teaching) for the THRUSTER? - Elbows in front of the bar - Bar rests on front rack - Hands just outside shoulders - Full grip on the bar - Shoulder-width stance What is the EXECUTION (Teaching) for the THRUSTER? - Hips descend back and down - Hips descend lower than knees - Lumbar curve maintained - Knees in line with toes - Elbows stay off knees - Hips and knees extend rapidly, then arms press - Heels down until hips and knees extend - Bar moves over the middle of the foot - Complete at full hip, knee and arm extension What are the PRIMARY POINTS OF PERFORMANCE (Seeing) for the THRUSTER? - same as air squat, front squat, and push press What are the COMMON FAULTS (Correcting) in the THRUSTER? - Pressing the bar before extending the hips - Descending into the squat before the bar is in the rack position What are the PROGRESSIONS for the THRUSTER? 1. Front Squat 2. Push Press (wide stance) 3. Thruster (pausing at reset) 4. Multiple thrusters (no pausing at any point in the movement) What is the SET-UP (Teaching) for the MUSCLE-UP? - Rings set approximately shoulder width apart - False grip on the rings - Hang with arms extended What is the EXECUTION (Teaching) for the MUSCLE-UP? - Pull rings to sternum as torso leans back - Move the chest over the rings; hands and elbows stay close to body - Complete at full arm extension in support position What are the PRIMARY POINTS OF PERFORMANCE (Seeing) for the MUSCLE-UP? - Maintain a false grip on the rings - Maintain hollow body during the transition to the sternum - Hands and elbows stay close to the frontal plane and body - Pull the rings to the sternum What are the COMMON FAULTS (Correcting) in the MUSCLE-UP? - Losing the false grip - Keeping the body too vertical in the pull so that the rings will not be in a position for an efficient transition - Letting the elbows flare during the pull or transition - Not pulling the rings low enough before beginning the transition What are the PROGRESSIONS for the MUSCLE-UP? 1. Ring support 2. Ring dip 3. False grip 4. Kneeling muscle-ups (Raise the rings or move the feet further in front of the athlete to increase challenge) 5. Muscle-Up What is the SET-UP (Teaching) for the SNATCH? - Hip-width stance - Hands wide enough that bar rests in crease of hips when knees and hip are extended - Hook grip on the bar - Shoulders slightly in front of the bar - Eyes on the horizon What is the EXECUTION (Teaching) for the SNATCH? - Lumbar curve maintained - Hips and shoulders rise at the same rate - Hips then extend rapidly - Heels down until hips and knees extend - Shoulders shrug, followed by a pull-under with the arms - Bar is received at the bottom of an overhead squat - Complete at full hip, knee and arm extension with the bar over the middle of the foot What are the PRIMARY POINTS OF PERFORMANCE (Seeing) for the SNATCH? - Same as deadlift, plus: - Hips extend rapidly with the shoulders - Reach full extension in the drive - Receive the bar in a sound overhead squat What are the COMMON FAULTS (Correcting) in the SNATCH? - Lack of hip extension - Not moving the elbows high and outside or moving the bar around the body - Shoulders rise without the hips - Hips rise without the shoulders What are the PROGRESSIONS for the SNATCH? 1. Deadlift to mid-thigh 2. Deadlift-shrug 3. Muscle snatch 4. Overhead squat 5. Hang snatch 6. Snatch What is CrossFit? Constantly varied, functional movements, executed at high intensity. In CrossFit, why is VARIENCE so important? Because we are trying to elicit (draw out) RESULTS in people. In CrossFit, why do we want to use VARIENCE? To get us ready for the unknown and the unknowable. General Physical Preparedness (GPP). Being ready to train anywhere, anytime, under any conditions. In CrossFit, what are some types of VARIENCE? Variety in the 3 different modalities and environmental factors. In CrossFit, what are some type of ENVIRONMENTAL FACTORS that we want to VARY? - The time of day you train - Different types of terrain - Altitude, humidity, cold - Training fed or unfed What are the three different modalities (Modal Domains) in our movement selection in CrossFit? - Monostructural metabolic conditioning - Gymnastics - Weightlifting How does CrossFit define Fringe Athletes? An athlete whose fitness demands are so specialized as to be inconsistent with the adaptations that give maximum competency at all physical challenges. Elite strength and conditioning is a compromise between each of the 10 physical adaptations. Endurance athletes do not balance that compromise. How does CrossFit define FUNCTIONAL MOVEMENTS? Moves large loads, long distances, and quickly. *Are those that have a high power output. What are the THREE things that come out of FUNCTIONAL MOVEMENTS? - Force (Large Loads) - Distance (Long Distances) - Time (Quickly) In CrossFit, what are the SIX defining characteristics of functional movements? OR Functional movements are... 1. Universal motor recruitment patterns 2. Performed in wave of contraction from core to extremity 3. Compound (muti-joint) yet irreducible movements 4. Naturally occurring 5. Safe 6. Essential What does UNIVERSAL MOTOR RECRUITMENT PATTERNS mean? It means to use all your muscles to move in symphony efficiently, effectively, and quickly from one place to another. Everything from large main muscles used in a specific movement to all the small supporting muscles that stabilize that movement. What does CORE TO EXTREMITY mean? The movement starts from your core and works its way out. What does COMPOUND, YET IRREDUCIBLE mean? Compound means multi-joint and yet irreducible means you can't break them down into smaller pieces apart. (How many joints does it utilize, Power Clean vs Bicep Curl) What does NATURALLY OCCURING mean? It means its a natural movement. Something we do in real life. What does SAFE mean? All movements must be safe when utilizing proper form and technique. What does ESSENTIAL mean? The things we need for an athletes quality of life. In CrossFit, Power is defined as... Force times distance (work) divided by time F x D (work)/T = P In CrossFit, how do you assess whether a movement is functional? If it fits in the definition of moving large loads, long distances, and quickly. In CrossFit, what is the benefit of using movements like a Turkish Get-up or L-Sit? Transfer ability. You are still working on strength, balance, coordination, along with other physical skills. Because variance. In CrossFit, when is it appropriate to program "other" movements? In the warm-up, progressions, or finishers. How does CrossFit define POWER? Intensity How do you define high intensity? It is a feel or sensation that can be both physical or psychological. Not maximal intensity. Using percentages, how would you define low, moderate, and high intensity? - 0-30 percent is low intensity - 30-40 percent is moderate intensity - 70 percent and above is high intensity CrossFit's charter for creating the most optimal balance of safety, efficacy, and efficiency is: mechanics (safe and sound), consistency (do it across multiple reps), then and only then intensity (speed or load). How does CrossFit DEFINE TECHNIQUE? Maximizes the work accomplished for the energy expanded. (Technique is an intimate part of safety, efficacy, and efficiency.) What does Efficacy mean? The ability to produce a desired or intended result. (How effective does it complete the task? What is Efficiency? Achieving maximum productivity with minimum wasted effort or expense. (How much energy do you dispense? One option is better than another.) What is the FORMULA for SPEED? Distance/Time In CrossFit, how do we balance mechanics, consistency, and intensity? With Threshold Training. In CrossFit, what is THRESHOLD TRAINING and THRESHOLD SPEED? Threshold training is increasing workout intensity until you reach threshold speed. Threshold speed is the point where technique and form begins to break down. How do you know when your past THRESHOLD TRAINING? When technique and form start to break down. You are unable to correct it. You know you are at your THRESHOLD when what? 80% are good reps and 20 % are not so good reps. You have higher % of bad reps and are unable to make correction on those reps. In CrossFit, what is FITNESS? (Pg. 3) Work capacity, across broad time, and modal domains. (Our ability to do more no matter what time frame with any movement you're performing. What is WORK CAPACITY? How much work can your produce? What does ACROSS BROAD TIME mean? A large scope of times. (Multiple times, short, medium, fast.) What is MODAL DOMAINS Different tasks In CrossFit, what is the definition of HEALTH? Increased work capacity, across broad time, and age domains. What are the 4 different modals that we use to help DEFINE our fitness? (Pg. 17) 1. The 10 General Physical Skills 2. The Hopper 3. The Metabolic Pathways "Energy System" 4. Sickness-Wellness-Fitness-Continuum What are the 10 General Physical Skills? (Pg. 18) 1. Cardiovascular/Respiratory Endurance 2. Stamina 3. Strength 4. Flexibility 5. Power 6. Speed 7. Coordination 8. Agility 9. Balance 10. Accuracy Speed Out of the 10 General Physical Skills, which are BIOLOGICAL? 1. Cardiovascular/Respiratory Endurance 2. Stamina 3. Strength 4. Flexibility *The are measurable, can be done through training, and are organic. Ex: Back Squat Out of the 10 General Physical Skills, which are NEUROLOGICAL? 7. Coordination 8. Agility 9. Balance 10. Accuracy *These are done through practice, not have an elevated heartrate, neuromuscular, the connection between your body and mind. Ex: Double Unders Out of the 10 General Physical Skills, which are both BIOLOGICAL and NEUROLOGICAL? 5. Power 6. Speed *Done through training and practice. Ex: Olympic Lifts What are we really looking for with the 10 General Physical Skills? Balance across all physical skills. How does CrossFit DEFINE Cardiovascular/Respiratory Endurance? The ability of body systems to gather, process, and deliver oxygen. How does CrossFit DEFINE Stamina? The ability of body systems to process, deliver, store, and utilize energy. How does CrossFit DEFINE Strength? The productive application of force. How does CrossFit DEFINE Flexibility? The ability to maximize the range of motion at a given joint. How does CrossFit DEFINE Power? The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time. How does CrossFit DEFINE Speed? The ability to minimize the time cycle of a repeated movement. How does CrossFit DEFINE Coordination? The ability to combine several distinct movement patterns into a singular distinct movement. How does CrossFit DEFINE Agility? The ability to minimize transition time from one movement pattern to another. How does CrossFit DEFINE Balance? The ability to control the placement of the body's center of gravity in relation to its support base How does CrossFit DEFINE Accuracy? The ability to control movement in a given direction or at a given intensity. What is THE HOPPER? (pg. 19) It is a good test of fitness, a thought experience. In CrossFit, where does THE HOPPER fall in the delivery of our programming? Variance. What is the unpleasant aspect of THE HOPPER? It's great at exposing our weaknesses. In CrossFit, what is the Sickness-Wellness-Fitness Continuum? (Pg. 20) We use the continuum as a way to measure the amount of health and fitness that we have. This can include mental markers as well. In CrossFit, why do we want to push everything into Fitness, in the Sickness-Wellness-Fitness Continuum? If we can build a high level of FITNESS, we build ourselves protection. You build a hedge (barrier) against sickenss. In CrossFit, what happens if you fall onto the far right side of the FITNESS in the Sickness Wellness, Fitness Continuum? When you become "hyper" fit, you can actually begin to become unhealthy again. If your body fat is low, what is your bone density like? Bone density is high. What are the SICKNESS biomarkers for Body Fat Percentage in the Sickness-Wellness-Fitness Continuum? Male - 25% Female - 32% What are the WELLNESS biomarkers for Body Fat Percentage in the Sickness-Wellness-Fitness Continuum? Male - 18% Female - 20% What are the FITNESS biomarkers for Body Fat Percentage in the Sickness-Wellness-Fitness Continuum? Male - 6% Female - 12% What are the SICKNESS biomarkers for BLOOD PRESSURE in the Sickness-Wellness-Fitness Continuum? 140/90mm/Hg (millimeters/mercury) (top number is systolic and it measures the pressure while the heart is beating and bottom is diastolic and that is the amount of pressure the arteries between beats) *best way to remember this is to use d for down on diastolic. What are the WELLNESS biomarkers for BLOOD PRESSURE in the Sickness-Wellness-Fitness Continuum? 120/80mm/Hg (millimeters/mercury) (top number is systolic and it measures the pressure while the heart is beating and bottom is diastolic and that is the amount of pressure the arteries between beats) *best way to remember this is to use d for down on diastolic. What are the FITNESS biomarkers for BLOOD PRESSURE in the Sickness-Wellness-Fitness Continuum? 105/60mm/Hg (millimeters/mercury) (top number is systolic and it measures the pressure while the heart is beating and bottom is diastolic and that is the amount of pressure the arteries between beats) *best way to remember this is to use d for down on diastolic. What are the SICKNESS biomarkers for RESTING HEART RATE in the Sickness-Wellness Fitness Continuum? 100bpm (tachycardia) What are the WELLNESS biomarkers for RESTING HEART RATE in the Sickness-Wellness Fitness Continuum? 70bpm What are the FITNESS biomarkers for RESTING HEART RATE in the Sickness-Wellness Fitness Continuum? 50bpm What are the SICKNESS biomarkers for TRIGLYCERIDES [type of fat (lipid) found in your blood] in the Sickness-Wellness-Fitness Continuum? 200mg/dL (milligrams/deciliter) What are the WELLNESS biomarkers for TRIGLYCERIDES [type of fat (lipid) found in your blood] in the Sickness-Wellness-Fitness Continuum? 150mg/dL (milligrams/deciliter) What are the FITNESS biomarkers for TRIGLYCERIDES [type of fat (lipid) found in your blood] in the Sickness-Wellness-Fitness Continuum? 100mg/dL (milligrams/deciliter) What are the SICKNESS biomarkers for LOW-DENSITY LIPOPROTEIN "Bad Cholesterols" in the Sickness-Wellness-Fitness Continuum? 160mg/dL (milligrams/deciliter) What are the WELLNESS biomarkers for LOW-DENSITY LIPOPROTEIN "Bad Cholesterols" in the Sickness-Wellness-Fitness Continuum? 120mg/dL (milligrams/deciliter) What are the FITNESS biomarkers for LOW-DENSITY LIPOPROTEIN "Bad Cholesterols" in the Sickness-Wellness-Fitness Continuum? 100mg/dL (milligrams/deciliter) What are the SICKNESS biomarkers for HIGH-DENSITY LIPOPROTEIN "Good Cholesterols" in the Sickness-Wellness-Fitness Continuum? 40mg/dL (milligrams/deciliter) What are the WELLNESS biomarkers for HIGH-DENSITY LIPOPROTEIN "Good Cholesterols" in the Sickness-Wellness-Fitness Continuum? 40-59mg/dL (milligrams/deciliter) What are the FITNESS biomarkers for HIGH-DENSITY LIPOPROTEIN "Good Cholesterols" in the Sickness-Wellness-Fitness Continuum? 60mg/dL (milligrams/deciliter) What are the SICKNESS biomarkers for C-REACTIVE PROTEIN in the Sickness-Wellness Fitness Continuum? 3mg/L (milligram/Liter) What are the WELLNESS biomarkers for C-REACTIVE PROTEIN in the Sickness-Wellness Fitness Continuum? 1-3mg/L (milligram/Liter) What are the FITNESS biomarkers for C-REACTIVE PROTEIN in the Sickness-Wellness Fitness Continuum? 1mg/L (milligram/Liter) In CrossFit, what are the different level to The Theoretical Hierarchy of the Development of an Athlete? (Pg. 29) - Sport (Top of Pyramid) - Weightlifting + Throwing - Gymnastics - Metabolic Conditioning - Nutrition (Bottom of pyramid) In CrossFit, how do we DEFINE NUTRITION in The Theoretical Hierarchy of the Development of an Athlete? (Pg. 28-30) it is our foundation, you can't un train a bad diet. In CrossFit, how do we DEFINE METABOLIC CONDITIONING in The Theoretical Hierarchy of the Development of an Athlete? (Pg. 22-23) Cardio In CrossFit, why is METABOLIC CONDITIONING 2nd in The Theoretical Hierarchy of the Development of an Athlete? It is a baseline of aerobic fitness. In CrossFit, how do we DEFINE GYMNASTICS in The Theoretical Hierarchy of the Development of an Athlete? (Pg. 25-27) The ability to control your bodyweight through space, non monostructural. In CrossFit, why do we have GYMNASTICS first and then WEIGHTLIFTING In The Theoretical Hierarchy of the Development of an Athlete? Learn how to move your body first before we start to add load. In CrossFit, how do we DEFINE WEIGHTLIFTING + THROWING in The Theoretical Hierarchy of the Development of an Athlete? (Pg. 27-28) Be able to control an external load. In CrossFit, how do we define SPORT in The Theoretical Hierarchy of the Development of an Athlete? (Pg. 29) The application of fitness in competition and mastery. In CrossFit, what are the Metabolic Pathway Energy Systems? 1. Phosphagen (Phosphocreatine) 2. Glycolytic (Lactate) 3. Oxidative (Aerobic) In the metabolic pathways, what are the two ways we can lump the energy systems into? Anaerobic (Phosphagen and Glycolytic) and Aerobic (Oxidative) What does Anaerobic mean? Does not require oxygen to create energy. What does Aerobic mean? Requiring oxygen to create energy. What is the currency by which we measure energy? ATP (Adenosine triphosphate) What are the TIME DOMAIN attribute of the Phosphagen Energy System? Time Domain: Short Interval Training Duration of work: 10-30 seconds Duration of recovery: 30-90 seconds Work:Recovery Ratio: 1:3 (CSCS is 1:12 to 1:20) Total Interval repetitions: 25-30 Is the Phosphagen Energy System ANAEROBIC or AEROBIC? Anaerobic What is the REALTIVE POWER OUTPUT attribute of the Phosphagen Energy System? Relative Power Output: Maximum-intensity efforts (~100 percent) What are OTHER NAMES of the Phosphagen Energy System? Other Names: Phosphocreatine Where is the LOCATION of the Phosphagen Energy System? Location: Cytosol of muscle cells (i.e., sarcoplasm) What is the MUSCLE FIBER TYPE (General) attribute of the Phosphagen Energy System? Muscle Fiber Type (General): Type IIB What is the SUBSTRATE attribute of the Phosphagen Energy System? Substrate: Phosphocreatine molecules in muscles What is the ATP MECHANISM attribute of the Phosphagen Energy System? ATP Mechanism: Phosphate molecules from phosphocreatine joins ADP to form ATP What are EXAMPLE ACTIVITIES of the Phosphagen Energy System? Example Activities: 100 - meter dash, 1 RM Deadlift What are the TIME DOMAIN attribute of the Glycolytic Energy System? Time Domain: Medium Interval Training Duration of work: 30-120 seconds Duration of recovery: 60-240 seconds Work:Recovery Ratio: 1:2 Total Interval repetitions: 10-20 Is the Glycolytic Energy System ANAEROBIC or AEROBIC? Anaerobic What is the REALTIVE POWER OUTPUT attribute of the Glycolytic Energy System? Relative Power Output: Medium-high-intensity efforts (70 percent) What are OTHER NAMES of the Glycolytic Energy System? Other Names: Lactate Where is the LOCATION of the Glycolytic Energy System? Location: Cytosol of all cells What is the MUSCLE FIBER TYPE (General) attribute of the Glycolytic Energy System? Muscle Fiber Type (General): Type IIa What is the SUBSTRATE attribute of the Glycolytic Energy System? Substrate: Glucose oxidized to pyruvate produces 2 ATP What is the ATP MECHANISM attribute of the Glycolytic Energy System? ATP Mechanism: Glucose oxidized to pyruvate produces 2 ATP What are EXAMPLE ACTIVITIES of the Glycolytic Energy System? Example Activities: 400-meter sprint Elite-level Fran What is glycogen and where is it stored? Stored form of glucose and it is stored in the liver and muscle cells. What is bioenergetics? The study of the ways in which food is turned into energy. What are the TIME DOMAIN attribute of the Oxidative Energy System? Time Domain: Long, 120 seconds Interval Training Duration of work: 120-300 seconds Duration of recovery: 120-300 seconds Work:Recovery Ratio: 1:1 Total Interval repetitions: 3-5 Is the Oxidative Energy System ANAEROBIC or AEROBIC? Aerobic What is the REALTIVE POWER OUTPUT attribute of the Oxidative Energy System? Relative Power Output: Low-intensity efforts (40 percent) What are OTHER NAMES of the Oxidative Energy System? Other Names: Aerobic Where is the LOCATION of the Oxidative Energy System? Location: Mitochondria of cells What is the MUSCLE FIBER TYPE (General) attribute of the Oxidative Energy System? Muscle Fiber Type (General): Type I What is the SUBSTRATE attribute of the Oxidative Energy System? Substrate: Pyruvate (from glycolysis), or acetate (derived from fat or protein) What is the ATP MECHANISM attribute of the Oxidative Energy System? ATP Mechanism: Pyruvate oxidized to produce 34 ATP (fat, protein yield less) What are EXAMPLE ACTIVITIES of the Oxidative Energy System? Example Activities: Anything 120 seconds of sustained of sustained effort Where is glucose located? In the blood. Where is glycogen located? In the liver. What are the primary macronutrients that fuel each energy system? Phosphagen - Protein Glycolytic - Carbohydrates Oxidative - Carbs, Fat, and then Protein How do we use the energy systems to better scale our members? To better hit the stimulus of the intended workout. What would be a Sick-Well-Fit Fran time? - Fit: Under 3 minutes performed as written. - Wellness: 5-8 minutes as written. - Sick: Can't do prescribed loading or do a pull-up What would be a Sick-Well-Fit 400m run time? - Fit: Less than 1 minute - Wellness: 2 minutes - Sick: Barely able to walk it What is the benefit of knowing the 9 foundational movements? To help you with seeing, teaching, and correcting. 4 Crossfit Operational Models 1. 10 Fitness Domains or types of adaptations 2. Performance of athletic tasks 3. Energy systems 4. Sickness-Wellness-Fitness Continuum 10 Fitness Domains or types of adaptations 1. Cardio Vascular/respiratory endurance 2. Stamina 3. Strength 4. Flexibility 5. Power 6. Speed 7. Coordination 8. Agility 9. Balance 10. Accuracy Define Cardio Vascular/Respiratory Endurance The ability of body systems to gather, process, and deliver oxygen. Define Stamina The ability of body systems to process, deliver, store, and utilize energy. Define Strength The ability of a muscular unit, or combination of muscular units, to apply force Define Flexibility The ability to maximize the range of motion at a given joint. Define Power The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time. Define Speed The ability to minimize the time cycle of a repeated movement. Define Coordination The ability to combine several distinct movement patterns into a singular distinct movement. Define Agility The ability to minimize transition time from one movement pattern to another. Define Balance The ability to control the placement of the bodies center of gravity in relation to its support base. Define Accuracy The ability to control movement in a given direction or at a given intensity. 3 Main Metabolic Pathways 1. Phosphogen /Phosphocreatine - High Power/Short Duration (Anaerobic) 2. Lactic Acid/ Glycolytic- Moderate Power/Moderate Duration (Anaerobic) 3. Oxidative/Aerobic - Low power/Long Duration (Aerobic) Crossfit's 3 Dimensional Definition of Fitness Plots Fitness on a graph with Power and duration as the factors and then adds Age to create a 3D graph plotting health. Leads to the Sickness/Wellness/Fitness model World Class Fitness in 100 Words Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J (clean and jerk), and snatch. Similarly, master the basics of gymnastics: pullups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc., hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. What is Training? activity that improves performance through a measurable organic change in the body. What standards improve through "Training"? endurance, stamina, strength, and flexibility come about through training What standards improve through "Practice"? coordination, agility, balance, and accuracy come about through practice. What is Practice? activity that improves performance through changes in the nervous system. What standards are improved by both Training and Practice? Power and Speed How do we control the dominant metabolic pathway conditioned when Interval training We can control the dominant metabolic pathway conditioned by varying the duration of the work and rest interval and number of repetitions. Note- Interval training should be be the bulk of interval training What is Sport? The application of Fitness in an atmosphere of competition and mastery The Theoretical Hierarchy of the Development of an Athlete. SPORT WEIGHTLIFTING & THROWING GYMNASTICS METABOLIC CONDITIONING NUTRITION