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
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
