CrossFit L3/CCFT Study Guide Questions with 100% Verified Answers

Questions with 100% Verified Answers "Angie" - 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats "Annie" - and 10 rep rounds of: Double-unders Sit-ups "Barbara" - 5 rounds for time 3 min rest between rounds 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats "Chelsea" - Every minute on the minute for 30 minutes 5 Pull-ups 10 Push-ups 15 Squats "Diane" - 21-15-9 reps Deadlift 225 lbs Handstand push-ups "Elizabeth" - 21-15-9 reps Clean 135 lbs Ring Dips "Fran" - 21-15-9 Thruster 95 lbs Pull-ups "Helen" - 3 rounds fortime: 400 meter run 1.5 pood Kettlebell swing (21 times) Pull-ups (12 reps) "Isabel" - Snatch 135 pounds, 30 reps for time "Jackie" - For time: Row 1,000 meters Thruster 45 pounds, 50 reps 30 Pull-ups Not everyone has a rower, but "Jackie" is reason enough to buy one. A second round at 500/25/15 and a third at 250/15/10 make for a perfect workout "Karen" - Wall-ball 150 shots Simple and elegant, "Karen", has the effect of three girls. Mike Weaver's 4:52 is the mark to beat. The target is at ten feet, the ball is 20 pounds, and each shot requires a full squat. "Linda" - 10-9-8-7-6-5-4-3-2- and 1 rep rounds for time of: Clean ¾ bodyweight Bench bodyweight Deadlift 1 ½ bodyweight This workout first appeared July 5th, 2003. More than a year later, September 23, 2004, Steve M., Rutman, Steve S., Ross Hunt, Barry Cooper, and Scott Kustes offered it as the toughest WOD to date. Mr. Kustes referred to this workout as "Three Bars of Death" "Mary" - Complete as many rounds in 20 minutes as you can of: 5 Handstand push-ups 10 1-legged squats, alternating legs 15 Pull-ups "Chelsea" (Pull-up, push-up, squat 5/10/15) proved that a powerful cardiorespiratory stimulus could be generated through simple calisthenic workouts. "Mary", shows how tough calisthenic workouts can be. First seen October 30th, 2004, the time to beat is Dr. Todd Hockenbury's blistering 12 and 2/3 rounds. (This West Point gymnast and Orthopedic Surgeon can be counted on to keep the bar high.) "Nancy" - Five rounds for time of: Run 400 meters Overhead squat 95 pounds, 15 reps Finesse and control at high heart rate is critical. "Nancy" demands it. 1 block of carbohydrate - 9 g of carbohydrate 1 block of fat - 1.5 g of fat (This assumes that there is about 1.5 g of fat in each block of protein, so the total amount of fat needed per 1 block meal is 3 g.) 1 block of protein - 7 g of protein 10 Fitness Domains - Cardiovascular and Respiratory endurance Stamina Strength Flexibility Coordination Agility Balance Accuracy Power Speed 10 Fitness Domains or types of adaptations - 1. Cardio Vascular/respiratory endurance 2. Stamina 3. Strength 4. Flexibility 5. Power 6. Speed