CrossFit Level 1 Participant

CrossFit Level 1 Participant Handbook Learning Objectives

1.Define Crossfit: A core strengthening progra ade up of constantly varied
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high intensity functional ove ents
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2.Articulate the 7 characteristics of Functional ove ents: Natural q, q, q, q, q, q, M M q,




Universal otor Recruit ent Patterns
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Essential
Safe
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Co pound yet Irreducible
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Core to Extre ity
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High Power Producing
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3.Functional ove ent Characteristic: Natural: involve ultiple joint ove- q, M M q, q, q, q, M q, q, M q,




ents
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4.Functional ove ent Characteristic: Universal otor Recruit ent Pat- terns: q, M M q, q, q, M q, M q, q,




Found in every day life
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5.Functional ove ent Characteristic: Essential: to independent living and q, M M q, q, q, q, q, q,




quality of life and inhibits decrepitude
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6.Functional ove ent Characteristic: Safe: echanically sound and therefore q, M M q, q, q, M q, q, q,




safe
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7.Functional ove ent Characteristic: Co pound yet Irreducible: you can't q, M M q, q, M q, q, q, q,




breakdown into individual ove ents and get the sa e benefit
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8.Functional ove ent Characteristic: Core to Extre ity: id-line stabilization q, M M q, q, q, q, M q, M q,




9.Functional ove ent Characteristic: High-Power Producing: Load, Dis- q, M M q, q, q, q, q,




tance, Speed
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10. What is the ost i portant characteristic: To quickly ove a large load a q, q, q, M q, M q, q, q, q, M q, q, q, q,




long distance
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11.Define and Calculate Work: ability to perfor real physical
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work force x distance
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12.Define and Calculate Power: ti e rate of doing work(force) x distance/ti e
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13.Describe intensity and how it is related to power: power=intensity q, q, q, q, q, q, q, q, q,




Intensity is power
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intensity is the independent variable co only associated with ax favorable
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adaption to exercise
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14.Articulate the relationship between intensity and results: intensity bring q, q, q, q, q, q, q, q,




results
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15.Define Variance: prep for rando physical challenges, and unknown and
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un- knowable
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16.Define General Physical Preparedness GPP/ and identify the relationship of
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variance to GPP: GPP is broad, general, and inclusive and variance creates
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this general condition
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, CrossFit Level 1 Participant Handbook Learning Objectives

17.Explain the concept of "failing at the argins of your experience" and how it q, q, q, q, q, q, q, M q, q, q, q, q, q,




relates to variance in CF: constant variance prepares you at your argins of
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experience to prevent failure at argins of experience
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18.Articulate the difference between specialization and CF: specialization is q, q, q, q, q, q, q, q,




focusing on specific skills and CF is variance...specialty is not
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specialization
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19.Articulate CrossFit's definition of fitness: increased work capacity over q, q, q, q, q, q, q, q,




broad ti e and odal do ains
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20.What are the 4 supporting odels: 10 general physical skills
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the hopper
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etabolic pathways
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Sickness-wellness-fitness continuu q, M




21.Define 10 general physical skills: balance of physiological adaptation
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22.Define Hopper: is statistical and is a easure of an athlete perfor ing
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relatively well at any physical task thrown his way
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Fitness requires an ability to perfor well at all tasks, even unfa iliar tasks, task
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co bined in infinitely varying co binations
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Balance of skills and drills q, q, q, q,




23.Define etabolic Pathways: These pathways provide the energy for all hu
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an action
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fittest is balanced across the 3 pathways:
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Phosphogen: 5-10secs q,




glycolytic (lactate) 60-120
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secs oxidative (aerobic)
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120secs+
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Fitness of CF requires co petency and training in each of these three pathway
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or engines
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Balance of bioenergetics q, q,




24.Define Sickness-Wellness-Fitness continuu : balance of wellness with fit-
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ness a hedge against sickness protected by wellness: Graph in trainers
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guide
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Balance of lifestyle q, q,




25.What are the 10 General Physical Skills: 1. Cardio Respiratory Endurance
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2.Sta ina M




3.Strength
4.Flexibility
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, CrossFit Level 1 Participant Handbook Learning Objectives

5.Power
6.Speed
7.Coordination





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