CROSSFIT Level 1 Certification Exam Questions
with 100% correct Answers Latest Version 2025
Graded A+
Explain the Front Squat sequence? correct answers 1- Set Up:
- shoulder width stance
- hands just outside of shoulders
- loose, finger trip grip on the bar
- elbows high (upper arm parallel to the ground)
2- Execution:
- hips descend back and down
- lumber curve maintained
- knees in line with toes
- hips descend lower than knees
- heels down
3- finish:
- complete at full hip and knee extension
Front Squat Fault: elbows drop during squat correct answers Corrections:
- cue "elbows up" and to lift chest
Explain the overhead Squat sequence? correct answers 1- set up:
- stance shoulder wide
- wide grip on the bar (enough spacing to perform a pass-through).
- shoulders push up into the bar
Armpits face forward
2- execution:
- hips descend back and down
- knees in line with toes
- lumber curve maintained
- hips descend lower than knees
- heels down
- bar moves over the middle of the foot
3- finish:
- complete a full hip and knee extension
Front Squat Fault: improper rack position where the bar is not in contact with torso correct
answers Corrections:
- cue "elbows high" and "rest the bar on the fingertips".
,- manually adjust the rack position
Explain the Shoulder Press sequence? correct answers 1- Set Up:
- hip. Width stance
- elbows slightly in front of the bar
- hands just outside the shoulders
- full grip on the bar
2- execution:
- bar moves over the middle of the foot
- torso and legs static
- heels down
- shoulders push up into bar
3- finish:
- complete at full arm extension
Shoulder press fault:
- leaning back with the ribs sticking out correct answers Corrections:
- have the athlete tighten the abdominal by pulling the rib cage down (check the overhead
position again)
Shoulder press fault:
- bar finishes forward of frontal plane correct answers Corrections:
- press up and pull back on the bar as it travels to overhead
Shoulder press fault:
- bar arcs out around the face in an improper bar path correct answers Corrections:
- pull head back out of the way of the bar.
- check that elbows are not too low in the set-up.
- block the forward travel of the object (e.g. With another PVC)
Shoulder press fault:
- shoulder are not active or bent elbows correct answers Corrections:
- cue "push up!" And use a tactile cue to lock the elbows and push the shoulders up
Explain the push press sequence? correct answers 1- set up:
- hip-with stance
- elbows slightly in front of bar
- hands just outside of shoulders
- full grip on the bar
- bar rests on torso
2- execution:
,- torso dips straight down
- hips an legs extend then press
- heels down until hips and legs extend
- bar moves over middle of foot
3- finish:
- complete at full hip, knee and arm extension
Push press fault:
Forward inclination of the chest correct answers Corrections:
- have the athlete hold in the dip position and then manually adjust them to an upright torso.
- cue a shallower dip
- cue knees forward
- stand in front of the athlete to prevent the chest from coming forward.
Dip therapy- stand with the back against a target (plastic pole) with hips and shoulder blades
touching the target, (heels slightly away) then dip and drive, keeping hips and shoulders in
contact with the target.
Push press fault:
- muted hips correct answers Corrections:
- use a tactile cue to help the athlete create flexion of the hip in the dip.
- cue "push the hips back slightly".
Push press fault:
- pressing early: press begins before the hip extends. correct answers Corrections:
- take the athlete back in the 'teaching progression' performing two dip-drives before adding the
press.
Use a tactile cue instructing the athlete to hit the hand before pressing.
Explain the 4 step push press 'teaching progression' correct answers 1- set up: dip and hold.
2- dip-drive, slow.
3- dip-drive, fast.
4- full push press
Explain the push jerk sequence? correct answers 1- set up:
- hip width stance
- elbows slightly forward
- Hands outside the shoulders
- full grip on the bar
2- execution:
- torso dips
, - heels stay down until hips and legs extend.
- hips and legs extend rapidly then press under
- receive the bar in a partial overhead squat
- bar moves over middle of the foot
3- finish:
- complete at full hip, knee and arm extension
Push jerk fault:
- lack of full hip extension correct answers - cue jump higher
- place your hand at top of the athletes head when fully standing
keep it at that height and then ask the athlete to hit your hand during the drive.
- take the athlete back to steps 1-3 of the teaching progression and focus on the hip extension
element. correct answers
Push jerk fault:
- poor active overhead position (particularly when receiving the bar) correct answers
Corrections:
- cue the athlete to press up on the bar while in the receiving position.
Push jerk fault:
- lowering the bar before standing all the way up. correct answers Corrections:
- cue the athlete to keep the bar overhead until the legs are straight.
- use a tactile cue instructing the athlete to hit the hand before lowering the bar.
Push jerk fault:
- landing to wide correct answers Corrections:
- exaggerate the correction and cue the athlete to do the movement without the feet moving.
- "block" the feet with tape or chalk on the floor so they cannot go too wide.
The 4 step push jerk teaching progression? correct answers Step 1:
- jump and land with hands at sides. Stick the landing before standing.
Step 2:
- jump and land with hands at shoulders throughout the move. Stick the landing before standing.
Step 3:
- jump with hands at shoulders and extent them overhead after the hips opens and just before
landing. Stick the landing before standing with arms overhead.
Step 4:
- with the dowel/PVC in hands, compete the full push jerk.
Explain the deadlift sequence? correct answers 1- set up:
- hip width stance
with 100% correct Answers Latest Version 2025
Graded A+
Explain the Front Squat sequence? correct answers 1- Set Up:
- shoulder width stance
- hands just outside of shoulders
- loose, finger trip grip on the bar
- elbows high (upper arm parallel to the ground)
2- Execution:
- hips descend back and down
- lumber curve maintained
- knees in line with toes
- hips descend lower than knees
- heels down
3- finish:
- complete at full hip and knee extension
Front Squat Fault: elbows drop during squat correct answers Corrections:
- cue "elbows up" and to lift chest
Explain the overhead Squat sequence? correct answers 1- set up:
- stance shoulder wide
- wide grip on the bar (enough spacing to perform a pass-through).
- shoulders push up into the bar
Armpits face forward
2- execution:
- hips descend back and down
- knees in line with toes
- lumber curve maintained
- hips descend lower than knees
- heels down
- bar moves over the middle of the foot
3- finish:
- complete a full hip and knee extension
Front Squat Fault: improper rack position where the bar is not in contact with torso correct
answers Corrections:
- cue "elbows high" and "rest the bar on the fingertips".
,- manually adjust the rack position
Explain the Shoulder Press sequence? correct answers 1- Set Up:
- hip. Width stance
- elbows slightly in front of the bar
- hands just outside the shoulders
- full grip on the bar
2- execution:
- bar moves over the middle of the foot
- torso and legs static
- heels down
- shoulders push up into bar
3- finish:
- complete at full arm extension
Shoulder press fault:
- leaning back with the ribs sticking out correct answers Corrections:
- have the athlete tighten the abdominal by pulling the rib cage down (check the overhead
position again)
Shoulder press fault:
- bar finishes forward of frontal plane correct answers Corrections:
- press up and pull back on the bar as it travels to overhead
Shoulder press fault:
- bar arcs out around the face in an improper bar path correct answers Corrections:
- pull head back out of the way of the bar.
- check that elbows are not too low in the set-up.
- block the forward travel of the object (e.g. With another PVC)
Shoulder press fault:
- shoulder are not active or bent elbows correct answers Corrections:
- cue "push up!" And use a tactile cue to lock the elbows and push the shoulders up
Explain the push press sequence? correct answers 1- set up:
- hip-with stance
- elbows slightly in front of bar
- hands just outside of shoulders
- full grip on the bar
- bar rests on torso
2- execution:
,- torso dips straight down
- hips an legs extend then press
- heels down until hips and legs extend
- bar moves over middle of foot
3- finish:
- complete at full hip, knee and arm extension
Push press fault:
Forward inclination of the chest correct answers Corrections:
- have the athlete hold in the dip position and then manually adjust them to an upright torso.
- cue a shallower dip
- cue knees forward
- stand in front of the athlete to prevent the chest from coming forward.
Dip therapy- stand with the back against a target (plastic pole) with hips and shoulder blades
touching the target, (heels slightly away) then dip and drive, keeping hips and shoulders in
contact with the target.
Push press fault:
- muted hips correct answers Corrections:
- use a tactile cue to help the athlete create flexion of the hip in the dip.
- cue "push the hips back slightly".
Push press fault:
- pressing early: press begins before the hip extends. correct answers Corrections:
- take the athlete back in the 'teaching progression' performing two dip-drives before adding the
press.
Use a tactile cue instructing the athlete to hit the hand before pressing.
Explain the 4 step push press 'teaching progression' correct answers 1- set up: dip and hold.
2- dip-drive, slow.
3- dip-drive, fast.
4- full push press
Explain the push jerk sequence? correct answers 1- set up:
- hip width stance
- elbows slightly forward
- Hands outside the shoulders
- full grip on the bar
2- execution:
- torso dips
, - heels stay down until hips and legs extend.
- hips and legs extend rapidly then press under
- receive the bar in a partial overhead squat
- bar moves over middle of the foot
3- finish:
- complete at full hip, knee and arm extension
Push jerk fault:
- lack of full hip extension correct answers - cue jump higher
- place your hand at top of the athletes head when fully standing
keep it at that height and then ask the athlete to hit your hand during the drive.
- take the athlete back to steps 1-3 of the teaching progression and focus on the hip extension
element. correct answers
Push jerk fault:
- poor active overhead position (particularly when receiving the bar) correct answers
Corrections:
- cue the athlete to press up on the bar while in the receiving position.
Push jerk fault:
- lowering the bar before standing all the way up. correct answers Corrections:
- cue the athlete to keep the bar overhead until the legs are straight.
- use a tactile cue instructing the athlete to hit the hand before lowering the bar.
Push jerk fault:
- landing to wide correct answers Corrections:
- exaggerate the correction and cue the athlete to do the movement without the feet moving.
- "block" the feet with tape or chalk on the floor so they cannot go too wide.
The 4 step push jerk teaching progression? correct answers Step 1:
- jump and land with hands at sides. Stick the landing before standing.
Step 2:
- jump and land with hands at shoulders throughout the move. Stick the landing before standing.
Step 3:
- jump with hands at shoulders and extent them overhead after the hips opens and just before
landing. Stick the landing before standing with arms overhead.
Step 4:
- with the dowel/PVC in hands, compete the full push jerk.
Explain the deadlift sequence? correct answers 1- set up:
- hip width stance
