CrossFit L3/CCFT Study Guide
Mastering the CrossFit Challenge:
Your Comprehensive Guide to
L3/CCFT Success.
A Comprehensive Exam Study Guide
2025/2026.
Define CrossFit - ansconstantly varied, high intensity, functional movement
Characteristics of functional movement - ansnatural
universal motor recruitment patterns
essential
safe
compound yet irreducible
core to extremity
high power producing
Calculate Work and Plot Graph of work capacity - ansforce x distance
graph:
vertical axis = power
horizontal axis = time
Define and calculate power - ansthe time rate of doing work
force X distance/time
Define General Physical Preparedness - ansany training period devoted to the general
development of (but not limited to) conditioning, power, strength, skill, flexibility,
endurance, and the other 10 domains of fitness
10 Fitness Domains - ansCardiovascular and Respiratory endurance
Stamina
Strength
Flexibility
Coordination
Agility
Balance
Accuracy
Power
Speed
Define technique - ansmethod to success for completion of a movement
What are the nine foundational movements in CrossFit - ansair squat, front squat, overhead
squat
deadlift, sumo deadlift high pull, MB clean
strict press, push press, push jerk
Define functional movement - ansuniversal movement patterns; performed in a wave of
contraction from core to extremity, compound movements; capacity to move large loads over
long distance, quickly.
Intensity - anspower
,CrossFit L3/CCFT Study Guide
Mastering the CrossFit Challenge:
Your Comprehensive Guide to
L3/CCFT Success.
A Comprehensive Exam Study Guide
2025/2026.
independent variable most commonly associated with maximizing the rate of return of
favorable adaptation to exercise.
Define Evidence Based Fitness - anssafety, efficiency and efficacy of a fitness program
supported by measurable, observable and repeatable data
CrossFit's Definition of Fitness - ansincreased work capacity across broad time and modal
domains
CrossFit definition of an athlete - ansa person who is trained or skilled in strength, power,
balance and agility, flexibility, and endurance
Aerobic - ansOxygen is utilized to metabolize substrates derived from food and liberates
energy
usually greater than 9 seconds in length @ low to moderate in power output/intensity
occurs in mitochondria
type 1 muscle fibers
substrate = pyruvate or acetate
pyruvate oxidized to produce 34 ATP
Anaerobic - ansenergy is liberated from substrates in the absense of oxygen
less than two minutes in duration @ moderate to high power/intensity
phosphagen (or phosphocreatine)
cyctosol of muscle cells
type 2a mucle fibers
derived from phosphocreatine molecules in muscles
Phosphate molecule from phosphocreatine joins ADP to form ATP
lactic acid (or glycolytic)
cyctosol of muscle cells
type 2b muscle fibers
derived from glucose in bloodstream
Glucose oxidized to pyruvate produces 2 ATP
What does gymnastics improve and how? - ansimproves strength to weight ratio by using the
body's own weight as a source of resistance
Define neuroendocrine adaptation - anschange in the body that affects you either
neurologically or hormonally
Which hormones are vital to athletic development? - anstestosterone
insulin-like growth factor
human growth hormone
How to calucate CrossFit's standard of protein/calorie intake? - ansTotal calories should be
based on protein needs, which should be set at between 0.7 and 1.0 grams of protein per
pound of lean body mass (depending on your activity level).
,CrossFit L3/CCFT Study Guide
Mastering the CrossFit Challenge:
Your Comprehensive Guide to
L3/CCFT Success.
A Comprehensive Exam Study Guide
2025/2026.
The 0.7 figure is for moderate daily workout loads, and the 1.0 figure is for the hardcore
athlete.
Then 30% cals from Protein/Fat and 40% from low glycemic carbs
4 CrossFit Operational Models (provide the basis for defining fitness) - ans10 Fitness
Domains
Performance of Athletic Tasks (hopper)
Energy Systems/Metabolic Pathways
Health Markers/Sickness,Wellness,Fitness Continuum
Define Cardio Vascular/Respiratory Endurance - ansThe ability of body systems to gather,
process, and deliver oxygen.
Define Stamina - ansthe ability of body systems to process, deliver, store, and utilize energy
Define Strength - ansThe ability of a muscular unit, or combination of muscular units, to
apply force; productive application of force
Define Flexibility - ansthe ability to maximize the range of motion at a given joint
Define power - ansthe ability of a muscular unit or combo of muscular units, to apply
maximum force in minimum time
Define speed - ansthe ability to minimize the time cycle of a repeated movement
Define Coordination - ansthe ability to combine several distinct movement patterns into a
singular distinct movement
Define Agility - ansThe ability to minimize transition time from one movement to another
Define Balance - ansthe ability to control the placement of the body's center of gravity in
relation to its support base
Define Accuracy - ansthe ability to control movement in a given direction or at a given
intensity
Body Fat Percentage Numbers on SWF Continuum - anssickness - M >25%, F >32%
wellness - M ~18%, F ~20%
fitness - M ~6%, F ~12%
Blood Pressure Numbers on SWF Continuum - ansS - >140/90 mmHg
W - 120/80 mmHg
F - 105/60 mmHg
Heart Rate Numbers on SWF Continuum - ansS - >100 bpm
W - 70 bpm
F - 50 bpm
Triglycerides Numbers on SWF Continuum - ansS - >200 mg/dL
W - <150 mg/dL
F - <100 mg/dL
low-density lipoprotein (LDL) on SWF Continuum - ansS - >160 mg/dL
W - 120 mg/dL
F - <100 mg/dL
, CrossFit L3/CCFT Study Guide
Mastering the CrossFit Challenge:
Your Comprehensive Guide to
L3/CCFT Success.
A Comprehensive Exam Study Guide
2025/2026.
high-density lipoprotein (HDL) on SWF Continuum - ansS - <40 mg/dL
W - 40-59 mg/dL
F - >60 mg/dL
C-Reactive Protein (high-sensitivity test) on SWF Continuum - ansS - >3
W - 1-3
F - <1
Define Interval Training - ansmethod by which we use anaerobic efforts to develop
conditioning
key to developing the cardiovascular system without loss of strength, speed, and power
Three Waves of adaptation to endurance training - ansmaximal oxygen consumption
increased lactate threshold
increased efficiency
Phosphagen (Phosphocreatine) System Duration/Rep range - answork = 10-30 seconds
rest = 30-90 seconds
ratio = 1:3
25-30 reps
Glycolytic (Lactic Acid) System Duration/Rep range - answork = 30-120 seconds
rest = 60-240 seconds
ratio = 1:2
10-20 reps
Oxidative System Duration/Rep Range - answork = 120-300 seconds
rest = 120-300 seconds
ratio = 1:1
3-5 reps
Theoretical Hierarchy of Development - ansNutrition - molecular foundations
Metabolic Conditioning - cardiovascular sufficiency
Gymnastics - body control
Weightlifting and Throwing - external object control
Sport - mastery/application
Define efficacy - anstangible results from a program
Define efficiency - anstime rate of adaptation
Define mechanics - ansphysics of a movements
Define threshold training - ansallowing errors to broaden then reduce them without losing
speed
drilling both technique and intensity without sacrificing one or the other
Define training - ansactivity that improves performance through a measurable organic change
in the body
Define practice - ansactivity that improves performance through changes in the nervous
system
Mastering the CrossFit Challenge:
Your Comprehensive Guide to
L3/CCFT Success.
A Comprehensive Exam Study Guide
2025/2026.
Define CrossFit - ansconstantly varied, high intensity, functional movement
Characteristics of functional movement - ansnatural
universal motor recruitment patterns
essential
safe
compound yet irreducible
core to extremity
high power producing
Calculate Work and Plot Graph of work capacity - ansforce x distance
graph:
vertical axis = power
horizontal axis = time
Define and calculate power - ansthe time rate of doing work
force X distance/time
Define General Physical Preparedness - ansany training period devoted to the general
development of (but not limited to) conditioning, power, strength, skill, flexibility,
endurance, and the other 10 domains of fitness
10 Fitness Domains - ansCardiovascular and Respiratory endurance
Stamina
Strength
Flexibility
Coordination
Agility
Balance
Accuracy
Power
Speed
Define technique - ansmethod to success for completion of a movement
What are the nine foundational movements in CrossFit - ansair squat, front squat, overhead
squat
deadlift, sumo deadlift high pull, MB clean
strict press, push press, push jerk
Define functional movement - ansuniversal movement patterns; performed in a wave of
contraction from core to extremity, compound movements; capacity to move large loads over
long distance, quickly.
Intensity - anspower
,CrossFit L3/CCFT Study Guide
Mastering the CrossFit Challenge:
Your Comprehensive Guide to
L3/CCFT Success.
A Comprehensive Exam Study Guide
2025/2026.
independent variable most commonly associated with maximizing the rate of return of
favorable adaptation to exercise.
Define Evidence Based Fitness - anssafety, efficiency and efficacy of a fitness program
supported by measurable, observable and repeatable data
CrossFit's Definition of Fitness - ansincreased work capacity across broad time and modal
domains
CrossFit definition of an athlete - ansa person who is trained or skilled in strength, power,
balance and agility, flexibility, and endurance
Aerobic - ansOxygen is utilized to metabolize substrates derived from food and liberates
energy
usually greater than 9 seconds in length @ low to moderate in power output/intensity
occurs in mitochondria
type 1 muscle fibers
substrate = pyruvate or acetate
pyruvate oxidized to produce 34 ATP
Anaerobic - ansenergy is liberated from substrates in the absense of oxygen
less than two minutes in duration @ moderate to high power/intensity
phosphagen (or phosphocreatine)
cyctosol of muscle cells
type 2a mucle fibers
derived from phosphocreatine molecules in muscles
Phosphate molecule from phosphocreatine joins ADP to form ATP
lactic acid (or glycolytic)
cyctosol of muscle cells
type 2b muscle fibers
derived from glucose in bloodstream
Glucose oxidized to pyruvate produces 2 ATP
What does gymnastics improve and how? - ansimproves strength to weight ratio by using the
body's own weight as a source of resistance
Define neuroendocrine adaptation - anschange in the body that affects you either
neurologically or hormonally
Which hormones are vital to athletic development? - anstestosterone
insulin-like growth factor
human growth hormone
How to calucate CrossFit's standard of protein/calorie intake? - ansTotal calories should be
based on protein needs, which should be set at between 0.7 and 1.0 grams of protein per
pound of lean body mass (depending on your activity level).
,CrossFit L3/CCFT Study Guide
Mastering the CrossFit Challenge:
Your Comprehensive Guide to
L3/CCFT Success.
A Comprehensive Exam Study Guide
2025/2026.
The 0.7 figure is for moderate daily workout loads, and the 1.0 figure is for the hardcore
athlete.
Then 30% cals from Protein/Fat and 40% from low glycemic carbs
4 CrossFit Operational Models (provide the basis for defining fitness) - ans10 Fitness
Domains
Performance of Athletic Tasks (hopper)
Energy Systems/Metabolic Pathways
Health Markers/Sickness,Wellness,Fitness Continuum
Define Cardio Vascular/Respiratory Endurance - ansThe ability of body systems to gather,
process, and deliver oxygen.
Define Stamina - ansthe ability of body systems to process, deliver, store, and utilize energy
Define Strength - ansThe ability of a muscular unit, or combination of muscular units, to
apply force; productive application of force
Define Flexibility - ansthe ability to maximize the range of motion at a given joint
Define power - ansthe ability of a muscular unit or combo of muscular units, to apply
maximum force in minimum time
Define speed - ansthe ability to minimize the time cycle of a repeated movement
Define Coordination - ansthe ability to combine several distinct movement patterns into a
singular distinct movement
Define Agility - ansThe ability to minimize transition time from one movement to another
Define Balance - ansthe ability to control the placement of the body's center of gravity in
relation to its support base
Define Accuracy - ansthe ability to control movement in a given direction or at a given
intensity
Body Fat Percentage Numbers on SWF Continuum - anssickness - M >25%, F >32%
wellness - M ~18%, F ~20%
fitness - M ~6%, F ~12%
Blood Pressure Numbers on SWF Continuum - ansS - >140/90 mmHg
W - 120/80 mmHg
F - 105/60 mmHg
Heart Rate Numbers on SWF Continuum - ansS - >100 bpm
W - 70 bpm
F - 50 bpm
Triglycerides Numbers on SWF Continuum - ansS - >200 mg/dL
W - <150 mg/dL
F - <100 mg/dL
low-density lipoprotein (LDL) on SWF Continuum - ansS - >160 mg/dL
W - 120 mg/dL
F - <100 mg/dL
, CrossFit L3/CCFT Study Guide
Mastering the CrossFit Challenge:
Your Comprehensive Guide to
L3/CCFT Success.
A Comprehensive Exam Study Guide
2025/2026.
high-density lipoprotein (HDL) on SWF Continuum - ansS - <40 mg/dL
W - 40-59 mg/dL
F - >60 mg/dL
C-Reactive Protein (high-sensitivity test) on SWF Continuum - ansS - >3
W - 1-3
F - <1
Define Interval Training - ansmethod by which we use anaerobic efforts to develop
conditioning
key to developing the cardiovascular system without loss of strength, speed, and power
Three Waves of adaptation to endurance training - ansmaximal oxygen consumption
increased lactate threshold
increased efficiency
Phosphagen (Phosphocreatine) System Duration/Rep range - answork = 10-30 seconds
rest = 30-90 seconds
ratio = 1:3
25-30 reps
Glycolytic (Lactic Acid) System Duration/Rep range - answork = 30-120 seconds
rest = 60-240 seconds
ratio = 1:2
10-20 reps
Oxidative System Duration/Rep Range - answork = 120-300 seconds
rest = 120-300 seconds
ratio = 1:1
3-5 reps
Theoretical Hierarchy of Development - ansNutrition - molecular foundations
Metabolic Conditioning - cardiovascular sufficiency
Gymnastics - body control
Weightlifting and Throwing - external object control
Sport - mastery/application
Define efficacy - anstangible results from a program
Define efficiency - anstime rate of adaptation
Define mechanics - ansphysics of a movements
Define threshold training - ansallowing errors to broaden then reduce them without losing
speed
drilling both technique and intensity without sacrificing one or the other
Define training - ansactivity that improves performance through a measurable organic change
in the body
Define practice - ansactivity that improves performance through changes in the nervous
system
