CCFT CrossFit Level 3 Exam Prep 2025/2026 –
Updated Study Guide & Practice Review
Section 1: Foundations & Methodology (Questions 1-25)
1. What is CrossFit's definition of fitness?
a) Being able to run a marathon.
b) Increased work capacity across broad time and modal domains. ✓
c) Having a high one-rep max in the squat, bench, and deadlift.
d) Achieving a low body fat percentage.
2. According to CrossFit, what are the ten general physical skills?
a) Strength, Speed, Power, Agility, Balance, Coordination, Accuracy, Flexibility, Stamina,
Endurance
b) Cardiovascular/Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed,
Coordination, Agility, Balance, Accuracy ✓
c) Mobility, Stability, Strength, Hypertrophy, Power, Speed, Accuracy, Agility, Balance,
Coordination
d) Aerobic Capacity, Anaerobic Capacity, Muscular Strength, Muscular Endurance, Body
Composition, Flexibility, Power, Speed, Agility, Balance
3. The CrossFit methodology is best described as:
a) A bodybuilding program focused on aesthetics.
b) Constantly varied functional movements executed at high intensity. ✓
c) A program specializing in Olympic weightlifting.
d) A regimen of long, slow distance cardio and calisthenics.
4. What is the primary aim of the CrossFit program?
a) To create elite Olympic athletes.
b) To optimize physical competence in each of the ten recognized fitness domains. ✓
c) To prepare individuals specifically for military or police service.
d) To maximize muscle hypertrophy.
5. "Functional movements" in CrossFit are characterized by:
a) Movements that are unique to the gym environment.
b) Movements that isolate small muscle groups.
c) Universal motor recruitment patterns, performed in a wave of contraction from core to
extremity, and are compound movements. ✓
d) Movements that require specialized equipment.
,6. The "Sickness-Wellness-Fitness" continuum is a model that describes:
a) The progression of an athlete through the CrossFit Open.
b) A measurable, performance-based definition of health. ✓
c) The nutritional guidelines for CrossFit athletes.
d) The psychological state of an athlete during a workout.
7. What does the acronym AMRAP stand for in a CrossFit workout?
a) As Many Rounds/Reps As Possible. ✓
b) All My Races and Personal bests.
c) Average Maximum Reps and Power.
d) As Much Recovery As Possible.
8. In the context of a workout, what does "For Time" imply?
a) Complete as many rounds as possible in a set time cap.
b) Complete a prescribed set of work as quickly as possible. ✓
c) Perform every repetition with a controlled, slow tempo.
d) The workout is not timed.
9. The "Squat" is considered a foundational movement because it:
a) Is only useful for competitive weightlifters.
b) Is an essential component of jumping, lifting, and sitting.
c) Is a core component of human movement and essential to mastering other lifts. ✓
d) Primarily develops the quadriceps.
10. What is the primary purpose of an "EMOM" (Every Minute on the Minute) workout?
a) To maximize total volume of work.
b) To enforce a specific pace and allow for built-in rest. ✓
c) To ensure the athlete works without any rest.
d) To focus exclusively on skill work.
11. The "Sugar" in the "Glassman's Sickness-Wellness-Fitness" analogy represents:
a) High-intensity exercise.
b) A measurable output (like Fran's time or a 1RM back squat). ✓
c) The athlete's body fat percentage.
d) The number of workouts completed per week.
12. CrossFit's philosophical view on specialization is that:
a) Specialists are the fittest athletes.
b) Specialization is the enemy of breadth and adaptability, which is the hallmark of fitness. ✓
,c) Everyone should specialize in their favorite sport.
d) Specialization is required to be competitive in the CrossFit Games.
13. Which of the following best describes "relative intensity"?
a) The percentage of your one-rep max.
b) A load that is heavy for the individual, regardless of the absolute weight. ✓
c) The speed at which you run a 400m dash.
d) Comparing your performance to the fittest person in the class.
14. The goal of scaling a workout is to:
a) Make it easier so the athlete never struggles.
b) Match the workout's intended stimulus to the capacity of the athlete. ✓
c) Remove all technical movements.
d) Ensure the athlete uses the same weight as everyone else.
15. What is the intended stimulus of the benchmark workout "Fran"?
a) A long, grinding aerobic workout.
b) A very short, high-power output task. ✓
c) A test of pure strength.
d) A workout focused on muscular endurance.
16. Which energy system is primarily taxed by a 1-rep max back squat attempt?
a) Phosphagen (ATP-CP) System. ✓
b) Glycolytic System.
c) Oxidative System.
d) Aerobic System.
17. A workout like "Murph" (1-mile run, 100 pull-ups, 200 push-ups, 300 squats, 1-mile run)
primarily tests which pathway?
a) Phosphagen Pathway
b) Glycolytic Pathway
c) Oxidative Pathway ✓
d) Neuromuscular Pathway
18. The "Squat Clean" is a:
a) Single-joint movement.
b) A power movement that catches the bar in a partial squat.
c) A full-depth, functional movement that receives the bar in a full front squat position. ✓
d) A movement used only for building strength, not for metabolic conditioning.
, 19. What is the primary role of the "Kipping" pull-up in CrossFit?
a) To replace the strict pull-up in all circumstances.
b) To allow an athlete to perform more repetitions in a metabolic conditioning workout by
utilizing the core and hips. ✓
c) To build absolute strength in the latissimus dorsi.
d) It is a less technically demanding movement than the strict pull-up.
20. The "Butterfly" pull-up is:
a) A foundational movement that should be taught before the kip.
b) A highly efficient movement for high-rep workouts that requires significant shoulder stability
and skill. ✓
c) The safest variation of the pull-up for all athletes.
d) Not recognized as a valid pull-up in CrossFit.
21. In the hierarchy of athletic development, what comes first?
a) Intensity
b) Consistency ✓
c) Load
d) Competition
22. The "Hollow Rock" is a foundational gymnastic position used to develop:
a) Upper body pushing strength.
b) Core-to-extremity control and midline stability. ✓
c) Hip flexibility for the squat.
d) Shoulder stability for the handstand.
23. What is the primary purpose of a "Burgener Warm-Up" for weightlifting?
a) To increase heart rate and sweat.
b) To reinforce the positions and movement patterns of the snatch and clean & jerk. ✓
c) To build maximal strength.
d) To serve as a metabolic conditioning workout.
24. The "Ready State" for an athlete at the start of a rep, set, or workout refers to:
a) Being mentally psyched up.
b) An active, braced, and stable spinal position. ✓
c) A completely relaxed and loose posture.
d) Looking straight ahead.
25. The principle of "Mechanics, Consistency, Intensity" means:
a) Intensity is the most important factor from day one.
Updated Study Guide & Practice Review
Section 1: Foundations & Methodology (Questions 1-25)
1. What is CrossFit's definition of fitness?
a) Being able to run a marathon.
b) Increased work capacity across broad time and modal domains. ✓
c) Having a high one-rep max in the squat, bench, and deadlift.
d) Achieving a low body fat percentage.
2. According to CrossFit, what are the ten general physical skills?
a) Strength, Speed, Power, Agility, Balance, Coordination, Accuracy, Flexibility, Stamina,
Endurance
b) Cardiovascular/Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed,
Coordination, Agility, Balance, Accuracy ✓
c) Mobility, Stability, Strength, Hypertrophy, Power, Speed, Accuracy, Agility, Balance,
Coordination
d) Aerobic Capacity, Anaerobic Capacity, Muscular Strength, Muscular Endurance, Body
Composition, Flexibility, Power, Speed, Agility, Balance
3. The CrossFit methodology is best described as:
a) A bodybuilding program focused on aesthetics.
b) Constantly varied functional movements executed at high intensity. ✓
c) A program specializing in Olympic weightlifting.
d) A regimen of long, slow distance cardio and calisthenics.
4. What is the primary aim of the CrossFit program?
a) To create elite Olympic athletes.
b) To optimize physical competence in each of the ten recognized fitness domains. ✓
c) To prepare individuals specifically for military or police service.
d) To maximize muscle hypertrophy.
5. "Functional movements" in CrossFit are characterized by:
a) Movements that are unique to the gym environment.
b) Movements that isolate small muscle groups.
c) Universal motor recruitment patterns, performed in a wave of contraction from core to
extremity, and are compound movements. ✓
d) Movements that require specialized equipment.
,6. The "Sickness-Wellness-Fitness" continuum is a model that describes:
a) The progression of an athlete through the CrossFit Open.
b) A measurable, performance-based definition of health. ✓
c) The nutritional guidelines for CrossFit athletes.
d) The psychological state of an athlete during a workout.
7. What does the acronym AMRAP stand for in a CrossFit workout?
a) As Many Rounds/Reps As Possible. ✓
b) All My Races and Personal bests.
c) Average Maximum Reps and Power.
d) As Much Recovery As Possible.
8. In the context of a workout, what does "For Time" imply?
a) Complete as many rounds as possible in a set time cap.
b) Complete a prescribed set of work as quickly as possible. ✓
c) Perform every repetition with a controlled, slow tempo.
d) The workout is not timed.
9. The "Squat" is considered a foundational movement because it:
a) Is only useful for competitive weightlifters.
b) Is an essential component of jumping, lifting, and sitting.
c) Is a core component of human movement and essential to mastering other lifts. ✓
d) Primarily develops the quadriceps.
10. What is the primary purpose of an "EMOM" (Every Minute on the Minute) workout?
a) To maximize total volume of work.
b) To enforce a specific pace and allow for built-in rest. ✓
c) To ensure the athlete works without any rest.
d) To focus exclusively on skill work.
11. The "Sugar" in the "Glassman's Sickness-Wellness-Fitness" analogy represents:
a) High-intensity exercise.
b) A measurable output (like Fran's time or a 1RM back squat). ✓
c) The athlete's body fat percentage.
d) The number of workouts completed per week.
12. CrossFit's philosophical view on specialization is that:
a) Specialists are the fittest athletes.
b) Specialization is the enemy of breadth and adaptability, which is the hallmark of fitness. ✓
,c) Everyone should specialize in their favorite sport.
d) Specialization is required to be competitive in the CrossFit Games.
13. Which of the following best describes "relative intensity"?
a) The percentage of your one-rep max.
b) A load that is heavy for the individual, regardless of the absolute weight. ✓
c) The speed at which you run a 400m dash.
d) Comparing your performance to the fittest person in the class.
14. The goal of scaling a workout is to:
a) Make it easier so the athlete never struggles.
b) Match the workout's intended stimulus to the capacity of the athlete. ✓
c) Remove all technical movements.
d) Ensure the athlete uses the same weight as everyone else.
15. What is the intended stimulus of the benchmark workout "Fran"?
a) A long, grinding aerobic workout.
b) A very short, high-power output task. ✓
c) A test of pure strength.
d) A workout focused on muscular endurance.
16. Which energy system is primarily taxed by a 1-rep max back squat attempt?
a) Phosphagen (ATP-CP) System. ✓
b) Glycolytic System.
c) Oxidative System.
d) Aerobic System.
17. A workout like "Murph" (1-mile run, 100 pull-ups, 200 push-ups, 300 squats, 1-mile run)
primarily tests which pathway?
a) Phosphagen Pathway
b) Glycolytic Pathway
c) Oxidative Pathway ✓
d) Neuromuscular Pathway
18. The "Squat Clean" is a:
a) Single-joint movement.
b) A power movement that catches the bar in a partial squat.
c) A full-depth, functional movement that receives the bar in a full front squat position. ✓
d) A movement used only for building strength, not for metabolic conditioning.
, 19. What is the primary role of the "Kipping" pull-up in CrossFit?
a) To replace the strict pull-up in all circumstances.
b) To allow an athlete to perform more repetitions in a metabolic conditioning workout by
utilizing the core and hips. ✓
c) To build absolute strength in the latissimus dorsi.
d) It is a less technically demanding movement than the strict pull-up.
20. The "Butterfly" pull-up is:
a) A foundational movement that should be taught before the kip.
b) A highly efficient movement for high-rep workouts that requires significant shoulder stability
and skill. ✓
c) The safest variation of the pull-up for all athletes.
d) Not recognized as a valid pull-up in CrossFit.
21. In the hierarchy of athletic development, what comes first?
a) Intensity
b) Consistency ✓
c) Load
d) Competition
22. The "Hollow Rock" is a foundational gymnastic position used to develop:
a) Upper body pushing strength.
b) Core-to-extremity control and midline stability. ✓
c) Hip flexibility for the squat.
d) Shoulder stability for the handstand.
23. What is the primary purpose of a "Burgener Warm-Up" for weightlifting?
a) To increase heart rate and sweat.
b) To reinforce the positions and movement patterns of the snatch and clean & jerk. ✓
c) To build maximal strength.
d) To serve as a metabolic conditioning workout.
24. The "Ready State" for an athlete at the start of a rep, set, or workout refers to:
a) Being mentally psyched up.
b) An active, braced, and stable spinal position. ✓
c) A completely relaxed and loose posture.
d) Looking straight ahead.
25. The principle of "Mechanics, Consistency, Intensity" means:
a) Intensity is the most important factor from day one.
