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CROSSFIT L1 REVIEW 2026
QUESTIONS AND ANSWERS| ACE
YOUR GRADES.
What is the strategy for optimizing GPP - correct answer -
Variance
Define Bias - correct answer -To bias is to specialize on a
particular skill, like CF Football at the expense of GPP
Understand the difference between randomization and variance -
correct answer -CF is constantly varied but its programming is not
random
Articulate the benefits of working your weakness - correct answer
-targeting your weakness rounds out your GPP
Define and give examples of the types of movements most
commonly used in Crossfit programming - correct answer -*
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Gymnastics is body weight exercises or calisthenics to improve
body control (Air Squat, Push-up, Pull-up)
* Weightlifting is Olympic and power lifting to increase strength
and power (DL, Cleans, Snatches)
* Metabolic Conditioning or cario is to build endurance (Run, Bike,
Swim)
Define and give examples of common formats of Crossfit
workouts - correct answer -Scheme = Single, cuplet, triplet of
movements
Priority = task or time based
Define task priority workous and identify how to measure and
increase in power in these workouts - correct answer -* Task
priority means a set task with varied time
* Increase in power is measured by reducing the time to complete
the task
Identify the scope of the movements used in Crossfit
Programming - correct answer -Gymnastics, Weightlifting,
MonoStructural
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Identify the factors that can be varied and which are the most
important factors - correct answer -Movements, load, time (most
important)
Rest, intensity, reps, duration, rounds
Understand scalability for all populations and basic principles of
scaling - correct answer -We scale load & Intensity, we don't
change programs
Define the terms and strategy of mechanics - correct answer -
Mechanics refers to technique - Your ability to move properly
through our core movements. For us, this means moving yourself
and external objects in the most efficient, effective, and safest
manner possible
Define terms and strategy of consistency - correct answer -
Consistency has a two-part application: 1) That you are consistent
in performing the mechanics of the movement; and 2) That you
are consistent in Crossfit workouts
Define the terms and strategy of intensity - correct answer -
Intensity is the independent variable most commonly assoicated
with the rate of return on favorable adaptation. More simply put,
, Page | 4
intensity brings about all the good results from working out.
However, we also have to realize that intensity is relative to our
physical and psychological tolerances.
Identify Common Programming Pitfalls - correct answer -* Over
Programming light metcons
* Lack of commitment to strength days
* Confusing random with variance
* Biasing Light/Long or Short/Heavy
* Skipping Gymnastics elements
* Underutilization of warmups to address weakness
* Insufficient repetition of benchmark WOD's and recording of
results
* Excessive use of Double-WOD Days
* Specialization
* Programming for all your clients as if they were training for the
Crossfit Games
Identify the purpose of rest days - correct answer -If you don't
rest, intensity will suffer and recovery is needed
CROSSFIT L1 REVIEW 2026
QUESTIONS AND ANSWERS| ACE
YOUR GRADES.
What is the strategy for optimizing GPP - correct answer -
Variance
Define Bias - correct answer -To bias is to specialize on a
particular skill, like CF Football at the expense of GPP
Understand the difference between randomization and variance -
correct answer -CF is constantly varied but its programming is not
random
Articulate the benefits of working your weakness - correct answer
-targeting your weakness rounds out your GPP
Define and give examples of the types of movements most
commonly used in Crossfit programming - correct answer -*
, Page | 2
Gymnastics is body weight exercises or calisthenics to improve
body control (Air Squat, Push-up, Pull-up)
* Weightlifting is Olympic and power lifting to increase strength
and power (DL, Cleans, Snatches)
* Metabolic Conditioning or cario is to build endurance (Run, Bike,
Swim)
Define and give examples of common formats of Crossfit
workouts - correct answer -Scheme = Single, cuplet, triplet of
movements
Priority = task or time based
Define task priority workous and identify how to measure and
increase in power in these workouts - correct answer -* Task
priority means a set task with varied time
* Increase in power is measured by reducing the time to complete
the task
Identify the scope of the movements used in Crossfit
Programming - correct answer -Gymnastics, Weightlifting,
MonoStructural
, Page | 3
Identify the factors that can be varied and which are the most
important factors - correct answer -Movements, load, time (most
important)
Rest, intensity, reps, duration, rounds
Understand scalability for all populations and basic principles of
scaling - correct answer -We scale load & Intensity, we don't
change programs
Define the terms and strategy of mechanics - correct answer -
Mechanics refers to technique - Your ability to move properly
through our core movements. For us, this means moving yourself
and external objects in the most efficient, effective, and safest
manner possible
Define terms and strategy of consistency - correct answer -
Consistency has a two-part application: 1) That you are consistent
in performing the mechanics of the movement; and 2) That you
are consistent in Crossfit workouts
Define the terms and strategy of intensity - correct answer -
Intensity is the independent variable most commonly assoicated
with the rate of return on favorable adaptation. More simply put,
, Page | 4
intensity brings about all the good results from working out.
However, we also have to realize that intensity is relative to our
physical and psychological tolerances.
Identify Common Programming Pitfalls - correct answer -* Over
Programming light metcons
* Lack of commitment to strength days
* Confusing random with variance
* Biasing Light/Long or Short/Heavy
* Skipping Gymnastics elements
* Underutilization of warmups to address weakness
* Insufficient repetition of benchmark WOD's and recording of
results
* Excessive use of Double-WOD Days
* Specialization
* Programming for all your clients as if they were training for the
Crossfit Games
Identify the purpose of rest days - correct answer -If you don't
rest, intensity will suffer and recovery is needed
