CrossFit L3/CCFT Study Guide (Study
topics for the CrossFit Level 3.) questions
and answers 2026\2027 A+ Grade
Define CrossFit
- correct answer constantly varied, high intensity, functional movement
Characteristics of functional movement
- correct answer natural
universal motor recruitment patterns
essential
safe
compound yet irreducible
core to extremity
high power producing
Calculate Work and Plot Graph of work capacity
- correct answer force x distance
graph:
vertical axis = power
horizontal axis = time
Define and calculate power
- correct answer the time rate of doing work
force X distance/time
,Define General Physical Preparedness
- correct answer any 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
- correct answer Cardiovascular and Respiratory endurance
Stamina
Strength
Flexibility
Coordination
Agility
Balance
Accuracy
Power
Speed
Define technique
- correct answer method to success for completion of a movement
What are the nine foundational movements in CrossFit
- correct answer air squat, front squat, overhead squat
deadlift, sumo deadlift high pull, MB clean
strict press, push press, push jerk
Define functional movement
- correct answer universal movement patterns; performed in a wave of contraction from core to
extremity, compound movements; capacity to move large loads over long distance, quickly.
,Intensity
- correct answer power
independent variable most commonly associated with maximizing the rate of return of favorable
adaptation to exercise.
Define Evidence Based Fitness
- correct answer safety, efficiency and efficacy of a fitness program supported by measurable,
observable and repeatable data
CrossFit's Definition of Fitness
- correct answer increased work capacity across broad time and modal domains
CrossFit definition of an athlete
- correct answer a person who is trained or skilled in strength, power, balance and agility, flexibility, and
endurance
Aerobic
- correct answer Oxygen 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
- correct answer energy 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?
- correct answer improves strength to weight ratio by using the body's own weight as a source of
resistance
Define neuroendocrine adaptation
- correct answer change in the body that affects you either neurologically or hormonally
Which hormones are vital to athletic development?
- correct answer testosterone
insulin-like growth factor
human growth hormone
How to calucate CrossFit's standard of protein/calorie intake?
- correct answer Total 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).
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)
- correct answer 10 Fitness Domains
Performance of Athletic Tasks (hopper)
Energy Systems/Metabolic Pathways
Health Markers/Sickness,Wellness,Fitness Continuum
topics for the CrossFit Level 3.) questions
and answers 2026\2027 A+ Grade
Define CrossFit
- correct answer constantly varied, high intensity, functional movement
Characteristics of functional movement
- correct answer natural
universal motor recruitment patterns
essential
safe
compound yet irreducible
core to extremity
high power producing
Calculate Work and Plot Graph of work capacity
- correct answer force x distance
graph:
vertical axis = power
horizontal axis = time
Define and calculate power
- correct answer the time rate of doing work
force X distance/time
,Define General Physical Preparedness
- correct answer any 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
- correct answer Cardiovascular and Respiratory endurance
Stamina
Strength
Flexibility
Coordination
Agility
Balance
Accuracy
Power
Speed
Define technique
- correct answer method to success for completion of a movement
What are the nine foundational movements in CrossFit
- correct answer air squat, front squat, overhead squat
deadlift, sumo deadlift high pull, MB clean
strict press, push press, push jerk
Define functional movement
- correct answer universal movement patterns; performed in a wave of contraction from core to
extremity, compound movements; capacity to move large loads over long distance, quickly.
,Intensity
- correct answer power
independent variable most commonly associated with maximizing the rate of return of favorable
adaptation to exercise.
Define Evidence Based Fitness
- correct answer safety, efficiency and efficacy of a fitness program supported by measurable,
observable and repeatable data
CrossFit's Definition of Fitness
- correct answer increased work capacity across broad time and modal domains
CrossFit definition of an athlete
- correct answer a person who is trained or skilled in strength, power, balance and agility, flexibility, and
endurance
Aerobic
- correct answer Oxygen 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
- correct answer energy 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?
- correct answer improves strength to weight ratio by using the body's own weight as a source of
resistance
Define neuroendocrine adaptation
- correct answer change in the body that affects you either neurologically or hormonally
Which hormones are vital to athletic development?
- correct answer testosterone
insulin-like growth factor
human growth hormone
How to calucate CrossFit's standard of protein/calorie intake?
- correct answer Total 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).
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)
- correct answer 10 Fitness Domains
Performance of Athletic Tasks (hopper)
Energy Systems/Metabolic Pathways
Health Markers/Sickness,Wellness,Fitness Continuum
