Comprehensive Crossfit Level 1 Certification
Exam Study Guide.
Latest Updated Guide 2026/2027.
What is crossfit - ANSConstantly varied functional movements executed at high intensity
Constantly varied - ANSGeneral physical preparedness (GPP)
What is General Physical Preparedness - ANSTerm used to describe the generalised base
qualities of an athlete
What's the aim of GPP - ANSTo establish a board foundational fitness level that can then be
converted and applied throughout a wide range of tasks hoping to consistently make gains in
the 10 general physical skills of fitness which prepares you for any physical challenge
What is functional movement - ANSNatural seen in nature, universal motor recruitment
patterns, essential to quality of life, compound yet irreducible, core to extremity = efficiency
What is UMRP - ANSUniversal motor recruitment patterns
Name the CrossFit models - ANS1 - Ten general physical skills
2 - The Hopper
3 - Three metabolic pathways
4 - Sickness Wellness Fitness Continuum
What are the 10 general physical skills? - ANS1 - cardio & respiratory endurance
2 - stamina
3 - strength
4 - flexibility
5 - power
6 - speed
7 - coordination
8 - agility
9 - balance
10 - accuracy
Out of the 10 general physical skills which are organic and require training - ANSCVRE
Stamina
Strength
Flexibility
Out of the 10 general physical skills which are neurological and requires practice -
ANSAgility
Balance
Accuracy
Coordination
Out of the 10 general physical skills which are both organic and neurological and require
training an practice - ANSPower
Speed
What's the aim of the Hopper? - ANSPhysical challenge lottery
Measurable tasks
Quantifiable
Balance of skills and drills
The performance of athletic tasks, fitness is about being able to perform well at any task
imaginable.
,Comprehensive Crossfit Level 1 Certification
Exam Study Guide.
Latest Updated Guide 2026/2027.
This model suggests that your fitness can be measured by your capacity to perform well at
these tasks in relation to other individuals.
Name the 3 metabolic pathways? - ANS1 - Phosphagen
2 - glycolytic
3 - oxidative
Define Phosphagen Pathway - ANSTypically anaerobic,
100% high power - low time activities
10 seconds or less
Typically 100m sprint or shot put
1 rep max on deadlift
Type 2b muscle fibres
Define glycolytic pathway - ANSMix of Anaerobic and aerobic
No more then 2 mins work
Typically 400m sprint
70% power/effort
Type 2a muscles fibres
Define oxidative pathway - ANSAerobic
Anything over 2 mins work capacity
Low intensity efforts 40%
Type 1 muscle fibres
Marathon runners, triathlons etc.
What is the 4th CrossFit model? - ANSSickness, well, fit continuum model
Define the 4th model - ANSHealth makers measuring from sickness to fitness
Parameters at mainly sickness, wellness and fitness
Health makers measurements such as:
Resting heart rate
Blood pressure
Deadlift weight
Markers should move towards fitness
Work capacity across a broad time and modal domains
Add third axis being age for health
So fitness can be defined as - ANSWork capacity across a broad time and model domains
What are the major lifts involved CF? - ANSDeadlift
Squat
Clean
Presses
Clean & jerk
Snatch
Explain the general guide on macronutrients - ANSMeat, vegetables, nuts & seeds, some
fruit, little starch, no sugar.keep intake to levels that will support exercise but not body fat.
What are the basic moves in the gymnastic section? - ANSPull ups
Dips
Rope climbs
,Comprehensive Crossfit Level 1 Certification
Exam Study Guide.
Latest Updated Guide 2026/2027.
Push ups
Presses to handstand
Pirouettes
Flips
Splits
Holds
5 causes of a bad squat? - ANS1) Weak glute/hamstring. The glutes and hams are responsible
for powerful hip extension, which is the key to the athletic performance universe.
2) Poor engagement, weak control, and no awareness of glute and hamstring. The road to
powerful, effective hip extension is a three to ve year odyssey for most athletes.
3) Resulting attempt to squat with quads. Leg extension dominance over hip extension is a
leading obstacle to elite performance in athletes.
4) In exibility. Tight hamstrings are a powerful contributor to slipping into lumbar exion-the
worst fault of all.
5) Sloppy work, poor focus. This is not going to come out right by accident. It takes
incredible e ort. The more you work on the squat, the more awareness you develop as to its
complexity.
Name 7 squat faults? - ANS
What are the three movement series? - ANS1 - Squat
2 - Press
3 - Deadlift
Name the 9 foundational movements from the 3 movements series: - ANS1 - Air Squat
2 - Front Squat
3 - Overhead Squat
4 - Press
5 - Push Press
6 - Push Jerk
7 - Deadlift
8 - Sumo Deadlift High Pull
9 - Medball Clean
Give 5 reasons for the 3 movement series - ANS1- MLS midline stabilisation
2- AS active shoulders (retraction/elevation of scapula)
3- Posterior Chain Engagement (heels down and balance in frontal chain)
4- ROM range of movement (specific to each exercise)
5- Core to Extremity (stars at centre and radiates out)
, Comprehensive Crossfit Level 1 Certification
Exam Study Guide.
Latest Updated Guide 2026/2027.
Explain the The Air Squat sequence? - ANS1-set up: shoulder-width stance
2-hips descend back and down,
- lumber curve maintained
- knees in line with toes
- hips descend lower then knees
- heels down
3- finish: complete at full hip & knee extension
Air squat fault - Loss of a neutral spine, by flexing the lumber curve? - ANSCorrections:
- cue the athlete to lift chest.
- have athlete raise their arms as they descend to bottom of the squat
Air squat fault: weight in, or shifting, to toes - ANSCorrections:
- exaggerate weight in the heels by floating the toes slightly throughout the entire movement
- give a tactile cue to push the hips back and down
Air squat fault: not low enough - ANSCorrections:
- cue "lower" and do not relent.
- squat to a target to develop awareness of depth
Air squat fault: improper line of action: knees move excessively forward so that weight is on
the toes. - ANSCorrections:
- give a tactile cue to push the hips back and down
- block the knees' forward travel with the hand at the initial portion of the descent.
Air squat fault: knees not tracking in line with toes, which usually happens with them rolling
inside the feet. - ANSCorrections:
- cue "push your knees out" spread the ground apart with your feet.
- use a target on the outside of the knee for the athlete to reach.
Air squat fault: multiple-fault squat -
Inability to:
- maintain lumber curve,
- keep weight on the heels,
- keep the knees tracking in line with feet,
- and get to depth all at the same time - ANSCorrections:
'Squat therapy'
Set the athlete facing the wall or rack
Put a target for squat depth
Set them in proper stance, with heel to the target
Chest close to wall/bar
Have them squat to the target slowly, maintaining control an weight in the heels.
Air squat fault: immature squat -
- lumber curve is maintained
- full depth is reached
- heels are in contact with the ground but...
Exam Study Guide.
Latest Updated Guide 2026/2027.
What is crossfit - ANSConstantly varied functional movements executed at high intensity
Constantly varied - ANSGeneral physical preparedness (GPP)
What is General Physical Preparedness - ANSTerm used to describe the generalised base
qualities of an athlete
What's the aim of GPP - ANSTo establish a board foundational fitness level that can then be
converted and applied throughout a wide range of tasks hoping to consistently make gains in
the 10 general physical skills of fitness which prepares you for any physical challenge
What is functional movement - ANSNatural seen in nature, universal motor recruitment
patterns, essential to quality of life, compound yet irreducible, core to extremity = efficiency
What is UMRP - ANSUniversal motor recruitment patterns
Name the CrossFit models - ANS1 - Ten general physical skills
2 - The Hopper
3 - Three metabolic pathways
4 - Sickness Wellness Fitness Continuum
What are the 10 general physical skills? - ANS1 - cardio & respiratory endurance
2 - stamina
3 - strength
4 - flexibility
5 - power
6 - speed
7 - coordination
8 - agility
9 - balance
10 - accuracy
Out of the 10 general physical skills which are organic and require training - ANSCVRE
Stamina
Strength
Flexibility
Out of the 10 general physical skills which are neurological and requires practice -
ANSAgility
Balance
Accuracy
Coordination
Out of the 10 general physical skills which are both organic and neurological and require
training an practice - ANSPower
Speed
What's the aim of the Hopper? - ANSPhysical challenge lottery
Measurable tasks
Quantifiable
Balance of skills and drills
The performance of athletic tasks, fitness is about being able to perform well at any task
imaginable.
,Comprehensive Crossfit Level 1 Certification
Exam Study Guide.
Latest Updated Guide 2026/2027.
This model suggests that your fitness can be measured by your capacity to perform well at
these tasks in relation to other individuals.
Name the 3 metabolic pathways? - ANS1 - Phosphagen
2 - glycolytic
3 - oxidative
Define Phosphagen Pathway - ANSTypically anaerobic,
100% high power - low time activities
10 seconds or less
Typically 100m sprint or shot put
1 rep max on deadlift
Type 2b muscle fibres
Define glycolytic pathway - ANSMix of Anaerobic and aerobic
No more then 2 mins work
Typically 400m sprint
70% power/effort
Type 2a muscles fibres
Define oxidative pathway - ANSAerobic
Anything over 2 mins work capacity
Low intensity efforts 40%
Type 1 muscle fibres
Marathon runners, triathlons etc.
What is the 4th CrossFit model? - ANSSickness, well, fit continuum model
Define the 4th model - ANSHealth makers measuring from sickness to fitness
Parameters at mainly sickness, wellness and fitness
Health makers measurements such as:
Resting heart rate
Blood pressure
Deadlift weight
Markers should move towards fitness
Work capacity across a broad time and modal domains
Add third axis being age for health
So fitness can be defined as - ANSWork capacity across a broad time and model domains
What are the major lifts involved CF? - ANSDeadlift
Squat
Clean
Presses
Clean & jerk
Snatch
Explain the general guide on macronutrients - ANSMeat, vegetables, nuts & seeds, some
fruit, little starch, no sugar.keep intake to levels that will support exercise but not body fat.
What are the basic moves in the gymnastic section? - ANSPull ups
Dips
Rope climbs
,Comprehensive Crossfit Level 1 Certification
Exam Study Guide.
Latest Updated Guide 2026/2027.
Push ups
Presses to handstand
Pirouettes
Flips
Splits
Holds
5 causes of a bad squat? - ANS1) Weak glute/hamstring. The glutes and hams are responsible
for powerful hip extension, which is the key to the athletic performance universe.
2) Poor engagement, weak control, and no awareness of glute and hamstring. The road to
powerful, effective hip extension is a three to ve year odyssey for most athletes.
3) Resulting attempt to squat with quads. Leg extension dominance over hip extension is a
leading obstacle to elite performance in athletes.
4) In exibility. Tight hamstrings are a powerful contributor to slipping into lumbar exion-the
worst fault of all.
5) Sloppy work, poor focus. This is not going to come out right by accident. It takes
incredible e ort. The more you work on the squat, the more awareness you develop as to its
complexity.
Name 7 squat faults? - ANS
What are the three movement series? - ANS1 - Squat
2 - Press
3 - Deadlift
Name the 9 foundational movements from the 3 movements series: - ANS1 - Air Squat
2 - Front Squat
3 - Overhead Squat
4 - Press
5 - Push Press
6 - Push Jerk
7 - Deadlift
8 - Sumo Deadlift High Pull
9 - Medball Clean
Give 5 reasons for the 3 movement series - ANS1- MLS midline stabilisation
2- AS active shoulders (retraction/elevation of scapula)
3- Posterior Chain Engagement (heels down and balance in frontal chain)
4- ROM range of movement (specific to each exercise)
5- Core to Extremity (stars at centre and radiates out)
, Comprehensive Crossfit Level 1 Certification
Exam Study Guide.
Latest Updated Guide 2026/2027.
Explain the The Air Squat sequence? - ANS1-set up: shoulder-width stance
2-hips descend back and down,
- lumber curve maintained
- knees in line with toes
- hips descend lower then knees
- heels down
3- finish: complete at full hip & knee extension
Air squat fault - Loss of a neutral spine, by flexing the lumber curve? - ANSCorrections:
- cue the athlete to lift chest.
- have athlete raise their arms as they descend to bottom of the squat
Air squat fault: weight in, or shifting, to toes - ANSCorrections:
- exaggerate weight in the heels by floating the toes slightly throughout the entire movement
- give a tactile cue to push the hips back and down
Air squat fault: not low enough - ANSCorrections:
- cue "lower" and do not relent.
- squat to a target to develop awareness of depth
Air squat fault: improper line of action: knees move excessively forward so that weight is on
the toes. - ANSCorrections:
- give a tactile cue to push the hips back and down
- block the knees' forward travel with the hand at the initial portion of the descent.
Air squat fault: knees not tracking in line with toes, which usually happens with them rolling
inside the feet. - ANSCorrections:
- cue "push your knees out" spread the ground apart with your feet.
- use a target on the outside of the knee for the athlete to reach.
Air squat fault: multiple-fault squat -
Inability to:
- maintain lumber curve,
- keep weight on the heels,
- keep the knees tracking in line with feet,
- and get to depth all at the same time - ANSCorrections:
'Squat therapy'
Set the athlete facing the wall or rack
Put a target for squat depth
Set them in proper stance, with heel to the target
Chest close to wall/bar
Have them squat to the target slowly, maintaining control an weight in the heels.
Air squat fault: immature squat -
- lumber curve is maintained
- full depth is reached
- heels are in contact with the ground but...
