CROSSFIT LEVEL 1 EXAMS 2026 SCRIPT QUESTIONS
AND ANSWERS SURE A+
✔✔How many grams of fat are in a block? - ✔✔1.5 grams (1.5 in each protein block);
total fat needed for one block is 3 grams
✔✔How many grams of carbs are in one block? - ✔✔9 grams
✔✔The knee join connects to which part of the body? - ✔✔tibia and femur
✔✔The hip joint connects to which part of the body? - ✔✔femur and pelvis
✔✔Hip extension is: - ✔✔dynamic in the hips and static in the trunk; for a new athlete
start with the Superman hold; back extension is dynamic in hip and trunk
✔✔Gymnastics: - ✔✔establishes functional capacity for body control and ROM; it is the
ultimate approach to improving coordination, balance, agility, accuracy, and flexibility; it
develops: squats, lunges, jumping, push-ups, and numerous
presses to handstand, scales, and holds
✔✔Glycemic index: - ✔✔the measure of a foods propensity to raise blood sugar levels
✔✔Push jerk points of performance: - ✔✔full extension of the hips before reversing hip
direction from upward to downward, landing in partial squat with bar locked out, fast and
aggressive
✔✔OHS point of performance: - ✔✔active shoulders throughout movement, bar stays
overhead, in the frontal plane
✔✔OHS violations: - ✔✔lazy elbows, bar goes forward in the frontal plane
, ✔✔Med ball clean violations: - ✔✔hip doesn't open all the way, no shrug, pulling too
early, tossing the ball, curling the ball, collapsing in the catch, unable to drop under the
ball fully
✔✔Med ball clean points of performance: - ✔✔hips to full extension, hip is extended
and shrug initiated before arms pull, you catch the ball below parallel, athlete stands all
the way up in rack position to finish
✔✔Sumo deadlift high pull violations: - ✔✔pulling too early with arms, hips not
completely open before shrug or arm pull, no shrug, elbows low and inside, incorrect
decent (hips before arms), too slow, segmenting the movement, losing control and
levelness of bar, running into the knees
✔✔Sumo deadlift high pull points of performance: - ✔✔hips open before shrug and arm
bend, bar is pulled up to just the below the chin, fast and aggressive, elbows travel and
finish high and outside, elbows are higher than hands at all times during the movement
✔✔The starting place for gymnastic competency: - ✔✔the well known callisthenic
movements: pull-ups, push ups, dips, and rope climb
✔✔Shoulder press violations: - ✔✔bar forward of frontal plane, leaning back with ribs
sticking out, passive shoulders or bent elbows, bar arcs out around the face
✔✔Shoulder press points of performance: - ✔✔constant tightness in midsection with
ribs locked down, overhead and active shoulder at the top of the press, overhead
means that the bar is over or just behind arch in foot with shoulder angle fully open, bar
travels straight up
✔✔The sacroiliac joint connects what? - ✔✔the pelvis and the spine
✔✔Push press violations: - ✔✔out of sequence, press begins before hip opens up,
cocking (pausing in the dip), forward inclination of chest, muted hip
✔✔Push press points of performance: - ✔✔torso drops straight down on the hip, there
is no forward inclination of the chest or muting of the hip, aggressive turn around from
the dip to drive
✔✔Push jerk violations: - ✔✔movement pattern out of sequence, hip never gets to full
extension, landing too wide, not locked out overhead, not standing all the way up
✔✔Rhabodomylosis - ✔✔the breakdown of muscle cells contents that result in the
release of muscle fiber contents into the bloodstream; symptoms include: severe
muscle pain, N&V, dark red urine, high potassium in blood, elevated CPK, myoglobin
can enter bloodstream and breakdown into ferrihemate which is toxic to kidneys
AND ANSWERS SURE A+
✔✔How many grams of fat are in a block? - ✔✔1.5 grams (1.5 in each protein block);
total fat needed for one block is 3 grams
✔✔How many grams of carbs are in one block? - ✔✔9 grams
✔✔The knee join connects to which part of the body? - ✔✔tibia and femur
✔✔The hip joint connects to which part of the body? - ✔✔femur and pelvis
✔✔Hip extension is: - ✔✔dynamic in the hips and static in the trunk; for a new athlete
start with the Superman hold; back extension is dynamic in hip and trunk
✔✔Gymnastics: - ✔✔establishes functional capacity for body control and ROM; it is the
ultimate approach to improving coordination, balance, agility, accuracy, and flexibility; it
develops: squats, lunges, jumping, push-ups, and numerous
presses to handstand, scales, and holds
✔✔Glycemic index: - ✔✔the measure of a foods propensity to raise blood sugar levels
✔✔Push jerk points of performance: - ✔✔full extension of the hips before reversing hip
direction from upward to downward, landing in partial squat with bar locked out, fast and
aggressive
✔✔OHS point of performance: - ✔✔active shoulders throughout movement, bar stays
overhead, in the frontal plane
✔✔OHS violations: - ✔✔lazy elbows, bar goes forward in the frontal plane
, ✔✔Med ball clean violations: - ✔✔hip doesn't open all the way, no shrug, pulling too
early, tossing the ball, curling the ball, collapsing in the catch, unable to drop under the
ball fully
✔✔Med ball clean points of performance: - ✔✔hips to full extension, hip is extended
and shrug initiated before arms pull, you catch the ball below parallel, athlete stands all
the way up in rack position to finish
✔✔Sumo deadlift high pull violations: - ✔✔pulling too early with arms, hips not
completely open before shrug or arm pull, no shrug, elbows low and inside, incorrect
decent (hips before arms), too slow, segmenting the movement, losing control and
levelness of bar, running into the knees
✔✔Sumo deadlift high pull points of performance: - ✔✔hips open before shrug and arm
bend, bar is pulled up to just the below the chin, fast and aggressive, elbows travel and
finish high and outside, elbows are higher than hands at all times during the movement
✔✔The starting place for gymnastic competency: - ✔✔the well known callisthenic
movements: pull-ups, push ups, dips, and rope climb
✔✔Shoulder press violations: - ✔✔bar forward of frontal plane, leaning back with ribs
sticking out, passive shoulders or bent elbows, bar arcs out around the face
✔✔Shoulder press points of performance: - ✔✔constant tightness in midsection with
ribs locked down, overhead and active shoulder at the top of the press, overhead
means that the bar is over or just behind arch in foot with shoulder angle fully open, bar
travels straight up
✔✔The sacroiliac joint connects what? - ✔✔the pelvis and the spine
✔✔Push press violations: - ✔✔out of sequence, press begins before hip opens up,
cocking (pausing in the dip), forward inclination of chest, muted hip
✔✔Push press points of performance: - ✔✔torso drops straight down on the hip, there
is no forward inclination of the chest or muting of the hip, aggressive turn around from
the dip to drive
✔✔Push jerk violations: - ✔✔movement pattern out of sequence, hip never gets to full
extension, landing too wide, not locked out overhead, not standing all the way up
✔✔Rhabodomylosis - ✔✔the breakdown of muscle cells contents that result in the
release of muscle fiber contents into the bloodstream; symptoms include: severe
muscle pain, N&V, dark red urine, high potassium in blood, elevated CPK, myoglobin
can enter bloodstream and breakdown into ferrihemate which is toxic to kidneys
