Crossfit Programming Exam Questions and Correct Answers Latest update 2024-2025
Define and give examples of the three major movement modalities - Answers Gymnastics: HSPU
Weightlifting: Deadlift/Jerk
Monostructural Metabolic Conditioning: Running
Define and give examples of common workout formats (i.e., scheme and priority) - Answers 3 days on 1
day off
5 days on 2 days off
Day 1 - One modality
Day 2 - Two rounds for time
Day 3 - Three AMRAP
Identify how to measure an increase in power in workouts - Answers more force or the load is higher x
longer distance in a shorter amount of time
Identify the factors that can be varied, which are the most important factors, and how to apply variance
to workouts - Answers Time/Force or Load/Distance - Most important
Demonstrate an understanding of movement functions and redundancy - Answers One leads to the
next. Air Squat mastered before front squat then OH squat. Redundancy creates repetition of the basics,
which is needed for everything.
Understand the goal of scaling and how to scale workouts for all populations - Answers Make the
workout applicable for all athletes
Understand the basic 3-on-1-off template and its rationale - Answers this allows for a relatively higher
volume of high-intensity work than the many others that we have experimented with. With this format
the athlete can work at or near the highest intensities possible for three straight days, but by the fourth
day both neuromuscular function and anatomy are hammered to the point where continued work
becomes noticeably less effective and impossible without reducing intensity.
Identify the purpose of rest days and how and when they should be programmed - Answers Recovery.
They should be programmed after three days of work or two days after five days of work.
Identify common programming pitfalls - Answers Not teaching the basic fundamental movements;
wanting to entertain the audience; teaching tricks
Identify how one assesses the effectiveness of a program - Answers Results of clients will prove the
effectiveness; safety; efficacy; efficiency.
Define and give examples of the three major movement modalities - Answers Gymnastics: HSPU
Weightlifting: Deadlift/Jerk
Monostructural Metabolic Conditioning: Running
Define and give examples of common workout formats (i.e., scheme and priority) - Answers 3 days on 1
day off
5 days on 2 days off
Day 1 - One modality
Day 2 - Two rounds for time
Day 3 - Three AMRAP
Identify how to measure an increase in power in workouts - Answers more force or the load is higher x
longer distance in a shorter amount of time
Identify the factors that can be varied, which are the most important factors, and how to apply variance
to workouts - Answers Time/Force or Load/Distance - Most important
Demonstrate an understanding of movement functions and redundancy - Answers One leads to the
next. Air Squat mastered before front squat then OH squat. Redundancy creates repetition of the basics,
which is needed for everything.
Understand the goal of scaling and how to scale workouts for all populations - Answers Make the
workout applicable for all athletes
Understand the basic 3-on-1-off template and its rationale - Answers this allows for a relatively higher
volume of high-intensity work than the many others that we have experimented with. With this format
the athlete can work at or near the highest intensities possible for three straight days, but by the fourth
day both neuromuscular function and anatomy are hammered to the point where continued work
becomes noticeably less effective and impossible without reducing intensity.
Identify the purpose of rest days and how and when they should be programmed - Answers Recovery.
They should be programmed after three days of work or two days after five days of work.
Identify common programming pitfalls - Answers Not teaching the basic fundamental movements;
wanting to entertain the audience; teaching tricks
Identify how one assesses the effectiveness of a program - Answers Results of clients will prove the
effectiveness; safety; efficacy; efficiency.
