CrossFit Test 2025 – The Ultimate Prep Resource
for Top Scores! (Graded A+)
Aim - Broad, general, inclusive fitness. Not only for the unknown, but also the unknowable. Skills and
adaptations that most universally lend themselves to performance advantage. Specialty is not
specializing.
Prescription - Constantly varied, high-intensity, functional movement. Universal motor recruitment
patterns. Multi-joint movements (compound movements). Natural, effective, and efficient locomotor
of body and real objects. Capacity to move large loans over long distances, and to do so quickly.
LOAD, SPEED, AND DISTANCE- qualify functional movements to produce high-power. Intensity is
power and is independent variable most associated with maximizing rate of return of favourable
adaptations to exercise.
Methodology - Empirical. Safety, efficacy, and efficiency- measurable, observable, and repeatable
data. Evidence-based fitness. Methods, results and criticisms. Empirically driven, clinically tested, and
community developed.
Implementation - sport of fitness. natural camaraderie, competition, and fun of sport or game yields
an intensity that cannot be matched by other means. "The fear of sporting failure is worse than the
fear of death. Men will die for points.
Adaptations - Evidence-based fitness, CrossFit increases work capacity across broad time and modal
domains. Publicly posting performance data, co-developing our program in collaboration with other
coaches, and our open-source charter in general has well positioned us to garner important lessons
from our program- to learn precisely and accurately, that is about the adaptations elicited by
CrossFit. Not trade improvements in any other fitness metric for a decrease in work capacity.
Foundations - Physical competence in each of 10 fitness domains.
Cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination,
agility, balance, and accuracy. Bike, run, swim, and row at short, middle, and long distances.
Olympic weightlifting to develop explosive power, control of external objects, and mastery of critical
motor recruitment patterns. Variety of sports as a vehicle to express and apply their fitness.
Athlete - greater bone density, stronger immune systems, less coronary heart disease, reduced
cancer risk, fewer stroked, and less depression.
, A person who is trained or skilled in strength, power, balance and agility, flexibility, and endurance.
Fitness=health=athleticism
Fringe athletes - CrossFit considers the sumo wrestler, triathlete, marathoner, and power lifter to be
_________ athletes because their fitness demands are so specialized as to be inconsistent with the
adaptations that give maximum competency at all physical challenges.
10 general physical skills - Cardiovascular/respiratory endurance, stamina, strength, flexibility, power,
speed, coordination, agility, balance, and accuracy.
Aerobic - when the majority of energy needed is derived aerobically. Usually greater than 90 seconds
in duration and involve low to moderate power output or intensity. Examples include running on
treadmill for 20 mins, swimming a mile, or watching TV.
Anaerobic - energy is liberated from substrates in the absence of oxygen. develop a very high level of
aerobic fitness without the muscle wasting consistent with high volume aerobic exercise. Less than
two minutes in duration and involve moderate to high- power output or intensity.
two anaerobic systems - phosphagen and glycolytic (lactic acid) systems.
Weightlifting - clean and jerk and snatch. squat, deadlift, power clean, and split jerk while integrating
them into a single movement of unequaled value in all of strength and conditioning.
Activate more muscle fibers more rapidly than any other modality of training. results in explosiveness
that is of vital necessity to every sport.
Teaches one to apply force to muscle groups in proper sequence (from the center of the body to its
extremities).
develop strength, muscle, power, speed, coordination, vertical leap, muscular endurance, bone
strength, and the physical capacity to withstand stress. Increase maximum oxygen uptake (the most
important marker for cardiovascular fitness).
Gymnastics - reliance on the body's own weight as the sole source of resistance. improving strength-
to-weight ratio.
Develops pull-ups, squats, lunges, jumping, push-ups, and numerous presses to handstand, scales
and holds. unrivaled in their benefit to the physique as evident in any competitive gymnast. Improve
coordination, balance, agility, accuracy, and flexibility. presses, handstands, scales, and other floor
work, training greatly enhances kinesthetic sense.
for Top Scores! (Graded A+)
Aim - Broad, general, inclusive fitness. Not only for the unknown, but also the unknowable. Skills and
adaptations that most universally lend themselves to performance advantage. Specialty is not
specializing.
Prescription - Constantly varied, high-intensity, functional movement. Universal motor recruitment
patterns. Multi-joint movements (compound movements). Natural, effective, and efficient locomotor
of body and real objects. Capacity to move large loans over long distances, and to do so quickly.
LOAD, SPEED, AND DISTANCE- qualify functional movements to produce high-power. Intensity is
power and is independent variable most associated with maximizing rate of return of favourable
adaptations to exercise.
Methodology - Empirical. Safety, efficacy, and efficiency- measurable, observable, and repeatable
data. Evidence-based fitness. Methods, results and criticisms. Empirically driven, clinically tested, and
community developed.
Implementation - sport of fitness. natural camaraderie, competition, and fun of sport or game yields
an intensity that cannot be matched by other means. "The fear of sporting failure is worse than the
fear of death. Men will die for points.
Adaptations - Evidence-based fitness, CrossFit increases work capacity across broad time and modal
domains. Publicly posting performance data, co-developing our program in collaboration with other
coaches, and our open-source charter in general has well positioned us to garner important lessons
from our program- to learn precisely and accurately, that is about the adaptations elicited by
CrossFit. Not trade improvements in any other fitness metric for a decrease in work capacity.
Foundations - Physical competence in each of 10 fitness domains.
Cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination,
agility, balance, and accuracy. Bike, run, swim, and row at short, middle, and long distances.
Olympic weightlifting to develop explosive power, control of external objects, and mastery of critical
motor recruitment patterns. Variety of sports as a vehicle to express and apply their fitness.
Athlete - greater bone density, stronger immune systems, less coronary heart disease, reduced
cancer risk, fewer stroked, and less depression.
, A person who is trained or skilled in strength, power, balance and agility, flexibility, and endurance.
Fitness=health=athleticism
Fringe athletes - CrossFit considers the sumo wrestler, triathlete, marathoner, and power lifter to be
_________ athletes because their fitness demands are so specialized as to be inconsistent with the
adaptations that give maximum competency at all physical challenges.
10 general physical skills - Cardiovascular/respiratory endurance, stamina, strength, flexibility, power,
speed, coordination, agility, balance, and accuracy.
Aerobic - when the majority of energy needed is derived aerobically. Usually greater than 90 seconds
in duration and involve low to moderate power output or intensity. Examples include running on
treadmill for 20 mins, swimming a mile, or watching TV.
Anaerobic - energy is liberated from substrates in the absence of oxygen. develop a very high level of
aerobic fitness without the muscle wasting consistent with high volume aerobic exercise. Less than
two minutes in duration and involve moderate to high- power output or intensity.
two anaerobic systems - phosphagen and glycolytic (lactic acid) systems.
Weightlifting - clean and jerk and snatch. squat, deadlift, power clean, and split jerk while integrating
them into a single movement of unequaled value in all of strength and conditioning.
Activate more muscle fibers more rapidly than any other modality of training. results in explosiveness
that is of vital necessity to every sport.
Teaches one to apply force to muscle groups in proper sequence (from the center of the body to its
extremities).
develop strength, muscle, power, speed, coordination, vertical leap, muscular endurance, bone
strength, and the physical capacity to withstand stress. Increase maximum oxygen uptake (the most
important marker for cardiovascular fitness).
Gymnastics - reliance on the body's own weight as the sole source of resistance. improving strength-
to-weight ratio.
Develops pull-ups, squats, lunges, jumping, push-ups, and numerous presses to handstand, scales
and holds. unrivaled in their benefit to the physique as evident in any competitive gymnast. Improve
coordination, balance, agility, accuracy, and flexibility. presses, handstands, scales, and other floor
work, training greatly enhances kinesthetic sense.
