CrossFit L3/CCFT Study Guide Level 3 2025 COMPLETE EXAM QUESTIONS AND
VERIFIED ANSWERS |RECENTLY TESTING REAL EXAM QUESTIONS| 100%
SOLVED
What does gymnastics improve and how? - improves strength to weight ratio by using the
body's own weight as a source of resistance
Define neuroendocrine adaptation - change in the body that affects you either neurologically
or hormonally
Which hormones are vital to athletic development? - testosterone
insulin-like growth factor
human growth hormone
How to calucate CrossFit's standard of protein/calorie intake? - 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) - 10 Fitness Domains
Performance of Athletic Tasks (hopper)
Energy Systems/Metabolic Pathways
Health Markers/Sickness,Wellness,Fitness Continuum
Define Cardio Vascular/Respiratory Endurance - The ability of body systems to gather,
process, and deliver oxygen.
Define Stamina - the ability of body systems to process, deliver, store, and utilize energy
,Define Strength - The ability of a muscular unit, or combination of muscular units, to apply
force; productive application of force
Define Flexibility - the ability to maximize the range of motion at a given joint
Define power - the ability of a muscular unit or combo of muscular units, to apply maximum
force in minimum time
Define speed - the ability to minimize the time cycle of a repeated movement
Define Coordination - the ability to combine several distinct movement patterns into a
singular distinct movement
Define Agility - The ability to minimize transition time from one movement to another
Define Balance - the ability to control the placement of the body's center of gravity in
relation to its support base
Define Accuracy - the ability to control movement in a given direction or at a given intensity
Body Fat Percentage Numbers on SWF Continuum - sickness - M >25%, F >32%
wellness - M ~18%, F ~20%
fitness - M ~6%, F ~12%
Blood Pressure Numbers on SWF Continuum - S - >140/90 mmHg
W - 120/80 mmHg
F - 105/60 mmHg
,Heart Rate Numbers on SWF Continuum - S - >100 bpm
W - 70 bpm
F - 50 bpm
Triglycerides Numbers on SWF Continuum - S - >200 mg/dL
W - <150 mg/dL
F - <100 mg/dL
low-density lipoprotein (LDL) on SWF Continuum - S - >160 mg/dL
W - 120 mg/dL
F - <100 mg/dL
high-density lipoprotein (HDL) on SWF Continuum - S - <40 mg/dL
W - 40-59 mg/dL
F - >60 mg/dL
C-Reactive Protein (high-sensitivity test) on SWF Continuum - S - >3
W - 1-3
F - <1
Define Interval Training - method by which we use anaerobic efforts to develop conditioning
key to developing the cardiovascular system without loss of strength, speed, and power
Three Waves of adaptation to endurance training - maximal oxygen consumption
increased lactate threshold
, increased efficiency
Phosphagen (Phosphocreatine) System Duration/Rep range - work = 10-30 seconds
rest = 30-90 seconds
ratio = 1:3
25-30 reps
Glycolytic (Lactic Acid) System Duration/Rep range - work = 30-120 seconds
rest = 60-240 seconds
ratio = 1:2
10-20 reps
Oxidative System Duration/Rep Range - work = 120-300 seconds
rest = 120-300 seconds
ratio = 1:1
3-5 reps
Theoretical Hierarchy of Development - Nutrition - molecular foundations
Metabolic Conditioning - cardiovascular sufficiency
Gymnastics - body control
Weightlifting and Throwing - external object control
Sport - mastery/application
Define efficacy - tangible results from a program
Define efficiency - time rate of adaptation
VERIFIED ANSWERS |RECENTLY TESTING REAL EXAM QUESTIONS| 100%
SOLVED
What does gymnastics improve and how? - improves strength to weight ratio by using the
body's own weight as a source of resistance
Define neuroendocrine adaptation - change in the body that affects you either neurologically
or hormonally
Which hormones are vital to athletic development? - testosterone
insulin-like growth factor
human growth hormone
How to calucate CrossFit's standard of protein/calorie intake? - 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) - 10 Fitness Domains
Performance of Athletic Tasks (hopper)
Energy Systems/Metabolic Pathways
Health Markers/Sickness,Wellness,Fitness Continuum
Define Cardio Vascular/Respiratory Endurance - The ability of body systems to gather,
process, and deliver oxygen.
Define Stamina - the ability of body systems to process, deliver, store, and utilize energy
,Define Strength - The ability of a muscular unit, or combination of muscular units, to apply
force; productive application of force
Define Flexibility - the ability to maximize the range of motion at a given joint
Define power - the ability of a muscular unit or combo of muscular units, to apply maximum
force in minimum time
Define speed - the ability to minimize the time cycle of a repeated movement
Define Coordination - the ability to combine several distinct movement patterns into a
singular distinct movement
Define Agility - The ability to minimize transition time from one movement to another
Define Balance - the ability to control the placement of the body's center of gravity in
relation to its support base
Define Accuracy - the ability to control movement in a given direction or at a given intensity
Body Fat Percentage Numbers on SWF Continuum - sickness - M >25%, F >32%
wellness - M ~18%, F ~20%
fitness - M ~6%, F ~12%
Blood Pressure Numbers on SWF Continuum - S - >140/90 mmHg
W - 120/80 mmHg
F - 105/60 mmHg
,Heart Rate Numbers on SWF Continuum - S - >100 bpm
W - 70 bpm
F - 50 bpm
Triglycerides Numbers on SWF Continuum - S - >200 mg/dL
W - <150 mg/dL
F - <100 mg/dL
low-density lipoprotein (LDL) on SWF Continuum - S - >160 mg/dL
W - 120 mg/dL
F - <100 mg/dL
high-density lipoprotein (HDL) on SWF Continuum - S - <40 mg/dL
W - 40-59 mg/dL
F - >60 mg/dL
C-Reactive Protein (high-sensitivity test) on SWF Continuum - S - >3
W - 1-3
F - <1
Define Interval Training - method by which we use anaerobic efforts to develop conditioning
key to developing the cardiovascular system without loss of strength, speed, and power
Three Waves of adaptation to endurance training - maximal oxygen consumption
increased lactate threshold
, increased efficiency
Phosphagen (Phosphocreatine) System Duration/Rep range - work = 10-30 seconds
rest = 30-90 seconds
ratio = 1:3
25-30 reps
Glycolytic (Lactic Acid) System Duration/Rep range - work = 30-120 seconds
rest = 60-240 seconds
ratio = 1:2
10-20 reps
Oxidative System Duration/Rep Range - work = 120-300 seconds
rest = 120-300 seconds
ratio = 1:1
3-5 reps
Theoretical Hierarchy of Development - Nutrition - molecular foundations
Metabolic Conditioning - cardiovascular sufficiency
Gymnastics - body control
Weightlifting and Throwing - external object control
Sport - mastery/application
Define efficacy - tangible results from a program
Define efficiency - time rate of adaptation
