Crossfit Level 1 - 10 The Muscle-Up And
Snatch Newest Actual Exam Complete
Questions Ans Detailed Answers Graded
A+ 2025/2026.
What is a Muscle-Up?
A Muscle-Up is taking yourself from below an object to getting on top of
the object to a position of support.
What is the value of performing a Muscle-Up?
The muscle-up is hugely functional. With a muscle-up, you will be able to
surmount any object on which you can get a finger hold — if you can touch
it, you can get up on it.
The value here for survival, police, firefighter, and military use is
impossible to overstate.
What is the Progression for Ring Muscle-Ups on Low Rings?
1. Establishing support on top of the rings (Ring Support)
2. Ring Dips
3. Establishing the False Grip
4. Kneeling Muscle-Up
5. Ring Muscle-Up from Seated
(Strive to perform strict and refrain from kipping)
What are key points for Establishing support on top of Rings?
- Keep the rings close to the body.
- Demonstrate active shoulders; push down into the rings with locked
arms.
- The challenge for most athletes is to create stability in this frictionless
plane.
What are key points for Ring Dip?
- Allow the chest to come forward while the elbows move back.
- Descend until the shoulders are clearly below the elbows.
- Press up to extension of the arms while keeping them close to the sides.
- If still developing strength, place the feet on the ground for assistance.
What are key points for Establishing False Grip?
, - Position the bottom of the ring on the heel of the palm, with the wrist
touching the ring. Grip the ring with fingers and thumbs on opposite sides.
- Provides a grip that the athlete can use to both pull and push.
- Shortens the distance of the pull, aiding in the transition.
What are key points for Kneeling Ring Muscle-Ups?
- Place the feet directly under the rings
- Push the knees forward until on toes.
- With a false grip, lean back and extend the arms.
- Use the legs and arms to raise the sternum to the rings
- The chest traces around the rings to the deep dip position.
- Increase the height of the rings or move the feet forward incrementally
to increase the demand placed on the upper body.
What are key points for Ring Muscle-Ups from Seated?
- Master the muscle-up from a seated position before transitioning to the
high-rings.
What are Strict Muscle-Up Points of Performance?
1. Hang (Begin with arms extended)
2. False Grip (Establish and Maintain False Grip)
3. Pull (Pull rings to sternum before transitioning)
4. Transition (Once Rings reach sternum, move chest over rings, keep
hands and elbows close to body)
5. Finish (Once stable at bottom of dip, press to support position)
The athlete should practice pulling the rings to the....
....sternum or slightly lower.
To increase the difficulty of the kneeling muscle-up
(select ALL that apply):
1. Increase the height of the rings over time.
2. Encourage the athlete to keep the torso vertical.
3. Allow the athlete to transition to a position with the shoulders above
the elbows.
4. Move the feet further away from the rings.
1. Increase the height of the rings over time.
4. Move the feet further away from the rings.
An athlete is ready to attempt a muscle-up on the high rings when they....
Snatch Newest Actual Exam Complete
Questions Ans Detailed Answers Graded
A+ 2025/2026.
What is a Muscle-Up?
A Muscle-Up is taking yourself from below an object to getting on top of
the object to a position of support.
What is the value of performing a Muscle-Up?
The muscle-up is hugely functional. With a muscle-up, you will be able to
surmount any object on which you can get a finger hold — if you can touch
it, you can get up on it.
The value here for survival, police, firefighter, and military use is
impossible to overstate.
What is the Progression for Ring Muscle-Ups on Low Rings?
1. Establishing support on top of the rings (Ring Support)
2. Ring Dips
3. Establishing the False Grip
4. Kneeling Muscle-Up
5. Ring Muscle-Up from Seated
(Strive to perform strict and refrain from kipping)
What are key points for Establishing support on top of Rings?
- Keep the rings close to the body.
- Demonstrate active shoulders; push down into the rings with locked
arms.
- The challenge for most athletes is to create stability in this frictionless
plane.
What are key points for Ring Dip?
- Allow the chest to come forward while the elbows move back.
- Descend until the shoulders are clearly below the elbows.
- Press up to extension of the arms while keeping them close to the sides.
- If still developing strength, place the feet on the ground for assistance.
What are key points for Establishing False Grip?
, - Position the bottom of the ring on the heel of the palm, with the wrist
touching the ring. Grip the ring with fingers and thumbs on opposite sides.
- Provides a grip that the athlete can use to both pull and push.
- Shortens the distance of the pull, aiding in the transition.
What are key points for Kneeling Ring Muscle-Ups?
- Place the feet directly under the rings
- Push the knees forward until on toes.
- With a false grip, lean back and extend the arms.
- Use the legs and arms to raise the sternum to the rings
- The chest traces around the rings to the deep dip position.
- Increase the height of the rings or move the feet forward incrementally
to increase the demand placed on the upper body.
What are key points for Ring Muscle-Ups from Seated?
- Master the muscle-up from a seated position before transitioning to the
high-rings.
What are Strict Muscle-Up Points of Performance?
1. Hang (Begin with arms extended)
2. False Grip (Establish and Maintain False Grip)
3. Pull (Pull rings to sternum before transitioning)
4. Transition (Once Rings reach sternum, move chest over rings, keep
hands and elbows close to body)
5. Finish (Once stable at bottom of dip, press to support position)
The athlete should practice pulling the rings to the....
....sternum or slightly lower.
To increase the difficulty of the kneeling muscle-up
(select ALL that apply):
1. Increase the height of the rings over time.
2. Encourage the athlete to keep the torso vertical.
3. Allow the athlete to transition to a position with the shoulders above
the elbows.
4. Move the feet further away from the rings.
1. Increase the height of the rings over time.
4. Move the feet further away from the rings.
An athlete is ready to attempt a muscle-up on the high rings when they....
