CrossFit Level 1 - 11 Programming and
Implementation
What are motion Modalities?
An clean manner to categorize actions into big chunks.
How many exclusive types of motion are there? What are they?
There are 3 unique ways to move. 1. G = Gymnastics
2. W/WL = Weight Lifting
3. M = Monostructural Metabolic Conditioning
What is Gymnastics? What are examples?
Movements in which you control your frame in time and area.
Examples are:
- The Air Squat - Pull Up
- Rope Climb
What is Weight Lifting? What examples are there? Movements where you manage your body
in time and area WITH an external item.
Examples are:
- Kettle Bell (Kettle Swing)
- Sandbag (Sandbag Carry)
- Barbell (Deadlift)
What is Monostructural Metabolic Conditioning? What are examples?
They are repetive in nature and feature a cyclic cycle. The athlete plays those actions for a
sustained quantity of time.
Examples are:
- Running
- Rowing
- Double Unders
What does the quantity of movements imply?
It refers to how many different movements are blanketed in a workout.
What's an example of a SINGLE movement?
Example of a SINGLE motion is 30 Muscle Ups for time or 30 Clean and Jerks for time.
The complete workout is simply one movement.
What is it referred to as when you pair 2 actions collectively?
A COUPLET
What's an instance of a COUPLET motion?
Example of a COUPLET movement is DIANE (21-15-nine of Deadlift and Handstand Pushup.
What is it referred to as whilst you integrate 3 movements? A TRIPLET
What's an example of a TRIPLET motion?
Example of a TRIPLET movement is HELEN (three RFT: 400m Run; 21 KB Swings; 12 Pull
Ups)
, What is it known as when you pair four or extra movements collectively?
A CHIPPER
What's an instance of a CHIPPER motion?
Example of a CHIPPER motion is:
- MURPH (Running, Pull Ups, Push Ups, Air Squats)
- FILTHY 50 (This has 10 one of a kind actions)
What is MOVEMENT FUNCTION?
This appears at the sample wherein the athlete is moving
- Pulling or Pushing
- Hip Flexion or Hip Extension
What is LOADING?
Range of weight to a motion from bodyweight to including light weight to growing to heavy
weight
What is REPS?
REPS is Repetitions which could range from 1 rep to over one hundred reps in a single
exercising.
What is DISTANCE?
Distance starting from a a hundred m run as far as a 10 k run.
How can TIME be classified?
1. Overall Time Frame 2. Priority of the exercising
What are the three Priority subcategories? 1. Task
2. Time
three. Heavy Day
What is a TASK Priority Workout?
Athlete is given a challenge of
- X number of exercises
and
- X range of reps
to complete
The exercising rating is the quantity of time it takes to finish. (These are the most common
exercises in CrossFit)
What is a TIME Priority Workout?
Athlete is given a set amount of time to conduct the exercise. It is up to the athlete to
determine how a good deal work they put in that set amount of time.
One instance is: - CINDY (five Pull Ups, 10 Push Ups, 15 Air Squats - As frequently as viable
for 20 minutes)
Score is how many rounds and reps completed in 20 minutes
What is a HEAVY DAY Priority Workout?
Athlete has set up set of reps and sets. The intention of these reps and sets is to lift as near
their max load capability as feasible.
Example is 3 sets of 5 reps Back Squat.
Score is Max weight succesfully lifted for five reps.
What Priority is:
five rounds for time of: four hundred-m run, 15 overhead squats
Implementation
What are motion Modalities?
An clean manner to categorize actions into big chunks.
How many exclusive types of motion are there? What are they?
There are 3 unique ways to move. 1. G = Gymnastics
2. W/WL = Weight Lifting
3. M = Monostructural Metabolic Conditioning
What is Gymnastics? What are examples?
Movements in which you control your frame in time and area.
Examples are:
- The Air Squat - Pull Up
- Rope Climb
What is Weight Lifting? What examples are there? Movements where you manage your body
in time and area WITH an external item.
Examples are:
- Kettle Bell (Kettle Swing)
- Sandbag (Sandbag Carry)
- Barbell (Deadlift)
What is Monostructural Metabolic Conditioning? What are examples?
They are repetive in nature and feature a cyclic cycle. The athlete plays those actions for a
sustained quantity of time.
Examples are:
- Running
- Rowing
- Double Unders
What does the quantity of movements imply?
It refers to how many different movements are blanketed in a workout.
What's an example of a SINGLE movement?
Example of a SINGLE motion is 30 Muscle Ups for time or 30 Clean and Jerks for time.
The complete workout is simply one movement.
What is it referred to as when you pair 2 actions collectively?
A COUPLET
What's an instance of a COUPLET motion?
Example of a COUPLET movement is DIANE (21-15-nine of Deadlift and Handstand Pushup.
What is it referred to as whilst you integrate 3 movements? A TRIPLET
What's an example of a TRIPLET motion?
Example of a TRIPLET movement is HELEN (three RFT: 400m Run; 21 KB Swings; 12 Pull
Ups)
, What is it known as when you pair four or extra movements collectively?
A CHIPPER
What's an instance of a CHIPPER motion?
Example of a CHIPPER motion is:
- MURPH (Running, Pull Ups, Push Ups, Air Squats)
- FILTHY 50 (This has 10 one of a kind actions)
What is MOVEMENT FUNCTION?
This appears at the sample wherein the athlete is moving
- Pulling or Pushing
- Hip Flexion or Hip Extension
What is LOADING?
Range of weight to a motion from bodyweight to including light weight to growing to heavy
weight
What is REPS?
REPS is Repetitions which could range from 1 rep to over one hundred reps in a single
exercising.
What is DISTANCE?
Distance starting from a a hundred m run as far as a 10 k run.
How can TIME be classified?
1. Overall Time Frame 2. Priority of the exercising
What are the three Priority subcategories? 1. Task
2. Time
three. Heavy Day
What is a TASK Priority Workout?
Athlete is given a challenge of
- X number of exercises
and
- X range of reps
to complete
The exercising rating is the quantity of time it takes to finish. (These are the most common
exercises in CrossFit)
What is a TIME Priority Workout?
Athlete is given a set amount of time to conduct the exercise. It is up to the athlete to
determine how a good deal work they put in that set amount of time.
One instance is: - CINDY (five Pull Ups, 10 Push Ups, 15 Air Squats - As frequently as viable
for 20 minutes)
Score is how many rounds and reps completed in 20 minutes
What is a HEAVY DAY Priority Workout?
Athlete has set up set of reps and sets. The intention of these reps and sets is to lift as near
their max load capability as feasible.
Example is 3 sets of 5 reps Back Squat.
Score is Max weight succesfully lifted for five reps.
What Priority is:
five rounds for time of: four hundred-m run, 15 overhead squats
