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CROSSFIT L1 EXAM 2025 BRAND NEW
ACTUAL EXAM WITH ANSWERS.
thruster teaching progression - correct answer -1. Front squat
2. push press (wide stance)
3. thruster (pausing at reset)
4. Multiple thrusters (no pausing at any point in the movement)
Thruster common faults and corrections - correct answer -•
Pressing the bar before extending the hips - use a tactile cue and
instruct the athlete to hit the hand before pressing.
• Descending into the squat before the bar is in the rack position -
take the athlete back in the progression and have him/her pause
at the rack position before squatting
the muscle up - correct answer -The muscle-up combines the
pull-up and dip into one movement. The athlete pulls from a hang
to a position of support, in this case above the rings. The false
grip and the positioning of the rings during the transition are the
keys to linking the pull-up and dip. Due to the dynamic nature of
the rings, CrossFit recommends athletes achieve a strict muscle-
up before attempting kipping muscle-ups.
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Muscle-Up Points of Performance - correct answer -1. Rings
shoulder with apart.
2. False grip on the rings.
3. Hang with arms extended.
4. Pull rings to sternum as torso leans back.
5. Move chest over the rings; hands and elbow stay close to the
body.
6. complete by full arm extension.
the muscle up teaching progression - correct answer -1. Ring
support( holding you self up on rings)
2. Ring dips
3. False grip
4. kneeling muscle ups
5. muscle up.
Muscle-Up Common Faults - correct answer -• Losing the false
grip - ensure the false grip is set before beginning a rep, and
allow the athlete to use bent arms as he or she continues to
develop the strength to hold the false grip with extended elbows
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• Keeping the body too vertical in the pull so that the rings will not
be in a position for an efficient transition - lean back so the rings
can be pulled to the chest
• Letting the Elbows flare during the pull or transition - have the
athlete keep the elbows close to the ribcage throughout the
movement
• Not pulling the rings low enough before beginning the transition -
cue the athlete to lean back and pull the rings to the sternum
before beginning the transition, and have the athlete go back to
the kneeling muscle-up drill selecting a ring height that is
challenging
the snatch - correct answer -moves the barbell from the ground to
overhead in one movement.
the snatch points of performance - correct answer -1. hip width
stance
2. hands wide enough the bar rest in hip crease
3. Hook grip on bar
4. Shoulders slightly in front of bar.
5. eyes straight ahead.
6. lumbar curve maintained
7. hips extend rapidly
8. heels down until hips and knees extend
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9. shoulders shrug followed by pull-under with arms.
10. Bar is received at bottom of overhead squat.
11. Complete with full, knee hip arm extension.
the snatch teaching progression - correct answer -1. Dead lift to
mid thigh
2. deadlift shrug
3. muscle snatch.
4. overhead squat
5. Hang Snatch
6. Snatch
snatch common faults and corrections - correct answer -1. Lack of
hip extension-- cue to jump higher, target the hand during the
drive, 2 deadlift shrug for every snatch.
2. Not moving elbows high and outside making bar go way out--
use PVC pipe to prevent swinging bar out-- cue elbows high and
outside, brush shirt with bar.
3. Shoulder rise without hips-- Cue to push your knees back as
chest rises, set up is correct (hips not too low), give a cue that
hips and shoulders have to rise together
4. Hips rise without shoulders-- cue to keep chest lifted as legs
straighten, set up correctly (hips not too high).
CROSSFIT L1 EXAM 2025 BRAND NEW
ACTUAL EXAM WITH ANSWERS.
thruster teaching progression - correct answer -1. Front squat
2. push press (wide stance)
3. thruster (pausing at reset)
4. Multiple thrusters (no pausing at any point in the movement)
Thruster common faults and corrections - correct answer -•
Pressing the bar before extending the hips - use a tactile cue and
instruct the athlete to hit the hand before pressing.
• Descending into the squat before the bar is in the rack position -
take the athlete back in the progression and have him/her pause
at the rack position before squatting
the muscle up - correct answer -The muscle-up combines the
pull-up and dip into one movement. The athlete pulls from a hang
to a position of support, in this case above the rings. The false
grip and the positioning of the rings during the transition are the
keys to linking the pull-up and dip. Due to the dynamic nature of
the rings, CrossFit recommends athletes achieve a strict muscle-
up before attempting kipping muscle-ups.
, Page | 2
Muscle-Up Points of Performance - correct answer -1. Rings
shoulder with apart.
2. False grip on the rings.
3. Hang with arms extended.
4. Pull rings to sternum as torso leans back.
5. Move chest over the rings; hands and elbow stay close to the
body.
6. complete by full arm extension.
the muscle up teaching progression - correct answer -1. Ring
support( holding you self up on rings)
2. Ring dips
3. False grip
4. kneeling muscle ups
5. muscle up.
Muscle-Up Common Faults - correct answer -• Losing the false
grip - ensure the false grip is set before beginning a rep, and
allow the athlete to use bent arms as he or she continues to
develop the strength to hold the false grip with extended elbows
, Page | 3
• Keeping the body too vertical in the pull so that the rings will not
be in a position for an efficient transition - lean back so the rings
can be pulled to the chest
• Letting the Elbows flare during the pull or transition - have the
athlete keep the elbows close to the ribcage throughout the
movement
• Not pulling the rings low enough before beginning the transition -
cue the athlete to lean back and pull the rings to the sternum
before beginning the transition, and have the athlete go back to
the kneeling muscle-up drill selecting a ring height that is
challenging
the snatch - correct answer -moves the barbell from the ground to
overhead in one movement.
the snatch points of performance - correct answer -1. hip width
stance
2. hands wide enough the bar rest in hip crease
3. Hook grip on bar
4. Shoulders slightly in front of bar.
5. eyes straight ahead.
6. lumbar curve maintained
7. hips extend rapidly
8. heels down until hips and knees extend
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9. shoulders shrug followed by pull-under with arms.
10. Bar is received at bottom of overhead squat.
11. Complete with full, knee hip arm extension.
the snatch teaching progression - correct answer -1. Dead lift to
mid thigh
2. deadlift shrug
3. muscle snatch.
4. overhead squat
5. Hang Snatch
6. Snatch
snatch common faults and corrections - correct answer -1. Lack of
hip extension-- cue to jump higher, target the hand during the
drive, 2 deadlift shrug for every snatch.
2. Not moving elbows high and outside making bar go way out--
use PVC pipe to prevent swinging bar out-- cue elbows high and
outside, brush shirt with bar.
3. Shoulder rise without hips-- Cue to push your knees back as
chest rises, set up is correct (hips not too low), give a cue that
hips and shoulders have to rise together
4. Hips rise without shoulders-- cue to keep chest lifted as legs
straighten, set up correctly (hips not too high).
