CrossFit level 1 ( programming) LATEST
SOLUTION
Articulate the goal of CF programming - ANSWER-to increase fitness and GPP
Define and give examples of the three major movement modalities -
ANSWER-Gymnastics=body weight exercises or calisthenics to improve body control;
air squat, pullup, pushup
Weightlifting=comprises Olympic and pwer lifting to increase strength and power;
deadlifts, cleans, snatch
Monostructural is metabolic conditioning or cardio to build stamina; run, bike, swim, skip
Define and give example of common workout formats - ANSWER-Day 1,5,9 - Single
Modality (M =Long Slow Run, G=Skill Practice, W=High Weight, low rep lift) Focus on
Effort, Recovery not a limiting factor
Day 2,6,10 - Couplets (3-5 Rounds, Task Priority (for Time), Work/Rest Critical)
Day 3,7,11 - Triplets - (AMRAP, Time Priority, Work/Rest is marginal)
Identify how to measure and increase in power in workouts - ANSWER-time priority
means a time is specified and the goal is to complete as many cycles as possible.
Increase in power is by increasing the cycles within the allotted time
Identify the scope of the movement used in CF programming - ANSWER-gymnastics
weightlifting
monostructural
Identify the factors that can be varied, which are the most important factors, and how to
apply variance to workouts - ANSWER-Movements, load, time are the most important
also rest, intensity, reps, duration, rounds
Demostrate an understanding of movement functions and redundancy -
ANSWER-movement functions default: move a large load over a long distance quickly;
high power output.
3 categories 1) mono structural - row, bike,swim 2) gymnastics - air squat, push-up,
sit-up, pull-up 3)weight lifting - dead lift, overhead presses, cleans
SOLUTION
Articulate the goal of CF programming - ANSWER-to increase fitness and GPP
Define and give examples of the three major movement modalities -
ANSWER-Gymnastics=body weight exercises or calisthenics to improve body control;
air squat, pullup, pushup
Weightlifting=comprises Olympic and pwer lifting to increase strength and power;
deadlifts, cleans, snatch
Monostructural is metabolic conditioning or cardio to build stamina; run, bike, swim, skip
Define and give example of common workout formats - ANSWER-Day 1,5,9 - Single
Modality (M =Long Slow Run, G=Skill Practice, W=High Weight, low rep lift) Focus on
Effort, Recovery not a limiting factor
Day 2,6,10 - Couplets (3-5 Rounds, Task Priority (for Time), Work/Rest Critical)
Day 3,7,11 - Triplets - (AMRAP, Time Priority, Work/Rest is marginal)
Identify how to measure and increase in power in workouts - ANSWER-time priority
means a time is specified and the goal is to complete as many cycles as possible.
Increase in power is by increasing the cycles within the allotted time
Identify the scope of the movement used in CF programming - ANSWER-gymnastics
weightlifting
monostructural
Identify the factors that can be varied, which are the most important factors, and how to
apply variance to workouts - ANSWER-Movements, load, time are the most important
also rest, intensity, reps, duration, rounds
Demostrate an understanding of movement functions and redundancy -
ANSWER-movement functions default: move a large load over a long distance quickly;
high power output.
3 categories 1) mono structural - row, bike,swim 2) gymnastics - air squat, push-up,
sit-up, pull-up 3)weight lifting - dead lift, overhead presses, cleans
