CrossFit L3/CCFT Study Guide with
Complete Solutions
"Annie" - ANSWER-50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
"Barbara" - ANSWER-5 rounds for time
3 min rest between rounds
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
"Chelsea" - ANSWER-Every minute on the minute for 30 minutes
5 Pull-ups
10 Push-ups
15 Squats
"Diane" - ANSWER-21-15-9 reps
Deadlift 225 lbs
Handstand push-ups
"Elizabeth" - ANSWER-21-15-9 reps
Clean 135 lbs
Ring Dips
"Fran" - ANSWER-21-15-9
Thruster 95 lbs
Pull-ups
"Helen" - ANSWER-3 rounds fortime:
400 meter run
1.5 pood Kettlebell swing (21 times)
Pull-ups (12 reps)
"Isabel" - ANSWER-Snatch 135 pounds, 30 reps for time
,"Jackie" - ANSWER-For time:
Row 1,000 meters
Thruster 45 pounds, 50 reps
30 Pull-ups
Not everyone has a rower, but "Jackie" is reason
enough to buy one. A second round at 500/25/15
and a third at 250/15/10 make for a perfect
workout
"Karen" - ANSWER-Wall-ball 150 shots
Simple and elegant, "Karen", has the effect of
three girls. Mike Weaver's 4:52 is the mark to
beat. The target is at ten feet, the ball is 20
pounds, and each shot requires a full squat.
"Linda" - ANSWER-10-9-8-7-6-5-4-3-2- and 1 rep rounds for time
of:
Clean ¾ bodyweight
Bench bodyweight
Deadlift 1 ½ bodyweight
This workout first appeared July 5th, 2003. More
than a year later, September 23, 2004, Steve M.,
Rutman, Steve S., Ross Hunt, Barry Cooper, and
Scott Kustes offered it as the toughest WOD
to date. Mr. Kustes referred to this workout as
"Three Bars of Death"
"Mary" - ANSWER-Complete as many rounds in 20 minutes as you
can of:
5 Handstand push-ups
10 1-legged squats, alternating legs
15 Pull-ups
"Chelsea" (Pull-up, push-up, squat 5/10/15) proved
that a powerful cardiorespiratory stimulus could
be generated through simple calisthenic workouts.
"Mary", shows how tough calisthenic workouts
can be. First seen October 30th, 2004, the
time to beat is Dr. Todd Hockenbury's blistering
12 and 2/3 rounds. (This West Point gymnast and
Orthopedic Surgeon can be counted on to keep
the bar high.)
,"Nancy" - ANSWER-Five rounds for time of:
Run 400 meters
Overhead squat 95 pounds, 15 reps
Finesse and control at high heart rate is critical.
"Nancy" demands it.
1 block of carbohydrate - ANSWER-9 g of carbohydrate
1 block of fat - ANSWER-1.5 g of fat
(This assumes that there is about 1.5 g
of fat in each block of protein, so the total
amount of fat needed per 1 block meal is
3 g.)
1 block of protein - ANSWER-7 g of protein
10 Fitness Domains - ANSWER-Cardiovascular and Respiratory endurance
Stamina
Strength
Flexibility
Coordination
Agility
Balance
Accuracy
Power
Speed
10 Fitness Domains or types of adaptations - ANSWER-1. Cardio Vascular/respiratory
endurance
2. Stamina
3. Strength
4. Flexibility
5. Power
6. Speed
7. Coordination
8. Agility
9. Balance
10. Accuracy
, 10 physical skills - ANSWER-endurance, stamina, strength, flexibility, power, speed,
coordination, agility, balance, accuracy
2 ++ Faults in a Thruster - ANSWER-1. Squatting early
2. Pressing early
PLUS the faults found in the air squat, front squat, press, and push press.
2 Basic Types Endoplastic Rectulum - ANSWER-1) Rough Endoplastic Rectulum
(having associated ribosomes - rough = ribosomes gelijk aan eiwitten)
2) Smooth Endoplastic Rectulum (having NO associated ribosomes - smooth =
ribosomes gelijk aan vetzuren)
2 Faults in a GHD Sit Up - ANSWER-1. Incorrect set up (hips should be off the support
pad)
2. Not extending the legs to initiate the return
2 types of workout priorities - ANSWER-Task Priority
Time priority
3 + 6 Faults in a Front Squat - ANSWER-1. Elbows dropping
2. Immature torso position
3. Incorrect rack position
PLUS the faults in the air squat:
1. Loss of midline stabilization:flexion (flexed spine)
2. Loss of midline stabilization: extension (over extended spine)
3. Incomplete range of motion
4. Knees caving in
5. Knee-initiated squat
6. Weight shifting onto toes
3 basic stages of biological adaptation (Selye) - ANSWER-Alarm, Resistance,
Exhaustion
3 categories of muscle fiber - ANSWER-type 1, type 2a, type 2b
3 examples of poor hip function - ANSWER-1) muted hip (never closes/ flexes -
movement dominated by quads)
2) lack of hip extension
3) slow hip extension
3 Faults in a Box jump - ANSWER-1. Landing in a relaxed or collapsed position
2. Knees caving in during the jump
3. Knees caving in during the landing
Complete Solutions
"Annie" - ANSWER-50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
"Barbara" - ANSWER-5 rounds for time
3 min rest between rounds
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
"Chelsea" - ANSWER-Every minute on the minute for 30 minutes
5 Pull-ups
10 Push-ups
15 Squats
"Diane" - ANSWER-21-15-9 reps
Deadlift 225 lbs
Handstand push-ups
"Elizabeth" - ANSWER-21-15-9 reps
Clean 135 lbs
Ring Dips
"Fran" - ANSWER-21-15-9
Thruster 95 lbs
Pull-ups
"Helen" - ANSWER-3 rounds fortime:
400 meter run
1.5 pood Kettlebell swing (21 times)
Pull-ups (12 reps)
"Isabel" - ANSWER-Snatch 135 pounds, 30 reps for time
,"Jackie" - ANSWER-For time:
Row 1,000 meters
Thruster 45 pounds, 50 reps
30 Pull-ups
Not everyone has a rower, but "Jackie" is reason
enough to buy one. A second round at 500/25/15
and a third at 250/15/10 make for a perfect
workout
"Karen" - ANSWER-Wall-ball 150 shots
Simple and elegant, "Karen", has the effect of
three girls. Mike Weaver's 4:52 is the mark to
beat. The target is at ten feet, the ball is 20
pounds, and each shot requires a full squat.
"Linda" - ANSWER-10-9-8-7-6-5-4-3-2- and 1 rep rounds for time
of:
Clean ¾ bodyweight
Bench bodyweight
Deadlift 1 ½ bodyweight
This workout first appeared July 5th, 2003. More
than a year later, September 23, 2004, Steve M.,
Rutman, Steve S., Ross Hunt, Barry Cooper, and
Scott Kustes offered it as the toughest WOD
to date. Mr. Kustes referred to this workout as
"Three Bars of Death"
"Mary" - ANSWER-Complete as many rounds in 20 minutes as you
can of:
5 Handstand push-ups
10 1-legged squats, alternating legs
15 Pull-ups
"Chelsea" (Pull-up, push-up, squat 5/10/15) proved
that a powerful cardiorespiratory stimulus could
be generated through simple calisthenic workouts.
"Mary", shows how tough calisthenic workouts
can be. First seen October 30th, 2004, the
time to beat is Dr. Todd Hockenbury's blistering
12 and 2/3 rounds. (This West Point gymnast and
Orthopedic Surgeon can be counted on to keep
the bar high.)
,"Nancy" - ANSWER-Five rounds for time of:
Run 400 meters
Overhead squat 95 pounds, 15 reps
Finesse and control at high heart rate is critical.
"Nancy" demands it.
1 block of carbohydrate - ANSWER-9 g of carbohydrate
1 block of fat - ANSWER-1.5 g of fat
(This assumes that there is about 1.5 g
of fat in each block of protein, so the total
amount of fat needed per 1 block meal is
3 g.)
1 block of protein - ANSWER-7 g of protein
10 Fitness Domains - ANSWER-Cardiovascular and Respiratory endurance
Stamina
Strength
Flexibility
Coordination
Agility
Balance
Accuracy
Power
Speed
10 Fitness Domains or types of adaptations - ANSWER-1. Cardio Vascular/respiratory
endurance
2. Stamina
3. Strength
4. Flexibility
5. Power
6. Speed
7. Coordination
8. Agility
9. Balance
10. Accuracy
, 10 physical skills - ANSWER-endurance, stamina, strength, flexibility, power, speed,
coordination, agility, balance, accuracy
2 ++ Faults in a Thruster - ANSWER-1. Squatting early
2. Pressing early
PLUS the faults found in the air squat, front squat, press, and push press.
2 Basic Types Endoplastic Rectulum - ANSWER-1) Rough Endoplastic Rectulum
(having associated ribosomes - rough = ribosomes gelijk aan eiwitten)
2) Smooth Endoplastic Rectulum (having NO associated ribosomes - smooth =
ribosomes gelijk aan vetzuren)
2 Faults in a GHD Sit Up - ANSWER-1. Incorrect set up (hips should be off the support
pad)
2. Not extending the legs to initiate the return
2 types of workout priorities - ANSWER-Task Priority
Time priority
3 + 6 Faults in a Front Squat - ANSWER-1. Elbows dropping
2. Immature torso position
3. Incorrect rack position
PLUS the faults in the air squat:
1. Loss of midline stabilization:flexion (flexed spine)
2. Loss of midline stabilization: extension (over extended spine)
3. Incomplete range of motion
4. Knees caving in
5. Knee-initiated squat
6. Weight shifting onto toes
3 basic stages of biological adaptation (Selye) - ANSWER-Alarm, Resistance,
Exhaustion
3 categories of muscle fiber - ANSWER-type 1, type 2a, type 2b
3 examples of poor hip function - ANSWER-1) muted hip (never closes/ flexes -
movement dominated by quads)
2) lack of hip extension
3) slow hip extension
3 Faults in a Box jump - ANSWER-1. Landing in a relaxed or collapsed position
2. Knees caving in during the jump
3. Knees caving in during the landing
