CROSSFIT Cheat Sheet 2026

The 30 highest-yield CROSSFIT facts, distilled from real exam questions. Print it, save it as a PDF, or study it here — free, no sign-up.

1. According to the CrossFit Level 1 curriculum, what are the six abilities of an effective trainer? → Teaching, seeing, correcting, group management, presence and attitude, and demonstration.
2. A participant collapses during a WOD and is unresponsive. What is the correct first step after ensuring scene safety? → Check for responsiveness and breathing
3. In the dip phase of the push press, the torso must remain: → Perfectly vertical — any forward lean sends the bar forward
4. In a deadlift, an athlete's lower back rounds significantly during the pull. Which fault is most likely the cause? → The bar is positioned too far from the body
5. Which coaching technique involves physically guiding an athlete through a movement to improve body awareness? → Tactile cueing
6. In a front squat, what is the correct position of the elbows relative to the bar and the floor? → Elbows elevated and parallel to the floor, driven forward in the front rack
7. Which micronutrient deficiency is most commonly linked to impaired muscle contraction and cramping in high-sweat-rate athletes? → Magnesium
8. What is the correct rack position for the front squat and the power clean in CrossFit? → Bar resting on the front deltoids with elbows high and fingertips supporting the bar
9. What is the key benefit of mastering the deadlift in CrossFit? → It strengthens the posterior chain
10. During a 400-meter run at near-maximal pace, which energy system is predominantly active? → Glycolytic
11. A CrossFit class has athletes ranging from beginner to advanced. Which programming approach best serves this mixed-ability group? → Design workouts with clear scaling options that preserve the stimulus for all levels
12. According to CrossFit nutrition principles, what is the recommended protein intake per pound of bodyweight for active athletes? → 0.7–1.0 g/lb
13. What is the primary purpose of a 'whiteboard brief' before a CrossFit class? → To explain the workout, movement standards, and scaling options to athletes
14. A coach notices an athlete is staring at the ground during a back squat. The most appropriate cue to address this is: → 'Eyes forward' or 'Pick a spot on the wall in front of you'
15. An athlete's knees cave inward (valgus collapse) during the squat. Which muscle group is most likely weak or underactivated? → Glute medius and external hip rotators
16. Which movement is considered one of the foundational exercises in CrossFit? → Air Squat
17. What is the primary purpose of a movement standard in CrossFit workouts? → To ensure consistent, safe range of motion for all athletes
18. In CrossFit's nutrition hierarchy, which dietary approach is considered the foundational baseline? → Eat meat, vegetables, nuts, seeds, some fruit, little starch, no sugar
19. When should an athlete consume carbohydrates for optimal glycogen resynthesis after a CrossFit WOD? → Within 30–60 minutes post-workout
20. At the top of the air squat, what constitutes full hip extension? → Hips and knees fully locked out, standing tall
21. A CrossFit athlete notices decreased performance and persistent muscle soreness after two weeks of very low carbohydrate intake. What is the most likely cause? → Insufficient glycogen replenishment
22. A coach is observing a new member performing overhead squats. The athlete's heels rise off the ground. What is the MOST likely cause? → Limited ankle dorsiflexion
23. In the context of CrossFit's Zone Diet approach, what does a 'block' represent? → A fixed ratio of macronutrients in equal caloric portions
24. What is the primary purpose of the Physical Activity Readiness Questionnaire (PAR-Q)? → To identify individuals who should consult a physician before starting exercise
25. According to CrossFit Level 1 curriculum, 'scaling' a workout means: → Adjusting load, repetitions, or movement to match an athlete's current capacity
26. Which metric is most commonly used in CrossFit to track improvement in metabolic conditioning? → Workout completion time or rounds/reps completed
27. When scaling a rope climb for an athlete who cannot yet perform one, which option best preserves the pulling stimulus? → Ring rows or strict pull-ups
28. A CrossFit trainer is asked about caffeine's effect on performance. Which of the following is the most evidence-supported benefit? → Caffeine reduces perceived exertion and improves endurance and power output
29. During a rope climb, what is the J-hook (or S-hook) foot technique designed to accomplish? → Lock the rope against the foot so the legs can support bodyweight while the hands re-grip
30. Which scaling strategy is most appropriate for an elderly athlete with limited hip mobility performing deadlifts? → Use a trap bar or elevate the plates to reduce the range of motion required