Mixed Deck — All CROSSFIT Topics Flashcards

Which exercise is essential for upper body strength in CrossFit?

Answer: Strict Press

The Strict Press is a foundational strength movement in CrossFit that directly targets the shoulders, triceps, and core. It builds essential upper body pushing strength, which is crucial for many other CrossFit movements like handstand push-ups, jerks, and overhead squats. This exercise develops raw, unassisted pressing power, making it indispensable for overall upper body development and performance.

In the medicine ball clean, when should the athlete begin to pull themselves under the ball?

Answer: After the hips and legs have fully extended

Full hip and leg extension must occur first before the athlete pulls under the ball into the squat receive position.

The medicine ball clean is used in CrossFit primarily to teach which concept?

Answer: The mechanics of the clean using a safe, forgiving implement

The medicine ball clean allows beginners to practice the hip extension, shrug, and receiving position of the clean using a safe, non-rigid implement before progressing to a barbell.

What is the fundamental premise of CrossFit's Sickness-Wellness-Fitness model?

Answer: Sickness, wellness, and fitness are different measurable points on a single continuum of health.

The model's core concept is that health is not a binary state (sick vs. not sick) but a continuum. Sickness is at one end, wellness is a neutral midpoint, and fitness is at the far end, representing a superior state of health.

In the shoulder press, which of the following describes the correct lockout position?

Answer: Arms locked out, head forward (jutting through the window) with biceps by or behind the ears

At lockout, the athlete should 'press the head through the window,' ending with biceps by the ears and bar over the back of the head.

A pregnant athlete in her second trimester wants to continue CrossFit. What is the coach's first step?

Answer: Confirm she has received medical clearance from her healthcare provider

Medical clearance from a healthcare provider is mandatory before a pregnant athlete continues or modifies training, as individual circumstances vary widely.

Why does CrossFit emphasize constantly varied workouts in its programming?

Answer: To ensure broad adaptation across all energy systems and movement patterns

Constant variation prevents physiological adaptation plateaus and ensures all metabolic pathways and movement patterns are trained.

According to CrossFit, 'power' as a physical skill is defined as:

Answer: The ability to apply maximum force in minimum time

CrossFit defines power as the ability to apply maximum force in minimum time, emphasizing the time component as key.

When assessing an athlete's readiness to participate, which factor is MOST relevant to screening for cardiovascular risk?

Answer: Family history of heart disease or sudden cardiac death

Family history of cardiac events is a primary cardiovascular risk factor that must be identified during pre-participation screening.

During a handstand push-up, what is the standard CrossFit movement standard for the bottom position?

Answer: The top of the head touches an AbMat placed on the floor

In CrossFit, the standard handstand push-up uses an AbMat at the bottom so the head touches the mat, establishing a consistent range of motion standard.

In the context of CrossFit nutrition, what does 'food quality' refer to beyond macronutrient content?

Answer: The micronutrient density, minimally processed nature, and absence of artificial additives

Food quality encompasses micronutrient density, minimal processing, and the absence of artificial additives—factors that affect health outcomes beyond basic macronutrient provision.

A trainer is working with a client who complains of fatigue, cramping, and lightheadedness during WODs. Which electrolyte deficiency should be assessed first?

Answer: Sodium

Sodium is the primary electrolyte lost in sweat and its deficiency is most commonly linked to cramping, fatigue, and lightheadedness during exercise.

What coaching cue is commonly used to help athletes maintain bar-body contact during the pull in Olympic lifts?

Answer: 'Keep the bar close' or 'drag the bar up the body'

Cueing the athlete to keep the bar close or drag it up the body reduces the moment arm and allows for more efficient force transfer during the pull phase.

How does CrossFit's Sickness-Wellness-Fitness model support the use of high-intensity functional training rather than low-intensity steady-state exercise for improving health?

Answer: High-intensity training produces greater biomarker improvements, moving individuals further toward the fitness end

CrossFit's model supports high-intensity training because it produces more significant improvements in measurable biomarkers, driving greater movement toward the fitness end of the continuum.

According to the CrossFit Level 1 Training Guide, the progression for an athlete's development should follow which order?

Answer: Mechanics, Consistency, Intensity

The CrossFit methodology emphasizes a clear and non-negotiable hierarchy for athlete development: first, an athlete must learn the proper mechanics of a movement. Then, they must be able to demonstrate those mechanics consistently. Only after mechanics and consistency are established should the intensity (load or speed) be increased.

An individual with a sedentary lifestyle has a body fat percentage of 35% and borderline high blood pressure. According to the Sickness-Wellness-Fitness continuum, improving their fitness would primarily serve what purpose?

Answer: To create a buffer or margin of protection against slipping into sickness.

The primary benefit of moving from wellness (or near-sickness) towards fitness is building a physiological reserve. This "buffer" means that a health challenge, like an illness or injury, is less likely to push the individual into a state of sickness because they are starting from a higher baseline of health.

Which strategy helps prevent overtraining in CrossFit?

Answer: Scheduling rest days for recovery

Overtraining occurs when the body is subjected to excessive physical stress without adequate time for recovery, leading to decreased performance, fatigue, and increased injury risk. Scheduling regular rest days is crucial as it allows muscles to repair and rebuild, the nervous system to recover, and hormonal balance to normalize. This strategic recovery is essential for sustained progress and preventing burnout in CrossFit.

A client with type 2 diabetes begins a CrossFit program and after six months achieves normal fasting blood glucose levels. According to the Sickness-Wellness-Fitness model, this represents:

Answer: Movement from sickness toward wellness or fitness

Normalizing blood glucose levels represents a measurable shift away from the sickness end of the continuum toward wellness or fitness.

In CrossFit, the ten general physical skills include cardiovascular endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and:

Answer: Accuracy

The tenth general physical skill in CrossFit is accuracy, which completes the list of ten alongside the other nine skills.

A coach observes an athlete performing toes-to-bar with excessive swinging and poor control. What is the most appropriate first correction?

Answer: Regress to hanging knee raises to build core and hip flexor strength

Regressing to hanging knee raises builds the foundational hip flexor and core strength needed for toes-to-bar while teaching controlled range of motion.