Programming, Scaling, and Modifications Flashcards
7 cards from real CROSSFIT practice questions. Tap to flip, then mark Knew It or Still Learning — missed cards come back until you master them.
Read the first 7 Programming, Scaling, and Modifications flashcards as text
In CrossFit, what is the correct order for developing an athlete's fitness according to the foundational hierarchy?
Answer: Mechanics → Consistency → Intensity
CrossFit's foundational hierarchy is Mechanics first (correct movement), then Consistency (repeating it reliably), then Intensity (adding speed, load, or difficulty).
A coach programs a 'Chipper' workout. What is the defining characteristic of this workout format?
Answer: Athletes complete a large volume of several different movements, one after another, each for a set number of reps
A Chipper involves working through a list of different movements sequentially, completing all prescribed reps of one before moving to the next.
When scaling box jump height for an athlete with a knee injury, which modification best maintains the lower-body power component?
Answer: Lowering the box height so the athlete can still jump explosively
Lowering the box preserves the explosive jumping stimulus while reducing the impact stress and range of motion demands on the injured knee.
What is the purpose of including gymnastics movements in CrossFit programming?
Answer: To build body control, relative strength, and coordination using bodyweight
Gymnastics in CrossFit builds body awareness, relative strength, midline stability, and coordination—skills that transfer to every other domain of fitness.
An athlete is unable to perform a kipping pull-up safely due to insufficient strict pulling strength. What should the coach program first?
Answer: Strict pull-up progression to build the requisite strength
The kipping pull-up requires the strict pull-up strength foundation; without it, athletes risk shoulder injury from transferring momentum without adequate joint stability.
A coach wants to program a workout that emphasizes the phosphagen (ATP-PC) energy system. Which format best achieves this?
Answer: Short, maximal-effort intervals of 10 seconds or less with full recovery
The phosphagen system fuels maximal efforts lasting up to about 10 seconds; programming very short, all-out efforts with complete rest between sets targets this pathway.
Which of the following best describes 'functional movement' as defined in CrossFit?
Answer: Compound, multi-joint movements that mimic natural human movement patterns
CrossFit defines functional movements as natural, compound movements that involve multiple joints and muscle groups, reflecting patterns humans perform in real life.