What is CrossFit?
10%of exam
What is Fitness?
10%of exam
10 Physical SkillsHopper ModelMetabolic PathwaysSickness Wellness ContinuumWork Capacity
The Moves
44%of exam
Technique
8%of exam
Nutrition
10%of exam
CF Nutrition RxZone RatioMacronutrientsInsulin GlucagonHyperinsulinemia
Programming, Training, Legal
18%of exam
Programming ModalitiesScalingLesson PlanRhabdomyolysisScope of Practice
Quick Facts
- Exam
- CF-L1 Level 1 Test
- Questions
- 55 (50 scored + 5 unscored)
- Time
- 60 min English / 75 non-English
- Pass Score
- 33/50 English, 34/50 non-English
- Format
- Online, post-course, proctored
- Level
- Introductory / entry trainer credential
- Validity
- 5 years from date of issue
- Blueprint
- Handbook v11, July 1 2025
CrossFit Prescription
Constantly Varied, Functional, High Intensity
CV: never routineF: multi-joint movesHI: average power
Fitness Definitions
- Fitness
- Broad time and modal work capacity
- CrossFit Prescription
- Constantly varied, functional, high intensity
- Intensity
- Average power output
- Power
- Force times distance over time
- Variance
- Prevents adaptation, avoids plateau
Functional Movement Traits
- Natural
- Instinctive, not learned pattern
- Universal Motor Recruitment
- Same neural pathway everyone
- Essential
- Needed for basic life
- Safe
- Low injury risk done right
- Compound Yet Irreducible
- Multi-joint, can't be simplified
- Core to Extremity
- Force starts at torso
- High-Power Producing
- Moves large load, fast
10 GPS Skills
Endurance Stamina Strength Flex Power Speed Coord Agility Balance Accuracy
Cardio, stamina, strengthFlex, power, speedCoord, agility, balance, accuracy
Wellness vs Fitness
Wellness
- Normal, healthy measured values
- Midpoint on continuum
Fitness
- Extraordinary measured values
- Hedge against sickness
Normal vs extraordinary
Fitness Models
- 10 GPS
- Ten general physical skills
- Hopper Model
- Random task tests true fitness
- 3 Metabolic Pathways
- Phosphagen, glycolytic, oxidative
- Sickness-Wellness-Fitness
- One continuum, fitness beyond wellness
- Work Capacity
- Area under the power curve
Training vs Practice
Practice
- Skill refinement focus
- Lower intensity effort
Training
- Physical capacity adaptation
- Measurable, repeatable stress
Skill vs capacity
10 General Physical Skills
- Cardio/Respiratory Endurance
- Deliver and utilize oxygen
- Stamina
- Sustain effort over time
- Strength
- Max force in one effort
- Flexibility
- Full range of motion
- Power
- Apply max force fast
- Speed
- Minimize time per movement
- Coordination
- Combine movement patterns smoothly
- Agility
- Change direction quickly
- Balance
- Control center of gravity
- Accuracy
- Control movement direction, intensity
Nine Foundational Movements
Three squats, three presses, three pulls
Air, front, overhead squatShoulder, push press, jerkDeadlift, SDHP, clean
Push Press vs Push Jerk
Push Press
- One dip-drive motion
- Press to lockout
- No re-bend catch
Push Jerk
- Dip-drive then re-bend
- Catch under bar
- Lockout after catch
Re-bend separates jerk
Movement Fault Fixes
- Knees cave in squat→Cue knees track toes
- No hip extension jerk→Cue full lockout drive
- Rounded back deadlift→Reset neutral lumbar curve
- Early arm pull SDHP→Cue hip drive first
- Curling the medicine ball→Cue hip snap catch
- Overhead squat instability→Check shoulder, ankle mobility
- No midline stability shown→Add GHD, hollow-hold work
9 Foundational Movements
- Air Squat
- Bodyweight squat, full depth
- Front Squat
- Squat, bar in front rack
- Overhead Squat
- Squat, bar locked overhead
- Shoulder Press
- Strict press, no leg drive
- Push Press
- Leg dip-drive, press finish
- Push Jerk
- Dip-drive, re-bend to catch
- Deadlift
- Hip hinge, bar from floor
- Sumo Deadlift High Pull
- Wide stance, pull to chin
- Medicine-Ball Clean
- Squat clean to front rack
Squat Series Cues
- Lumbar Curve
- Maintain neutral spine throughout
- Knees Track Toes
- Prevent knee cave inward
- Weight on Heels
- Midfoot to heel pressure
- Hip Crease Depth
- Below top of knee
- Full Extension
- Hips and knees lock out
Press Series Cues
- Dip and Drive
- Vertical dip, no forward lean
- Second Dip
- Re-bend under bar, jerk
- No Hip Drive
- Common shoulder press fault
- Rack Position
- Elbows high, bar on shoulders
- Overhead Lockout
- Arms, hips, knees fully extended
Deadlift Series Cues
- Setup Position
- Bar over mid-foot, hips back
- Bar Path
- Stays close to the body
- SDHP Pull
- Hip drive before arm pull
- Elbows High and Outside
- Medicine-ball clean catch cue
- Catch Position
- Full hip extension, then catch
GHD and Additional Movements
- GHD
- Glute-ham developer, builds core strength
- Midline Stabilization
- Neutral spine under any load
- Kipping Pull-Up
- Hip drive for efficient reps
- Muscle-Up
- Pull-up transitions into a dip
- Snatch
- Floor to overhead, one motion
M-C-I Coaching Order
Mechanics then Consistency then Intensity
M: correct patternC: repeatable repsI: add load or speed
Mechanics vs Intensity
Mechanics
- Correct movement pattern
- Taught first, no load
Intensity
- Added last in order
- Load, speed, or volume
Teach before you load
M-C-I Coaching Response
- New athlete, faults present→Teach mechanics only, no load
- Mechanics sound but inconsistent→Build consistency before intensity
- Consistent under moderate load→Now add intensity safely
- Suspected rhabdomyolysis symptoms→Refer immediately to medical care
- Question outside trainer scope→Refer to a professional
- Class time is limited→Prioritize a mechanics review
Technique Concepts
- Technique
- Mechanical efficiency of movement
- CrossFit Strength
- Force production at any speed
- Threshold Training
- Sub-max pace, perfect technique held
- M-C-I Charter
- Mechanics, then consistency, then intensity
- Safety-Efficiency-Efficacy
- Framework for evaluating any program
Coaching Tools
- See-Talk-Touch
- Visual, verbal, then tactile coaching
- Virtuosity
- Doing common things uncommonly well
- Tell-Show-Do-Check
- CrossFit's four-step teaching framework
- Fault Correction
- Fix one thing at a time
Nutrition Prescription
Meat, veggies, nuts, seeds, some fruit, no sugar
Little starchNo sugarSupport exercise not fat
Zone vs CrossFit Prescription
Zone Diet
- 40/30/30 macronutrient ratio
- Block-based portions
CF Nutrition Rx
- Meat, vegetables, nuts, seeds
- Food-quality focused
Ratio vs food quality
Nutrition Prescription
- CF Nutrition Rx
- Meat, vegetables, nuts, seeds
- Zone Ratio
- 40% carb, 30% protein, 30% fat
- Insulin
- Stores blood sugar as fat
- Glucagon
- Releases stored energy, sugar
- Hyperinsulinemia
- Chronically elevated insulin levels
Scaling vs Modification
Scaling
- Same stimulus and goal
- Reduced load or complexity
Modification
- Different movement pattern
- Injury or limitation driven
Same goal vs different
Scaling Decisions
- Athlete lacks a pull-up→Scale to band or row
- Prescribed load too heavy→Reduce load, keep intensity
- Injury limits a movement→Substitute similar movement pattern
- Brand-new athlete in class→Scale volume and complexity
- Time cap about to hit→Cut reps, not standards
Programming Terms
- M-G-W
- Monostructural, gymnastics, weightlifting modalities
- Couplet/Triplet
- Two or three movements combined
- Constantly Varied
- Never the same fixed routine
- Benchmark WOD
- Named workout, tracks progress
- Tabata
- 8 rounds, 20s work 10s rest
- Time-Priority
- Fixed time, output varies
Responsible Training and Legal
- Rhabdomyolysis
- Muscle breakdown, medical emergency risk
- Scope of Practice
- No diagnosis, no prescription, refer
- Trainer License Agreement
- Signed before receiving test results
- Spotting
- Protect athlete under heavy load
- Clearance
- Medical OK required before training
Common Traps
Scaling ≠ Modification
Scaling: same stimulus, less load ≠ Modification: different movement entirely
Push Press ≠ Push Jerk
Press: no re-bend catch ≠ Jerk: re-bend catches the bar
Training ≠ Practice
Training builds physical capacity ≠ Practice refines movement skill
Wellness ≠ Fitness
Wellness sits at normal values ≠ Fitness sits beyond, extraordinary
Intensity ≠ Perceived Effort
Intensity is measured average power ≠ Not just felt exertion level
CF-L1 ≠ NCCA Credential
CF-L1 is ANAB-accredited ≠ CCFT (L3) is NCCA-accredited
Opt Out ≠ Failing
Opt out allows three retest tries ≠ Failing allows two retest tries
Last Minute
- 1.55 questions: 50 scored, 5 unscored
- 2.60 min English, 75 min other
- 3.Pass: 33/50 English (66%)
- 4.Non-English pass: 34/50 (68%)
- 5.Test within 8 days, no exceptions
- 6.Nine moves, three movement series
- 7.M-C-I: mechanics before intensity
- 8.Intensity equals average power output
- 9.CF-L1 valid five years
- 10.Retest: 30-day wait, 1-year window
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