CrossFit L1 cheat sheet

CrossFit defines fitness as increased work capacity across broad time and modal domains; measurable, observable, and repeatable results are the standard of evaluation.

The three foundational models are the 10 general physical skills (sickness–wellness–fitness continuum), the hopper model of random physical tasks, and the metabolic pathways model (phosphagen, glycolytic, oxidative).

The 10 general physical skills are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy; the first four are organic adaptations, the last six are neurological.

Sickness–wellness–fitness is a continuum measured in the laboratory by variables such as blood pressure, body fat, and bone density; fitness lies beyond wellness on the same curve.

The hopper model holds that a fitness program should prepare an athlete for any randomly selected task, so training must be broad, general, and inclusive rather than specialized.

The three metabolic pathways are trained by keeping workouts short and intense (phosphagen), moderate in duration (glycolytic), and long and slower (oxidative); intensity is the variable most associated with results.

CrossFit programming is described as constantly varied, functional movement performed at high intensity; variance is over time, not random per-session chaos.

Theoretical hierarchy of development: nutrition, metabolic conditioning, gymnastics, weightlifting and throwing, then sport; advancement up the hierarchy requires mastery of the prior level.

Scaling preserves the intended stimulus of a workout by reducing load, volume, or complexity while retaining the movement pattern and relative intensity for the individual.

Nine foundational movements are taught at Level 1: air squat, front squat, overhead squat, shoulder press, push press, push jerk, deadlift, sumo deadlift high pull, and medicine-ball clean.

Air squat points of performance: heels down, lumbar curve maintained, knees track over the toes, hips descend below the knee crease, and the bar or hands stay over the middle of the foot.

Front squat adds an anterior rack position with elbows high and a vertical torso; the bar rests on the shoulders with a loose grip, allowing a more upright squat than the back squat.

Overhead squat requires active shoulder press to the ceiling with the bar over the middle of the foot; it is a diagnostic for mobility, balance, and core stability.

Shoulder press: hips and knees fully extended and locked, torso vertical, bar path straight, and the head moves back then forward around the bar; no lower-body drive.

Push press adds a shallow dip and drive from the hips and knees to move the bar overhead; the push jerk adds a second dip under the bar to receive it with locked-out arms.

Deadlift setup: bar over the middle of the foot, hips higher than the knees, shoulders in front of the bar, lumbar curve maintained, and the bar travels close to the legs.

Sumo deadlift high pull uses a wide stance with toes out and hands inside the legs; the bar is pulled to just below the chin with elbows high and outside.

Medicine-ball clean: squat stance with the ball between the feet, chest up, then a violent hip extension drives the ball to the shoulders as the athlete receives it in a front-squat position.