CrossFit L1 flashcards

31 cards. Read the term and the definition here. The deck at the top of this page is optional.

Definition of CrossFit fitness

Increased work capacity across broad time and modal domains, measured by observable, repeatable performance rather than appearance or single-task specialization.

Three fitness models

The 10 general physical skills on a sickness-wellness-fitness continuum, the hopper model of random tasks, and the metabolic pathways model covering phosphagen, glycolytic, and oxidative systems.

Organic versus neurological skills

Cardiovascular/respiratory endurance, stamina, strength, and flexibility are organic adaptations; power, speed, coordination, agility, balance, and accuracy are neurological skills trained through practice.

Sickness-wellness-fitness continuum

A single curve where sickness, wellness, and fitness are points measured by lab values like blood pressure, body fat, and bone density; fitness lies beyond wellness.

Hopper model

The idea that a fit athlete can perform well at any randomly drawn physical task, so training must be broad, general, and inclusive rather than specialized.

Phosphagen pathway

The shortest, most intense energy system, supplying effort lasting roughly ten seconds or less; trained with very short, maximal-effort efforts and full recovery.

Glycolytic pathway

The moderate-duration energy system powering efforts of roughly one to several minutes; trained with sustained high-intensity work that produces lactate and local muscular fatigue.

Oxidative pathway

The long-duration aerobic energy system supporting sustained lower-intensity work; trained with longer efforts that build cardiovascular and respiratory endurance.

Constantly varied functional movement

The core prescription: functional, multi-joint movements drawn from many modalities and varied over time, performed at high intensity to drive broad adaptation.

Theoretical hierarchy of development

A sequence from nutrition, to metabolic conditioning, to gymnastics, to weightlifting and throwing, to sport; mastery of each level precedes effective work at the next.

Intensity as key variable

Intensity, defined as power output (force times distance divided by time), is the variable most directly associated with favorable adaptation and results.

Scaling purpose

Adjusting load, volume, or movement complexity to preserve a workout's intended stimulus and relative intensity for the individual athlete rather than lowering the training effect.

Air squat points of performance

Heels down, lumbar curve maintained, knees track over the toes, hips below the knee crease at the bottom, and hands or bar over the middle of the foot.

Front squat rack position

Bar rests on the shoulders with elbows high and a loose fingertip grip, torso upright, heels down, and the bar over the middle of the foot throughout.

Overhead squat points of performance

Active shoulders press the bar to the ceiling, bar stays over the middle of the foot, heels down, lumbar curve maintained, and hips descend below the knee crease.

Shoulder press points of performance

Hips and knees fully extended and locked, torso vertical, bar travels a straight path, and the head moves back then forward around the bar with no leg drive.

Push press dip and drive

A shallow vertical dip followed by aggressive hip and knee extension transmits force to the bar; the torso stays vertical and the bar finishes over the middle of the foot.

Push jerk receiving position

After the drive, the athlete dips under the bar and receives it with arms locked out, hips and knees bent, then stands to full extension with the bar overhead.

Deadlift setup position

Bar over the middle of the foot, hips higher than the knees, shoulders slightly in front of the bar, lumbar curve maintained, and arms straight outside the legs.

Sumo deadlift high pull

Wide stance with toes out and hands inside the legs; hips and knees extend to drive the bar up, pulled to just below the chin with elbows high and outside.

Medicine-ball clean

From a squat stance with the ball between the feet, violent hip extension drives the ball upward as the athlete pulls under and receives it at the shoulders in a front squat.

Thruster

A front squat flowing directly into a push press: the hip drive from standing transfers into the press so the bar travels overhead in one continuous effort.

Kipping pull-up

A pull-up using a rhythmic swing to generate momentum, with the hips and shoulders opening and closing so the chin clears the bar without a strict dead-hang pull.

Handstand push-up

An inverted push-up against a wall or freestanding: the head touches the ground between the hands and the athlete presses to full arm extension with a stable midline.

Burpee

A bodyweight movement dropping chest and thighs to the floor, then jumping the feet forward and finishing with a jump and open hips at the top.

Gymnastics kip swing

A hollow-to-arch oscillation of the body on the bar or rings that stores and returns energy, used to link movements like pull-ups and toes-to-bar efficiently.

Rowing damper setting

The damper controls airflow into the flywheel and thus how heavy the stroke feels; it is not a resistance level and should be set to match the intended effort.

Wall ball shot

A squat holding a medicine ball at the chest, then a throw to a target on the wall, caught and returned to the front squat position in a continuous cycle.

Kettlebell swing

A hip-hinge movement where hip extension drives the kettlebell to about eye level; arms stay relaxed and the bell floats rather than being lifted by the shoulders.

Box jump

A jump onto a box landing with hips and knees bent and the whole foot on the surface; the athlete stands fully on top before descending.

Double-under

A jump-rope repetition where the rope passes under the feet twice per jump; the wrists drive the rope and the jump stays small and consistent.