CrossFit L1 study plan
CrossFit L1 · Give each week a clear focus.
8 weeks · About 6 hours per week
CrossFit Methodology
Define CrossFit's stated definition of fitness and list the three standards used to evaluate it from memory
Explain the concept of increased work capacity across broad time and modal domains and give one training example for each of the three metabolic pathways
Distinguish between the ten general physical skills and classify each as trainable by practice or by training adaptation
Describe the hopper model and why randomized, varied task selection is central to the methodology
Your checkpoint
One-page written summary of the methodology foundations with the ten physical skills and three fitness standards listed accurately, self-quizzed to 100% recall
CrossFit Methodology
Map the theoretical hierarchy of athlete development and explain how each layer depends on the one below it
Explain the sickness-wellness-fitness continuum and where each of the three continuums (health, fitness, performance) sits on it
Define intensity as power and calculate average power for a sample workout given load, distance, and time
Compare scaling, loading, and volume adjustments and state when each is appropriate for a new athlete
Your checkpoint
Completed worksheet calculating average power for three sample workouts and a written paragraph justifying a scaling choice for a hypothetical beginner
CrossFit Methodology
Explain the importance of technique before consistency before intensity and describe the coaching cues that reinforce the progression
Identify the components of a group class (briefing, warm-up, skill or strength work, workout, debrief) and the coach's role in each
Describe how CrossFit defines and measures power, and relate time domain to the three metabolic pathways
List common scaling and safety considerations a coach applies during a mixed-modal workout
Your checkpoint
Written class plan for a 60-minute session that correctly sequences technique, consistency, and intensity, reviewed against a self-made checklist
CrossFit Methodology & Movements
Recite the nine foundational movements and the points of performance for each from memory
Demonstrate the setup, execution, and finish positions for the air squat, front squat, and overhead squat
Explain the common faults for each foundational movement and the correction cue you would give
Describe the purpose of the Burgener warm-up and its sequence of positions
Your checkpoint
Self-recorded video or live demonstration of all nine foundational movements with a spoken points-of-performance checklist scored against a rubric
Movements
Detail the points of performance for the deadlift, sumo deadlift high pull, and medicine-ball clean
Explain the difference between the press, push press, and push jerk, including the role of the dip and drive
Describe the snatch and clean progressions used in the Burgener warm-up and the receiving positions for each
Identify the muscles and joint actions involved in each foundational movement
Your checkpoint
Written fault-correction table pairing each of the nine movements with two common faults and a specific correction cue
Movements
Describe the points of performance for the thruster, wall-ball shot, and burpee
Explain the mechanics of kipping and butterfly pull-ups and the difference between strict and kipping work
List gymnastics and weightlifting movements commonly used in CrossFit workouts and classify each by modality
Describe how to scale a high-skill movement for a beginner while preserving the intended stimulus
Your checkpoint
Completed movement classification chart of at least 20 movements grouped by metabolic pathway or modality, with scaling notes for each
CrossFit Methodology & Movements
Connect each foundational movement to the methodology by explaining the stimulus it provides
Analyze a sample workout and identify the intended time domain, dominant pathway, and appropriate scaling
Explain how a coach teaches a movement using the see one, do one, teach one approach
Describe the safety and injury-prevention principles that apply to coaching the foundational movements
Your checkpoint
Written workout analysis of three sample workouts identifying time domain, pathway, movements, and scaling for a beginner athlete
CrossFit Methodology & Movements
Review all methodology and movement notes and close remaining gaps flagged during earlier weeks
Complete a full-length timed practice test and score it by domain
Re-teach the nine foundational movements and their points of performance aloud without notes
Write a final one-page summary linking methodology concepts to movement execution
Your checkpoint
Scored full-length practice test with a written remediation list for any missed items and a final one-page synthesis
Milestones
Week 2: Explain the theoretical hierarchy and the sickness-wellness-fitness continuum aloud without notes, and correctly calculate average power for two of three sample workouts
Week 4: Demonstrate all nine foundational movements with correct setup and finish positions and recite their points of performance from memory
Week 6: Correctly classify at least 18 of 20 movements by modality and pathway and provide a valid scaling option for each high-skill movement
Week 8: Score at least 80% on the full-length practice test with no domain below 70%, and re-teach all nine movements aloud without notes