CrossFit L2 cheat sheet

CrossFit's definition of fitness: increased work capacity across broad time and modal domains; measured by the ability to perform well across all three metabolic pathways and all ten physical skills.

The ten general physical skills: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, accuracy. The first four are trainable through adaptations; the last six are improved through practice.

The three metabolic pathways: phosphagen (0-10 seconds, ATP-CP), glycolytic (10 seconds to ~2 minutes, glucose), oxidative (beyond ~2 minutes, aerobic). Training should develop all three.

The hopper model: random selection of tasks from a broad pool to test general physical preparedness; the goal is to be ready for the unknown and unknowable.

CrossFit is defined as constantly varied, functional movements performed at high intensity. Variance is programmed across time, modality, and load.

Intensity is defined as power (force × distance / time). Average power output is the most objective measure of intensity; scaling should preserve intended stimulus.

Functional movements are compound, multi-joint, and core-to-extremity; they are universally scalable and mimic real-life patterns (squat, hinge, push, pull, carry).

The theoretical hierarchy of development: nutrition, then metabolic conditioning, then gymnastics, then weightlifting and throwing, then sport. Each layer supports the next.

CrossFit's definition of health: work capacity across broad time and modal domains, plus a balanced, nutritious diet and adequate sleep; fitness and health are related but distinct.

The three pillars of a sound movement: effective (mechanics produce the intended result), efficient (minimal wasted energy), and safe (no undue risk of injury).

The coach's job in a class: brief, demonstrate, teach, observe, correct, and manage time and safety. Corrections should be specific, actionable, and limited to one or two cues per athlete.

The CrossFit methodology for teaching a new movement: describe the movement, demonstrate it, then have athletes practice while the coach observes and corrects.

Fault correction hierarchy: first address safety, then position (setup and midline), then movement sequence, then load or speed. Do not add load to a faulty pattern.

Key squat points of performance: feet shoulder-width, heels down, knees track over toes, hips below parallel (for air squat), lumbar curve maintained, chest up.

Key deadlift points: bar over mid-foot, shoulders slightly in front of bar, neutral spine, bar close to body, hips and shoulders rise together, full hip extension at top.

Key press points: bar in front rack, elbows slightly in front of bar, neutral spine, bar travels overhead in a straight line, head moves back and then through, full lockout.

Key Olympic lift points: setup position, first pull, transition (double knee bend), second pull, catch, and recovery. The bar stays close to the body throughout.

Scaling for technique: reduce load, reduce range of motion, slow tempo, or break the movement into parts. Technique always takes priority over load or speed.

Scaling goal: preserve the intended stimulus (metabolic pathway, time domain, and movement pattern) while adjusting load, volume, range of motion, or complexity for the athlete.

Load scaling: reduce weight to a percentage of the athlete's 1RM or to a load that allows unbroken or planned sets; typical working loads are 60-75% of 1RM for metcons.

Volume scaling: reduce repetitions, rounds, or total time; keep the ratio of work to rest consistent with the intended stimulus.

Range-of-motion scaling: use target-based (e.g., medicine ball to a lower target), box height, or partial range only when full range is unsafe or impossible.

Movement substitution: replace high-skill movements with lower-skill equivalents that train the same pattern (e.g., ring rows for pull-ups, box squats for squats).

Intensity scaling: adjust pace, rest, or tempo; for example, allow shorter work intervals or longer rest to maintain power output.

The CrossFit scaling principle: capacity is developed by training at the edge of ability; scale to allow intensity, not to make it easy.

Common scaling options: banded pull-ups, handstand hold instead of HSPU, lighter wall ball, step-ups instead of box jumps, and reduced-distance runs.

Injury and limitation adaptation: modify movements that aggravate the issue, not the entire workout; document modifications and communicate with the athlete.

Standard class template: general warm-up (5-10 min), specific warm-up/skill work (10-15 min), strength or skill segment (10-20 min), metcon (10-20 min), cool-down and debrief (5-10 min).

The general warm-up raises core temperature, heart rate, and joint mobility; it is not a workout and should not create fatigue.

The specific warm-up rehearses the movements and loads of the day's workout, including technique practice and build-up sets.

The brief (whiteboard brief) covers the workout, scaling options, time domain, and safety notes; it should be concise and clear.

Class management: start and end on time, keep transitions short, and ensure equipment is set up before the workout begins.

Athlete experience: greet athletes by name, acknowledge effort, and provide individual feedback; create a supportive, inclusive environment.

Safety protocols: check equipment, enforce movement standards, monitor for signs of distress, and have a plan for emergencies.

Cool-down: lower heart rate gradually, address mobility, and provide a brief debrief on the session's intent and next steps.

Programming across a week: balance modalities (monostructural, gymnastics, weightlifting), time domains, and intensity to avoid overtraining.