CrossFit L2 flashcards

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

Definition of fitness

Increased work capacity across broad time and modal domains, measured by performance across all metabolic pathways and the ten physical skills.

Three metabolic pathways

Phosphagen (0-10 s), glycolytic (10 s to ~2 min), and oxidative (beyond ~2 min). Training should develop all three for broad capacity.

Hopper model

Random selection of tasks from a broad pool to test general physical preparedness; the goal is readiness for the unknown and unknowable.

Intensity as power

Intensity is power: force times distance divided by time. Average power output is the most objective measure of workout intensity.

Ten physical skills

Cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy.

Functional movements

Compound, multi-joint, core-to-extremity movements that are universally scalable and mimic real-life patterns such as squat, hinge, push, pull, and carry.

Theoretical hierarchy

Development order: nutrition, metabolic conditioning, gymnastics, weightlifting and throwing, then sport. Each layer supports the next.

CrossFit definition

Constantly varied, functional movements performed at high intensity, with variance programmed across time, modality, and load.

Three pillars of movement

Effective (mechanics produce the intended result), efficient (minimal wasted energy), and safe (no undue risk of injury).

Teaching a new movement

Describe the movement, demonstrate it, then have athletes practice while the coach observes and corrects. One or two cues per athlete.

Fault correction hierarchy

Address safety first, then position (setup and midline), then movement sequence, then load or speed. Never add load to a faulty pattern.

Air squat points

Feet shoulder-width, heels down, knees track over toes, hips below parallel, lumbar curve maintained, chest up.

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.

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 through, full lockout.

Olympic lift phases

Setup, first pull, transition (double knee bend), second pull, catch, and recovery. The bar stays close to the body throughout.

Technique priority

Technique always takes priority over load or speed; scale by reducing load, range of motion, tempo, or by breaking the movement into parts.

Coach's class role

Brief, demonstrate, teach, observe, correct, and manage time and safety. Corrections should be specific, actionable, and limited.

Scaling goal

Preserve the intended stimulus (metabolic pathway, time domain, 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 planned sets; typical metcon loads are 60-75% of 1RM.

Volume scaling

Reduce repetitions, rounds, or total time while keeping the work-to-rest ratio consistent with the intended stimulus.

Range-of-motion scaling

Use target-based adjustments (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, such as ring rows for pull-ups or box squats for squats.

Intensity scaling

Adjust pace, rest, or tempo; for example, allow shorter work intervals or longer rest to maintain power output.

Scaling principle

Capacity is developed by training at the edge of ability; scale to allow intensity, not to make the workout easy.

Injury adaptation

Modify movements that aggravate the issue, not the entire workout; document modifications and communicate with the athlete.

Class template

General warm-up (5-10 min), specific warm-up/skill (10-15 min), strength or skill (10-20 min), metcon (10-20 min), cool-down and debrief (5-10 min).

General warm-up

Raises core temperature, heart rate, and joint mobility; it is not a workout and should not create fatigue.

Specific warm-up

Rehearses the movements and loads of the day's workout, including technique practice and build-up sets.

Whiteboard brief

Concise explanation of the workout, scaling options, time domain, and safety notes before the session begins.

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.