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CrossFit Level 1 (CF-L1) Cheat Sheet

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What is CrossFit?

  • 10% of exam
  • Fitness Definition CrossFit Prescription Intensity Power Functional Movement Traits Variance

What is Fitness?

  • 10% of exam
  • 10 Physical Skills Hopper Model Metabolic Pathways Sickness Wellness Continuum Work Capacity

The Moves

  • 44% of exam
  • 9 Foundational Movements Squat Series Press Series Deadlift Series GHD Additional Movements

Technique

  • 8% of exam
  • M-C-I Charter Threshold Training CrossFit Strength Coaching Tools Fault Correction

Nutrition

  • 10% of exam
  • CF Nutrition Rx Zone Ratio Macronutrients Insulin Glucagon Hyperinsulinemia

Programming, Training, Legal

  • 18% of exam
  • Programming Modalities Scaling Lesson Plan Rhabdomyolysis Scope of Practice

Quick Facts

  • Exam CF-L1 Level 1 Test
  • Questions 55 (50 scored + 5 unscored)
  • Time 60 min English / 75 non-English
  • Pass Score 33/50 English, 34/50 non-English
  • Format Online, post-course, proctored
  • Level Introductory / entry trainer credential
  • Validity 5 years from date of issue
  • Blueprint Handbook v11, July 1 2025

CrossFit Prescription WH

  • Constantly Varied, Functional, High Intensity
  • CV: never routine F: multi-joint moves HI: average power

Fitness Definitions WH

  • Fitness Broad time and modal work capacity
  • CrossFit Prescription Constantly varied, functional, high intensity
  • Intensity Average power output
  • Power Force times distance over time
  • Variance Prevents adaptation, avoids plateau

Functional Movement Traits WH

  • Natural Instinctive, not learned pattern
  • Universal Motor Recruitment Same neural pathway everyone
  • Essential Needed for basic life
  • Safe Low injury risk done right
  • Compound Yet Irreducible Multi-joint, can't be simplified
  • Core to Extremity Force starts at torso
  • High-Power Producing Moves large load, fast

10 GPS Skills WH

  • Endurance Stamina Strength Flex Power Speed Coord Agility Balance Accuracy
  • Cardio, stamina, strength Flex, power, speed Coord, agility, balance, accuracy

Wellness vs Fitness WH

Wellness

  • Normal, healthy measured values
  • Midpoint on continuum

Fitness

  • Extraordinary measured values
  • Hedge against sickness
  • Normal vs extraordinary

Fitness Models WH

  • 10 GPS Ten general physical skills
  • Hopper Model Random task tests true fitness
  • 3 Metabolic Pathways Phosphagen, glycolytic, oxidative
  • Sickness-Wellness-Fitness One continuum, fitness beyond wellness
  • Work Capacity Area under the power curve

Training vs Practice WH

Practice

  • Skill refinement focus
  • Lower intensity effort

Training

  • Physical capacity adaptation
  • Measurable, repeatable stress
  • Skill vs capacity

10 General Physical Skills WH

  • Cardio/Respiratory Endurance Deliver and utilize oxygen
  • Stamina Sustain effort over time
  • Strength Max force in one effort
  • Flexibility Full range of motion
  • Power Apply max force fast
  • Speed Minimize time per movement
  • Coordination Combine movement patterns smoothly
  • Agility Change direction quickly
  • Balance Control center of gravity
  • Accuracy Control movement direction, intensity

Nine Foundational Movements TH

  • Three squats, three presses, three pulls
  • Air, front, overhead squat Shoulder, push press, jerk Deadlift, SDHP, clean

Push Press vs Push Jerk TH

Push Press

  • One dip-drive motion
  • Press to lockout
  • No re-bend catch

Push Jerk

  • Dip-drive then re-bend
  • Catch under bar
  • Lockout after catch
  • Re-bend separates jerk

Movement Fault Fixes TH

  • Knees cave in squat → Cue knees track toes
  • No hip extension jerk → Cue full lockout drive
  • Rounded back deadlift → Reset neutral lumbar curve
  • Early arm pull SDHP → Cue hip drive first
  • Curling the medicine ball → Cue hip snap catch
  • Overhead squat instability → Check shoulder, ankle mobility
  • No midline stability shown → Add GHD, hollow-hold work

9 Foundational Movements TH

  • Air Squat Bodyweight squat, full depth
  • Front Squat Squat, bar in front rack
  • Overhead Squat Squat, bar locked overhead
  • Shoulder Press Strict press, no leg drive
  • Push Press Leg dip-drive, press finish
  • Push Jerk Dip-drive, re-bend to catch
  • Deadlift Hip hinge, bar from floor
  • Sumo Deadlift High Pull Wide stance, pull to chin
  • Medicine-Ball Clean Squat clean to front rack

Squat Series Cues TH

  • Lumbar Curve Maintain neutral spine throughout
  • Knees Track Toes Prevent knee cave inward
  • Weight on Heels Midfoot to heel pressure
  • Hip Crease Depth Below top of knee
  • Full Extension Hips and knees lock out

Press Series Cues TH

  • Dip and Drive Vertical dip, no forward lean
  • Second Dip Re-bend under bar, jerk
  • No Hip Drive Common shoulder press fault
  • Rack Position Elbows high, bar on shoulders
  • Overhead Lockout Arms, hips, knees fully extended

Deadlift Series Cues TH

  • Setup Position Bar over mid-foot, hips back
  • Bar Path Stays close to the body
  • SDHP Pull Hip drive before arm pull
  • Elbows High and Outside Medicine-ball clean catch cue
  • Catch Position Full hip extension, then catch

GHD and Additional Movements TH

  • GHD Glute-ham developer, builds core strength
  • Midline Stabilization Neutral spine under any load
  • Kipping Pull-Up Hip drive for efficient reps
  • Muscle-Up Pull-up transitions into a dip
  • Snatch Floor to overhead, one motion

M-C-I Coaching Order TE

  • Mechanics then Consistency then Intensity
  • M: correct pattern C: repeatable reps I: add load or speed

Mechanics vs Intensity TE

Mechanics

  • Correct movement pattern
  • Taught first, no load

Intensity

  • Added last in order
  • Load, speed, or volume
  • Teach before you load

M-C-I Coaching Response TE

  • New athlete, faults present → Teach mechanics only, no load
  • Mechanics sound but inconsistent → Build consistency before intensity
  • Consistent under moderate load → Now add intensity safely
  • Suspected rhabdomyolysis symptoms → Refer immediately to medical care
  • Question outside trainer scope → Refer to a professional
  • Class time is limited → Prioritize a mechanics review

Technique Concepts TE

  • Technique Mechanical efficiency of movement
  • CrossFit Strength Force production at any speed
  • Threshold Training Sub-max pace, perfect technique held
  • M-C-I Charter Mechanics, then consistency, then intensity
  • Safety-Efficiency-Efficacy Framework for evaluating any program

Coaching Tools TE

  • See-Talk-Touch Visual, verbal, then tactile coaching
  • Virtuosity Doing common things uncommonly well
  • Tell-Show-Do-Check CrossFit's four-step teaching framework
  • Fault Correction Fix one thing at a time

Nutrition Prescription NU

  • Meat, veggies, nuts, seeds, some fruit, no sugar
  • Little starch No sugar Support exercise not fat

Zone vs CrossFit Prescription NU

Zone Diet

  • 40/30/30 macronutrient ratio
  • Block-based portions

CF Nutrition Rx

  • Meat, vegetables, nuts, seeds
  • Food-quality focused
  • Ratio vs food quality

Nutrition Prescription NU

  • CF Nutrition Rx Meat, vegetables, nuts, seeds
  • Zone Ratio 40% carb, 30% protein, 30% fat
  • Insulin Stores blood sugar as fat
  • Glucagon Releases stored energy, sugar
  • Hyperinsulinemia Chronically elevated insulin levels

Scaling vs Modification PR

Scaling

  • Same stimulus and goal
  • Reduced load or complexity

Modification

  • Different movement pattern
  • Injury or limitation driven
  • Same goal vs different

Scaling Decisions PR

  • Athlete lacks a pull-up → Scale to band or row
  • Prescribed load too heavy → Reduce load, keep intensity
  • Injury limits a movement → Substitute similar movement pattern
  • Brand-new athlete in class → Scale volume and complexity
  • Time cap about to hit → Cut reps, not standards

Programming Terms PR

  • M-G-W Monostructural, gymnastics, weightlifting modalities
  • Couplet/Triplet Two or three movements combined
  • Constantly Varied Never the same fixed routine
  • Benchmark WOD Named workout, tracks progress
  • Tabata 8 rounds, 20s work 10s rest
  • Time-Priority Fixed time, output varies

Responsible Training and Legal PR

  • Rhabdomyolysis Muscle breakdown, medical emergency risk
  • Scope of Practice No diagnosis, no prescription, refer
  • Trainer License Agreement Signed before receiving test results
  • Spotting Protect athlete under heavy load
  • Clearance Medical OK required before training

Common Traps

Scaling ≠ Modification

  • Scaling: same stimulus, less load ≠ Modification: different movement entirely

Push Press ≠ Push Jerk

  • Press: no re-bend catch ≠ Jerk: re-bend catches the bar

Training ≠ Practice

  • Training builds physical capacity ≠ Practice refines movement skill

Wellness ≠ Fitness

  • Wellness sits at normal values ≠ Fitness sits beyond, extraordinary

Intensity ≠ Perceived Effort

  • Intensity is measured average power ≠ Not just felt exertion level

CF-L1 ≠ NCCA Credential

  • CF-L1 is ANAB-accredited ≠ CCFT (L3) is NCCA-accredited

Opt Out ≠ Failing

  • Opt out allows three retest tries ≠ Failing allows two retest tries

Last Minute

  • 1. 55 questions: 50 scored, 5 unscored
  • 2. 60 min English, 75 min other
  • 3. Pass: 33/50 English (66%)
  • 4. Non-English pass: 34/50 (68%)
  • 5. Test within 8 days, no exceptions
  • 6. Nine moves, three movement series
  • 7. M-C-I: mechanics before intensity
  • 8. Intensity equals average power output
  • 9. CF-L1 valid five years
  • 10. Retest: 30-day wait, 1-year window

CrossFit Level 1 Trainer (CF-L1)

  • Practice Questions 100 questions Study Guide 28 topics Cheat Sheet 81 facts Flashcards 50 cards Free CE