Programming

Question 1

Articulate the goal of Crossfit programming?

Answer 1

Constantly varied stimulus.

Question 2

What are the three major movement modalities?

Answer 2

Gymnastics, metabolic conditioning and weightlifting.

Question 3

Give examples of the three major movement modalities?

Answer 3

Gymnastics - Rope climb
Metabolic Conditioning - Row
Weightlifting - Snatch

Question 4

Define the common workout formats?

Answer 4

Task Priority (variable is time)
Time priority (rounds and reps are variable)
Heavy Day (heavy lifts)

Question 5

Identify how to measure and increase in power in workouts?

Answer 5

Faster time.

Question 6

Identify the frequently used variants in effective Crossfit programming?

Answer 6

Function of the skills, load, reps and scheme.

Question 7

What is the importance of a warm-up?

Answer 7

• Increase the body’s core temperature?
• Prepare the athletes to handle the intensity of the workout?
• Allow the coach to correct movement mechanics needed in the workout?
• Allow the coach to assess capacity for scaling modifications?
• Offer skill development and refinement (potentially including elements
  not in the workout, time permitting)?

Question 8

What is the importance of a cool-down?

Answer 8

Allow the heart and respiratory rate to slow and the athlete to regain
mental acuity?
* Allow the athlete to record workout performance to track progress?
* Prepare the gym for the following class?
* Take advantage of remaining time for recovery practices, additional skill
refinement, and/or education?

Question 9

What is the goal of scaling?

Answer 9

To preserve the stimulus of the workout.

Question 10

How do you scale a workout for an athlete?

Answer 10

Reduce intensity, volume or both.

Question 11

What is the purpose of a rest day?

Answer 11

To allow the muscle tissue to regrow and the body to recover from the training.