CROSSFIT LEVEL 1 - NINE FOUNDATION MOVEMENTS| 53 QUESTIONS AND ANSWERS

Air squats: - _____ (hip or shoulder) - width stance - ____ descend back and down - ____ curve maintained - Knees in line with _____ - Hips descend lower than _____ - _____ down - Complete at full ___ and knee extension Shoulder, hips, lumbar, toes, knees, heels, hip Air squat fault : loss of neutral position and flexion in lumbar spine Cue: ___ the chest, have the athlete raise the ____ as he or she descends to the bottom lift, arms Air squat fault: Weight on toes or shifting to toes Cue: have the athlete lift the ____ slightly throughout the entire movement - Give a tactile cue to push the ___ back down toes, hips Air squat fault: Not going low enough Cue: "lower!" or have the athlete squat to a ____ that places the hip crease lower than the knee target Air squat fault: Improper line of action; hips do not travel back, knees move excessively forward placing weight on the toes Cue: give a tactile cue to push the hips back and down/block the _____'s forward travel with the hand at the initiation of the descent to encourage movement of the hips knee Air squat fault: Knees not tracking in line with toes, which usually causes them to roll inside the feet Cue: "push your ____ out" or "spread the ground apart with your feet"/Use a target on the outside of the ____ for the athlete to reach knees, knee Front squat: - _____-width stance - ____ fingertip grip on the bar - Hands just outside _____ - Elbows high (upper arm ____ to the ground) shoulder, loose, shoulder, parallel Front squat faults: improper rack position where the bar is not in contact with the torso Cue: - Ensure the athlete has an ____ grip and the bar is resting on the finger tips - Cue "Elbows ___!" - Adjust the rack position by lifting up the athlete's _____ open, high, elbows Front squat faults: Elbows drop during the squat Cue: - Encourage the athlete to move their elbows ___ from trainers hand placed right below the elbows - Cue "Elbows ___!" away, up Overhead squat: - _____-width stance - _____ push up into the bar - Arms _____ - ____ grip on the bar wide enough to perform a pass through - Armpits face _____ Shoulder, arms, extended, side, forward Overhead squat faults: Inactive overhead position due to flexed elbows or inactive shoulders Cue: - Cue athlete to press the bar up - Use a tacticile cue to push the ____ straight, ____ up and armpits _____ elbows, shoulders, forward Overhead squat faults: Bar moves forward of the frontal plane Cue: - Cue the athlete to press the bar up and pull it ____ over midfoot slightly behind the ____ plane back, frontal Shoulder press: - ______-width stance - Elbows slightly in ____ of the bar - Hands just outside ____ - ____ grip on the bar - Bar rests on _____ hip, front, shoulders, full, torso Execution of shoulder press: - Spine ____ and legs _____ (neutral, flexed, extended) - Bar moves over the middle of the _____ - Shoulders push up into the bar neutral, extended, foot Shoulder press faults: overextending the spine with the ribs sticking out Cue: - Have the athlete tighten the _____ by pulling the rib cage ____ - Have the athlete use a slightly ____ grip if needed until flexibility improves abs, down, wider Shoulder press faults: Bar finishes forward of frontal plane Cue: - Cue the athletes to press up and pull ____ on the bar as it is travels overhead - Use a tactile cue and gently push the bar ____ into the correct position back, back Shoulder press faults: Elbows are bent or shoulders are not active Cue: "Press ____!" and use a tactile cue to lock out the elbows and push the shoulders up up Shoulder press faults: Bar arcs out around the face instead of moving straight up and following the frontal plane Cue: - Cue the athlete to pull the ____ back and out of the way of the bar - Check that ____ are not too low in the set-up - _____ the forward travel of the bar with another object such as PVC head, elbows, block Push press - ____-width stance - ____ slightly in front of the bar - Hands just outside ______ - ____ grip on the bar - Bar rests on torso Hip, elbows, shoulder, full Push press execution - Torso remains ____ as hips and knees flex in the dip - Hips and legs _____, then ___ press - ____ remain down until hips and knees extended - Bar moves over the middle of the _____ vertical, extend, arm, heels, foot Push press faults: - Forward inclination of the chest during the dip Cue: - Have the athlete to hold the ____. Manually adjust him or her to an upright position. - Cue a shorter ____ - Cue "knees ____" - Stand in front of an athlete to prevent the ____ from coming foward - Have the athlete stand against a _____ with hips and shoulder blades touching the target (heels slightly _____). Then have the athlete dip and drive while keeping the hips and shoulders in contact with the _____ dip, dip, forward, chest, target, away, target Push press faults: muted hips; hips push forward during the dip Cue: - Use a tactile cue to help the athlete create ____ of the hip in the dip - Cue "push the ____ back slightly" flexion, hips Push press faults: pressing early, press beings before the hip extends Cue: - Take the athelete back to ___-____ before adding the press - Place your hand at the top of the athlete's ______ when fully standing, keep it that height and then ask the athlete to hit your hand during the drive before pressing dip, drive, head Push jerk: - ___-width stance - Elbows slightly in front of the bar - Hands just outside ____ - ___ grip on the bar - Bar rests on torso hip, shoulders, full Push jerk execution: - Bar rests on torso - Torso remains ______ as hips and knees flex in the dip - Heels stay down until hips and knees _____ - Hips and knees extend rapidly, then arms press to drive ____ the bar vertical, extend, under Push jerk teaching progression: 1: ____ and land with hands at sides, Stick the landing before _____ 2. Jump and land with hands at _____. Stick the landing before standing 3. Jump and extend the arms after the ____ opens. Stick the landing before standing with arms overhead 4. With the ___ in hands, complete the full push jerk jump, shoulder, hips, PVC Push jerk faults: Lack of full hip extension Cue: - "_____ higher" - Place your hand at the top of athlete's _____, then ask the athlete to hit your hand during the drive - Encourage the athlete to squeeze the ____ and _____ before pressing under jump, head, glutes and quads Push press faults: poor/inactive overhead position (particularly when receiving the bar) Cue: - Cue the athlete to press __ on the bar while in the receiving position, before standing to extension up