Crossfit Level 2 Latest Updated 2023 Already Graded A

Crossfit Level 2 Latest Updated 2023 Already Graded A Push Press Progressions dip & hold, dip & drive slow, dip & drive fast, push press Push Jerk Progressions jump & land (hands at sides), jump & land (hands at shoulders), jump & extend arms after hips extend, push jerk Sumo DL High Pull Progressions Sumo DL, Sumo DL shrug slow, sumo DL shrug fast, SDHP Med Ball Clean Progressions DL, DL shrug fast, FS, Pull Under, med ball clean Trainer's ability to coach others (based on 6 areas) teaching, seeing, correcting, group management, presence & attitude, demonstration Teaching the ability to effectively articulate & instruct the mechanics of each movement Seeing The ability to discern good from poor movement mechanics and identify both gross and subtle faults whether athlete is in motion or static Static Faults faults that occur near end ranges of motion- starting, receiving, or finishing- Dynamic Faults athlete moving btw the static positions- ex. not reaching full hip extension in drive of the clean, push early in push press, initiating squat with knees Profile view most useful view to watch an athlete Correcting the ability to facilitate better mechanics using visual, verbal, and/or tactile cues Ability to correct depends on (4 things) use successful cues, know multiple corrections for each fault, triage faulty movement, balance critique w/ praise Function of a cue to help athlete execute perfect mechanics, NOT to perfectly describe the mechanics of the movement Qualities of a good cue short, specific, actionable 3 steps to developing a good cue 1. identify fault 2. identify what is out of place 3. give direction to that body part Verbal cue tell specific instruction Visual cue create contrasting images btw current & desired positioning Tactile cure use physical targets to achieve proper mechanics Triaging faults assigning urgency to faults, ordering based on severity of deviation from ideal & athlete's capacity relative to the task Group management ability to organize and manage both at a micro level (class) and macro level (gym); managing time well, organization of space, equipment and participants, adhere to schedule etc. Presence & attitude ability to create a positive and engaging learning environment Demonstration the ability to provide athletes w/ an accurate visual example Common movement themes for functional movements midline stabilization, core to extremity movement, balance about the frontal plane, posterior chain engagement, sound hip function, active shoulders, full ROM about a joint, effective stance or grip Midline relationship of the spine and pelvis during functional movement midline stabilization athlete's capacity to prevent movement from this neutral spinal position; synonymous w/ core strength Creates midline stabilization engagement of abs, internal & external obliques, and spinal errectors Deviations from neutral spine Flexion, extension Most risky deviation from neutral/ midline stabilization loss of neutral spine during movement Core to Extremity movements a sequence of muscular contraction beginning w/ large force producing, low velocity muscles of the core and hips and ends w/ small force producing, high velocity muscles of the extremities Muscles more likely of injury smaller muscle groups and tendons/ligaments Balance about the frontal plane athletes movements accommodate the object and may or may not be characterized by straight lines; frontal plane divides athlete into anterior/posterior halves (bisects athlete at mid foot Posterior chain hamstrings, glutes, spinal errectors Posterior chain engagement balance of pressure btw balls of feet and heels; creates increased power generation, helps keep knees in line w/ toes, promoted midline stabilization and balance about frontal plane Sound hip function athletes ability to flex & extend hip to maximize contribution to movement Major safety issues w/ slow or incomplete hip extension none Poor hip function muted hip, lack of hip extension, slow hip extension muted hip never closes/flexes; permanently open hip Active shoulders scapular position & stabilization, applying force in direction opposite the load Full ROM about a joint allows greater compliment of musculature to be used, preserves joint health, flexibility and strength Effective stance/ grip hand & foot position during a movement When to use narrow stance DL, presses, & oly lifts When to use wider stance squatting major safety concerns from lack of effective stance/grip none Assessing safety & performance/ risk athletic capacity, loading, positioning, assigned tasks Variance intended variation of functional movement, loads, rep schemes, and time durations methods of scaling movement functions, loading paramenters, time frame, rep volume Populations in need of scaling beginners, intermediate, advanced, injured athletes Common programming pitfalls lack of regular assessment, incorrectly applied variance, lack of higher skill development, excessive volume, thinking CF Games is standard Examples of variance not applied correctly hopper, biasing, never repeating workouts, too much accessory work Components of class warm-up, workout, cool down General Warm up increase core temp and blood flow to muscles Specific Warm-up build and refine proper mechanics, prep mentally & physically Heavy days necessary, should be programmed once a week or once every 2 cycles Working reps of heavy sets > 80% 1rm; 7-25 working reps