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Crossfit Level 2| 900 QUESTIONS| WITH COMPLETE
SOLUTIONS 2025/26 UPDATE
Frontal Plane - Answer: Divides the athletes front half and back half
Teaching - Answer: * ability to effectively articulate and instruct the mechanics of each movement.
* Ability to focus on major points of performance before the more subtle/nuanced ones
* Ability to change instruction based on athlete's needs and capacity
Seeing - Answer: * Ability to discern good from poor movement mechanics
* Identify both gross and subtle faults whether the athlete is in motion or static
Correcting - Answer: * Ability to facilitate better mechanics for an athlete using visual, verbal, and/or
tactile cues
* Ability to triage faults in order of importance, includes understanding how multiple faults are related
Group Mgt/Gym Mgt - Answer: * Ability to organize and manage, both at a micro (class) and macro
(gym) level
* Managing time, organization of space, equipment, and participants for optimal flow
Presence and attitude - Answer: * Ability to create a positive and engaging learning environment
* Shows empathy for athletes and create rapport
Demonstration - Answer: * Ability to provide athlete with an accurate visual example of the
movement(s)
* Includes the concept of leading by example
* Follow his/her own advice and be an inspiration to clients
Mechanics - Consistency - Intensity - Answer: Mechanics - Ensure they move correctly
Consistency - Insist on consistently safe and correct mechanics
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Intensity - gradually increase load and volume
Nine Foundational Movements - Answer: * Air Squats
* Front Squats
* Overhead Squats
* Shoulder Press
* Push Press
* Push Jerk
* Dead Lift
* Sumo DeadLift High Pull
* Medicine ball cleans
Air Squat Set-up - Answer: * Feet Shoulder Width Apart
* Full extension of knees and hips
* Weight on heels
* Keep the Chest up and brace the abs to maintain a neutral spine
Air Squat Execution - Answer: * Hips travel back and down
* Bottom of squat is when the hip crease is below the top of the kneecap ("Below Parallel")
* Knee stay in line with the feet
* Head position is Neutral
AS Fault: Loss of Neutral Spine, by flexing the lumbar curve - Answer: Fix: Cue Athlete to lift Chest
Fix: Have Athlete raise their arm as they descend to the bottom of the squat
AS Fault: Weight in, or shifting to toes - Answer: Fix: Exaggerate weight in heels by floating toes
Fix: Give a tactile cue to push hips back and down
AS Fault: Not getting low enough - Answer: Fix: Cue "Lower" and do not relent
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Fix: Squat to a 10" Box for depth awareness
AS : Improper line of action; knees move forward so that weight is on the toes - Answer: Fix: Give tactile
cue to push hips back and down
Fix: block the knees forward travel of the hand at the initial portion of the descent
AS Fault: Knees not tracking in line with toes, which usually happens with them rolling inside the feet -
Answer: Fix: Cue "Push Knees Out" or " Spread the ground apart with your feet"
Fix: Use a target on the outside of the knee for the athlete to reach
Squat Therapy - Answer: - Face wall or rack
- 10" Box under their hips
- Proper stance with heels on the box
- Chest close to wall
- Squat slowly, maintaining control and weight in heels
AS Fault: Train wreck squat, nothing is correct - Answer: Fix: Squat Therapy
AS Fault: Immature Squat, everything is good but the athlete has to cantilever forward to maintain
balance - Answer: Fix: Squat Therapy
Front Squat Setup - Answer: * Stance is with heels at shoulder width
* Full extension of hips/knees
* Bar "Racked" on the shoulders, hands outside shoulder, loose fingertip grip
* Elbows High, parallel to the ground
* Keep Chest up and brace with the abs to maintain a neutral spine
Front Squat Execution - Answer: * Hips travel back and down
* Bottom of squat is when hip crease is below the top of the kneecap
* Knees stay in line with the feet
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* Head position is neutral
* Keep bar racked properly throughout the movement
FS Fault: Improper Rack position where bar is not in contact with torso - Answer: Fix: Cue "elbows High"
and "rest the bar on the fingertips"
Fix: Manually adjust the rack position
FS Fault: Elbows drop during the squat - Answer: Fix: Cue "Elbows Up!" and to lift the chest
Fix: Place a hand or arm under the athlete's elbows to help keep them lifted
OHS Setup - Answer: * Stance is with heels at shoulder width
* Full extension at hips and knees
* Bar held overhead, in the frontal plane, with a wide grip
* Active Shoulders (Armpits forward and shoulders push up into the bar)
* Elbows locked
* Weight on heels
* Keep chest up and brace abs to maintain neutral spine
OHS Execution - Answer: * Maintain constant upward pressure and active shoulders to support the load
* Bar remains in the frontal plane or slightly behind
* Hips travel back and down
* Bottom of squat is when hip crease is below the kneecap
* Knees stay inline with the feet
* Head position is neutral
OHS Fault: Inactive overhead position, either with flexed elbows and/or inactive shoulders - Answer: Fix:
Cue athlete to press the bar up
Fix: Use a tactile cue to push the elbows straight, shoulders up, and armpits forward
Crossfit Level 2| 900 QUESTIONS| WITH COMPLETE
SOLUTIONS 2025/26 UPDATE
Frontal Plane - Answer: Divides the athletes front half and back half
Teaching - Answer: * ability to effectively articulate and instruct the mechanics of each movement.
* Ability to focus on major points of performance before the more subtle/nuanced ones
* Ability to change instruction based on athlete's needs and capacity
Seeing - Answer: * Ability to discern good from poor movement mechanics
* Identify both gross and subtle faults whether the athlete is in motion or static
Correcting - Answer: * Ability to facilitate better mechanics for an athlete using visual, verbal, and/or
tactile cues
* Ability to triage faults in order of importance, includes understanding how multiple faults are related
Group Mgt/Gym Mgt - Answer: * Ability to organize and manage, both at a micro (class) and macro
(gym) level
* Managing time, organization of space, equipment, and participants for optimal flow
Presence and attitude - Answer: * Ability to create a positive and engaging learning environment
* Shows empathy for athletes and create rapport
Demonstration - Answer: * Ability to provide athlete with an accurate visual example of the
movement(s)
* Includes the concept of leading by example
* Follow his/her own advice and be an inspiration to clients
Mechanics - Consistency - Intensity - Answer: Mechanics - Ensure they move correctly
Consistency - Insist on consistently safe and correct mechanics
,Page 2 of 203
Intensity - gradually increase load and volume
Nine Foundational Movements - Answer: * Air Squats
* Front Squats
* Overhead Squats
* Shoulder Press
* Push Press
* Push Jerk
* Dead Lift
* Sumo DeadLift High Pull
* Medicine ball cleans
Air Squat Set-up - Answer: * Feet Shoulder Width Apart
* Full extension of knees and hips
* Weight on heels
* Keep the Chest up and brace the abs to maintain a neutral spine
Air Squat Execution - Answer: * Hips travel back and down
* Bottom of squat is when the hip crease is below the top of the kneecap ("Below Parallel")
* Knee stay in line with the feet
* Head position is Neutral
AS Fault: Loss of Neutral Spine, by flexing the lumbar curve - Answer: Fix: Cue Athlete to lift Chest
Fix: Have Athlete raise their arm as they descend to the bottom of the squat
AS Fault: Weight in, or shifting to toes - Answer: Fix: Exaggerate weight in heels by floating toes
Fix: Give a tactile cue to push hips back and down
AS Fault: Not getting low enough - Answer: Fix: Cue "Lower" and do not relent
,Page 3 of 203
Fix: Squat to a 10" Box for depth awareness
AS : Improper line of action; knees move forward so that weight is on the toes - Answer: Fix: Give tactile
cue to push hips back and down
Fix: block the knees forward travel of the hand at the initial portion of the descent
AS Fault: Knees not tracking in line with toes, which usually happens with them rolling inside the feet -
Answer: Fix: Cue "Push Knees Out" or " Spread the ground apart with your feet"
Fix: Use a target on the outside of the knee for the athlete to reach
Squat Therapy - Answer: - Face wall or rack
- 10" Box under their hips
- Proper stance with heels on the box
- Chest close to wall
- Squat slowly, maintaining control and weight in heels
AS Fault: Train wreck squat, nothing is correct - Answer: Fix: Squat Therapy
AS Fault: Immature Squat, everything is good but the athlete has to cantilever forward to maintain
balance - Answer: Fix: Squat Therapy
Front Squat Setup - Answer: * Stance is with heels at shoulder width
* Full extension of hips/knees
* Bar "Racked" on the shoulders, hands outside shoulder, loose fingertip grip
* Elbows High, parallel to the ground
* Keep Chest up and brace with the abs to maintain a neutral spine
Front Squat Execution - Answer: * Hips travel back and down
* Bottom of squat is when hip crease is below the top of the kneecap
* Knees stay in line with the feet
, Page 4 of 203
* Head position is neutral
* Keep bar racked properly throughout the movement
FS Fault: Improper Rack position where bar is not in contact with torso - Answer: Fix: Cue "elbows High"
and "rest the bar on the fingertips"
Fix: Manually adjust the rack position
FS Fault: Elbows drop during the squat - Answer: Fix: Cue "Elbows Up!" and to lift the chest
Fix: Place a hand or arm under the athlete's elbows to help keep them lifted
OHS Setup - Answer: * Stance is with heels at shoulder width
* Full extension at hips and knees
* Bar held overhead, in the frontal plane, with a wide grip
* Active Shoulders (Armpits forward and shoulders push up into the bar)
* Elbows locked
* Weight on heels
* Keep chest up and brace abs to maintain neutral spine
OHS Execution - Answer: * Maintain constant upward pressure and active shoulders to support the load
* Bar remains in the frontal plane or slightly behind
* Hips travel back and down
* Bottom of squat is when hip crease is below the kneecap
* Knees stay inline with the feet
* Head position is neutral
OHS Fault: Inactive overhead position, either with flexed elbows and/or inactive shoulders - Answer: Fix:
Cue athlete to press the bar up
Fix: Use a tactile cue to push the elbows straight, shoulders up, and armpits forward
