Crossfit Level 1 Movements Newest
Actual Exam Complete Questions Ans
Detailed Answers Graded A+ 2025/2026.
Air Squat points of performance - ANSWER Back flat
butt back
• Weight in heels
• drop below knees
• Knees track over feet
Air Squat - ANSWER Stance - shoulder width, toes -
straight ahead or out slightly
Stand up tall - maintain a neutral spine
Movement is initiated at the hip
Weight centered in foot
Knees should track outward
Hip joint should be below knee joint
Air Squat violations - ANSWER lazy lumbar curve, butt
wink, weight shifting from heels to ball of foot, not going low
enough, athlete cantilevers forward engaging quads to maintain
balance
Air squat fault: not low enough - ANSWER Corrections:
- cue "lower" and do not relent.
- squat to a target to develop awareness of depth
Air squat fault: improper line of action: knees move excessively
forward so that weight is on the toes. - ANSWER give cue
to push hips back and down
Block the knees forward travel with hand to encourage movement of
hips.
,Air squat fault: knees not tracking in line with toes, which usually
happens with them rolling inside the feet. - ANSWER Cue
"push your knees out"
or spread ground apart with feet
Use a target on outside of knee
Air squat fault: loss of neutral spine. - ANSWER correction:
lift chest and raise arms
Air squat fault: weight on toes or shifting to toes. - ANSWER
correction: Lifting the toes slightly to exaggerate the weight on
heels.
Give a tactile cue to push hip back and down
What does the air squat do? - ANSWER Raises one's center
of mass from a seated to standing position.
What are therapies for common faults in the squat? - ANSWER
Bar holds
box squatting (squat on box)
Bottom to bottom
Causes of a bad squat - ANSWER weak glute/hamstring
poor engagement, weak control
attempting to squat with quads
inflexibility
sloppy work, poor focus
Air Squat sequence - ANSWER setup - shoulder width
stance
execution - hips descend back and down
- lumbar curve maintained
- knees in line with toes
- hips lower than knees
- heels down
, Finish - Complete at full hip and knee extension
Air squat unchanging elements - ANSWER core to
extremity
frontal plane
posterior chain engagement
range of motion
Burgener warm-up - ANSWER Hip width stance
arms wide and hook grip on the bar
bar at the high hang
dip, drive
dip, drive, and shrug keeping torso vertical and arm straight
dip, drive, and shrug and then elbows pull high
dip, drive, and shrug and then pull bar overhead
feet move to shoulder width stance
overhad squat
move feet to hip width stance; bar at the high hang
dip, drive and pull into bottom of overhead squat; stand
snatch
Deadlift - ANSWER • Look straight ahead
• Keep the back arched
• Arms do not pull, they are just straps
• Bar travels along legs
• Push through the heels
deadlift points of performance - ANSWER Lumbar curve
maintained
• Weight on heels
• Shoulders slightly in front of bar on setup
Actual Exam Complete Questions Ans
Detailed Answers Graded A+ 2025/2026.
Air Squat points of performance - ANSWER Back flat
butt back
• Weight in heels
• drop below knees
• Knees track over feet
Air Squat - ANSWER Stance - shoulder width, toes -
straight ahead or out slightly
Stand up tall - maintain a neutral spine
Movement is initiated at the hip
Weight centered in foot
Knees should track outward
Hip joint should be below knee joint
Air Squat violations - ANSWER lazy lumbar curve, butt
wink, weight shifting from heels to ball of foot, not going low
enough, athlete cantilevers forward engaging quads to maintain
balance
Air squat fault: not low enough - ANSWER Corrections:
- cue "lower" and do not relent.
- squat to a target to develop awareness of depth
Air squat fault: improper line of action: knees move excessively
forward so that weight is on the toes. - ANSWER give cue
to push hips back and down
Block the knees forward travel with hand to encourage movement of
hips.
,Air squat fault: knees not tracking in line with toes, which usually
happens with them rolling inside the feet. - ANSWER Cue
"push your knees out"
or spread ground apart with feet
Use a target on outside of knee
Air squat fault: loss of neutral spine. - ANSWER correction:
lift chest and raise arms
Air squat fault: weight on toes or shifting to toes. - ANSWER
correction: Lifting the toes slightly to exaggerate the weight on
heels.
Give a tactile cue to push hip back and down
What does the air squat do? - ANSWER Raises one's center
of mass from a seated to standing position.
What are therapies for common faults in the squat? - ANSWER
Bar holds
box squatting (squat on box)
Bottom to bottom
Causes of a bad squat - ANSWER weak glute/hamstring
poor engagement, weak control
attempting to squat with quads
inflexibility
sloppy work, poor focus
Air Squat sequence - ANSWER setup - shoulder width
stance
execution - hips descend back and down
- lumbar curve maintained
- knees in line with toes
- hips lower than knees
- heels down
, Finish - Complete at full hip and knee extension
Air squat unchanging elements - ANSWER core to
extremity
frontal plane
posterior chain engagement
range of motion
Burgener warm-up - ANSWER Hip width stance
arms wide and hook grip on the bar
bar at the high hang
dip, drive
dip, drive, and shrug keeping torso vertical and arm straight
dip, drive, and shrug and then elbows pull high
dip, drive, and shrug and then pull bar overhead
feet move to shoulder width stance
overhad squat
move feet to hip width stance; bar at the high hang
dip, drive and pull into bottom of overhead squat; stand
snatch
Deadlift - ANSWER • Look straight ahead
• Keep the back arched
• Arms do not pull, they are just straps
• Bar travels along legs
• Push through the heels
deadlift points of performance - ANSWER Lumbar curve
maintained
• Weight on heels
• Shoulders slightly in front of bar on setup
