Crossfit Level 1 Exam | 58 Questions And Answers
202 Crossfit Level 1 Exam | 58 Questions And
Answers 2023/2025.
Aim of Crossfit -- answers :broad, general and inclusive fitness
Prescription -- answers :constantly varied, high intensity, functional movement
Functional movement -- answers :load, distance and speed
"flexion" is -- answers :reducing the angle of a joint and that
"extension" is -- answers :increasing the angle of a joint.
three tidbits of biomechanics -- answers :Functional movement generally weds the spine to
the pelvis. The SI joint and spine were designed
for small range movement in multiple directions.
Endeavor to keep the trunk tight and solid for
running, jumping, squatting, throwing, cycling, etc...
• The dynamics of those movements comes from the
hip - primarily extension. Powerful hip extension is
,certainly necessary and nearly sufficient for elite
athletic capacity.
• Do not let the pelvis chase the femur instead of the
spine. We've referred to this in the past as "muted
hip function" (Jan '03:5). We also call it "frozen hip"
because when the pelvis chases the femur the hip
angle remains open and is consequently powerless
to extend.
Air Squat points of performance -- answers :Lumbar curve maintained
• Weight in heels
• Depth below parallel
• Knees track over feet
Air Squat violations -- answers :LAZY LUMBAR CURVE, OR LOSING IT (I.E., "BUTT
WINK")
WEIGHT SHIFTS FORWARD TO BALLS OF FEET
NOT LOW ENOUGH.
KNEES ROLL IN
TRAIN WRECK SQUAT: INABILITY TO MAINTAIN
LUMBAR CURVE, STAY ON HEELS, AND GET TO
DEPTH ALL AT THE SAME TIME.
IMMATURE SQUAT: LUMBAR CURVE IS
MAINTAINED, DEPTH MIGHT BE THERE, AND HEELS ARE
IN CONTACT WITH THE GROUND, BUT THE ATHLETE
HAS TO CANTILEVER FORWARD EXCESSIVELY ONTO
, THE QUADS TO MAINTAIN BALANCE.
front squat points of performance -- answers :Bar racked properly: elbows high, hands just
outside
shoulders, bar rests on shoulders with a loose
fingertip grip
Elbows high throughout the movement
front squat violations -- answers :ALL FAULTS AND FIXES FROM THE AIR SQUAT APPLY TO
THIS MOVEMENT, PLUS THE FOLLOWING:
BAR NOT IN CONTACT WITH THE TORSO OR HOLDING BAR OUT IN FRONT.
ELBOWS DROP AND CHEST COMES FORWARD.
overhead squat points of performance -- answers :Active shoulders throughout movement
Bar stays overhead, in the frontal plane
overhead squat violations -- answers :ALL FAULTS AND FIXES FROM THE AIR SQUAT APPLY TO
THIS MOVEMENT, PLUS THE FOLLOWING:
LAZY ELBOWS AND SHOULDERS.
BAR GOES FORWARD OF THE FRONTAL PLANE.
shoulder press points of performance -- answers :Good setup
• Constant tightness in the midsection, ribs locked down
• Overhead and active shoulder at the top of the press;
overhead means that the bar is over or just behind the
arch of the foot, with the shoulder angle fully open
202 Crossfit Level 1 Exam | 58 Questions And
Answers 2023/2025.
Aim of Crossfit -- answers :broad, general and inclusive fitness
Prescription -- answers :constantly varied, high intensity, functional movement
Functional movement -- answers :load, distance and speed
"flexion" is -- answers :reducing the angle of a joint and that
"extension" is -- answers :increasing the angle of a joint.
three tidbits of biomechanics -- answers :Functional movement generally weds the spine to
the pelvis. The SI joint and spine were designed
for small range movement in multiple directions.
Endeavor to keep the trunk tight and solid for
running, jumping, squatting, throwing, cycling, etc...
• The dynamics of those movements comes from the
hip - primarily extension. Powerful hip extension is
,certainly necessary and nearly sufficient for elite
athletic capacity.
• Do not let the pelvis chase the femur instead of the
spine. We've referred to this in the past as "muted
hip function" (Jan '03:5). We also call it "frozen hip"
because when the pelvis chases the femur the hip
angle remains open and is consequently powerless
to extend.
Air Squat points of performance -- answers :Lumbar curve maintained
• Weight in heels
• Depth below parallel
• Knees track over feet
Air Squat violations -- answers :LAZY LUMBAR CURVE, OR LOSING IT (I.E., "BUTT
WINK")
WEIGHT SHIFTS FORWARD TO BALLS OF FEET
NOT LOW ENOUGH.
KNEES ROLL IN
TRAIN WRECK SQUAT: INABILITY TO MAINTAIN
LUMBAR CURVE, STAY ON HEELS, AND GET TO
DEPTH ALL AT THE SAME TIME.
IMMATURE SQUAT: LUMBAR CURVE IS
MAINTAINED, DEPTH MIGHT BE THERE, AND HEELS ARE
IN CONTACT WITH THE GROUND, BUT THE ATHLETE
HAS TO CANTILEVER FORWARD EXCESSIVELY ONTO
, THE QUADS TO MAINTAIN BALANCE.
front squat points of performance -- answers :Bar racked properly: elbows high, hands just
outside
shoulders, bar rests on shoulders with a loose
fingertip grip
Elbows high throughout the movement
front squat violations -- answers :ALL FAULTS AND FIXES FROM THE AIR SQUAT APPLY TO
THIS MOVEMENT, PLUS THE FOLLOWING:
BAR NOT IN CONTACT WITH THE TORSO OR HOLDING BAR OUT IN FRONT.
ELBOWS DROP AND CHEST COMES FORWARD.
overhead squat points of performance -- answers :Active shoulders throughout movement
Bar stays overhead, in the frontal plane
overhead squat violations -- answers :ALL FAULTS AND FIXES FROM THE AIR SQUAT APPLY TO
THIS MOVEMENT, PLUS THE FOLLOWING:
LAZY ELBOWS AND SHOULDERS.
BAR GOES FORWARD OF THE FRONTAL PLANE.
shoulder press points of performance -- answers :Good setup
• Constant tightness in the midsection, ribs locked down
• Overhead and active shoulder at the top of the press;
overhead means that the bar is over or just behind the
arch of the foot, with the shoulder angle fully open
