Crossfit Movements Exam Questions with Complete Solutions Latest Update 2024 ( Already Passed)
The Nine foundational movements of the L1 Course - Answers 1. The Air Squat
2. The Front Squat
3. The Overhead Squat
4. The Shoulder Press
5. The Push Press
6. The Push Jerk
7. The Deadlift
8. The Sumo Deadlift High Pull
9. The Medicine-Ball Clean
Air Squat set-up - Answers Shoulder-Width Stance
Air Squat Execution - Answers Hips descend back and down
Lumbar curve maintained
Knees in line with toes
Hips descend lower than knees
Heels Down
Air Squat Finish - Answers Complete at full hip and knee extension
Fix Squat Fault Loss of a neutral position due to flexion in lumbar spine - Answers Cue the athlete to lift
the chest
Have the athlete raise the arms as he or she descends to the bottom of the squat
Fix Squat Fault Weight on toes of shifting to toes - Answers Have the athlete exaggerate weight on the
heels by lifting the toes slightly throughout the entire movement
Give a tactile cue to push the hips back and down
Fix Squat Fault Not going low enough - Answers Cue "Lower!" and do not relent
Have the athlete squat to a target that places the hip crease lower than the knee to develop awareness
of depth
, Fix Squat Fault Improper line of action: hips do not travel back, knees move excessively forward placing
weight on the toes. - Answers Give a tactile cue to push the hips back and down
Block the knees' forward travel with the hand at the initiation of the descent to encourage movement of
the hips
Fix Squat Fault Knees not tracking in line with toes, which usually causes them to roll inside the feet -
Answers Cue "Push your knees out" or "Spread the ground apart with your feet."
Use a target on the outside of the knee for the athlete to reach.
Fix Squat Fault Multiple-fault squat: inability to maintain lumbar curve, keep weight on the heels; keep
the knees tracking in line with the feet; and get to depth all at the same time - Answers Squat therapy:
Set the athlete facing a wall or racked bar with a target at depth. Set him or her in the proper stance,
with heels to the box, chest close to wall. Have the athlete squat to the box slowly, maintaining control
and weight on the heels.
Fix Squat Fault Immature squat: All points of performance are maintained but the athlete has to
cantilever forward excessively onto the quads to maintain balance - Answers Squat therapy: Set the
athlete facing a wall or racked bar with a target at depth. Set him or her in the proper stance, with heels
to the box, chest close to the wall. Have the athlete squat to the box slowly, maintaining control and
weight on the heels.
Front Squat Set up - Answers Shoulder width stance
Loose fingertip grip on the bar
Hands just outside the shoulders
Elbows high (upper arm parallel to the ground).
Front Squat Execution - Answers Hips descend back and down
Lumber Curve maintained
Knees in line with toes
Hips descend lower than knees
Heels down
Front Squat Finish - Answers Complete at full hip and knee extension
Front Squat Fault Improper rack position where the bar is not in contact with the torso - Answers Ensure
the athlete has an open grip and the bar is resting on the fingertips
Cue "Elbows high!"
The Nine foundational movements of the L1 Course - Answers 1. The Air Squat
2. The Front Squat
3. The Overhead Squat
4. The Shoulder Press
5. The Push Press
6. The Push Jerk
7. The Deadlift
8. The Sumo Deadlift High Pull
9. The Medicine-Ball Clean
Air Squat set-up - Answers Shoulder-Width Stance
Air Squat Execution - Answers Hips descend back and down
Lumbar curve maintained
Knees in line with toes
Hips descend lower than knees
Heels Down
Air Squat Finish - Answers Complete at full hip and knee extension
Fix Squat Fault Loss of a neutral position due to flexion in lumbar spine - Answers Cue the athlete to lift
the chest
Have the athlete raise the arms as he or she descends to the bottom of the squat
Fix Squat Fault Weight on toes of shifting to toes - Answers Have the athlete exaggerate weight on the
heels by lifting the toes slightly throughout the entire movement
Give a tactile cue to push the hips back and down
Fix Squat Fault Not going low enough - Answers Cue "Lower!" and do not relent
Have the athlete squat to a target that places the hip crease lower than the knee to develop awareness
of depth
, Fix Squat Fault Improper line of action: hips do not travel back, knees move excessively forward placing
weight on the toes. - Answers Give a tactile cue to push the hips back and down
Block the knees' forward travel with the hand at the initiation of the descent to encourage movement of
the hips
Fix Squat Fault Knees not tracking in line with toes, which usually causes them to roll inside the feet -
Answers Cue "Push your knees out" or "Spread the ground apart with your feet."
Use a target on the outside of the knee for the athlete to reach.
Fix Squat Fault Multiple-fault squat: inability to maintain lumbar curve, keep weight on the heels; keep
the knees tracking in line with the feet; and get to depth all at the same time - Answers Squat therapy:
Set the athlete facing a wall or racked bar with a target at depth. Set him or her in the proper stance,
with heels to the box, chest close to wall. Have the athlete squat to the box slowly, maintaining control
and weight on the heels.
Fix Squat Fault Immature squat: All points of performance are maintained but the athlete has to
cantilever forward excessively onto the quads to maintain balance - Answers Squat therapy: Set the
athlete facing a wall or racked bar with a target at depth. Set him or her in the proper stance, with heels
to the box, chest close to the wall. Have the athlete squat to the box slowly, maintaining control and
weight on the heels.
Front Squat Set up - Answers Shoulder width stance
Loose fingertip grip on the bar
Hands just outside the shoulders
Elbows high (upper arm parallel to the ground).
Front Squat Execution - Answers Hips descend back and down
Lumber Curve maintained
Knees in line with toes
Hips descend lower than knees
Heels down
Front Squat Finish - Answers Complete at full hip and knee extension
Front Squat Fault Improper rack position where the bar is not in contact with the torso - Answers Ensure
the athlete has an open grip and the bar is resting on the fingertips
Cue "Elbows high!"
