CrossFit Level 1 > Foundational and Additional Movements > Flashcards

Foundational and Additional Movements Flashcards

Identify and apply the mechanics, benefits, and progressions of CrossFit’s nine foundational movements and additional exercises. (38 cards)

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1
Q

What are the six areas effective coaching can be measured in?

A
  1. Teaching
  2. Seeing
  3. Correcting
  4. Group management
  5. Presence and attitude
  6. Demonstration
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2
Q

List the nine foundational movements of the Level 1 Course.

A
  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
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3
Q

What are the three key components of teaching foundational movements?

A
  1. Points of Performance
  2. Common Faults and Corrections
  3. Teaching Progression
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4
Q

What is the primary function of the air squat?

A

To raise one’s center of mass from a seated to standing position.

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5
Q

What are the common faults in the air squat related to lumbar spine position?

A

Loss of a neutral position due to flexion in lumbar spine.

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6
Q

What is the correction for weight shifting to the toes during the air squat?

A

Cue the athlete to exaggerate weight on the heels by lifting the toes slightly.

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7
Q

In the front squat, what is the correct rack position for the barbell?

A

The bar should be resting on the torso with elbows high.

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8
Q

What is a key correction for elbows dropping during the front squat?

A

Cue ‘Elbows up!’ and encourage athlete to lift the chest.

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9
Q

What is the main difference between the overhead squat and the air squat?

A
  • The overhead squat includes a load added in the overhead position.
  • In an air squat, no external weight is used.
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10
Q

What are the key elements of the shoulder press?

A
  • neutral spine
  • straight bar path
  • correct overhead position
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11
Q

What should the athlete do if the bar finishes forward of the frontal plane in the shoulder press?

A

Cue the athlete to press up and pull back on the bar.

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12
Q

What is unique to the push press compared to the shoulder press?

A

A vertical dip of the torso followed by a rapid extension of the hips.

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13
Q

What are the steps in the teaching progression for the push press?

A
  1. Dip and hold
  2. Dip-drive, slow
  3. Dip-drive, fast
  4. Full push press
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14
Q

What is a common fault in the push press related to the chest position?

A

Forward inclination of the chest during the dip.

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15
Q

What is the correction for pressing early in the push press?

A

Perform two dip-drives before adding the press.

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16
Q

What is the unique aspect of the push jerk compared to the shoulder press and push press?

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A

The press under the bar after hip extension, receiving the lift in a partial overhead squat before standing to finish the lift.

17
Q

What is the set-up for the push jerk?

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A
  • Hip-width stance
  • Elbows slightly in front of the bar
  • Hands just outside shoulders
  • Full grip on the bar
  • Bar rests on torso
18
Q

What are common faults in the push jerk?

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A
  • Lack of full hip extension.
  • Poor/inactive overhead position.
  • Lowering the bar before standing all the way up.
19
Q

What is the proper execution for a deadlift?

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A
  • Complete at full hip and knee extension.
  • Lumbar curve maintained.
  • Bar moves over the middle of the foot.
20
Q

What are the key corrections for maintaining lumbar curve during a deadlift?

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A
  • Abort current lift and decrease the load.
  • Cue the athlete to ‘lift the chest’ and do not relent.
21
Q

What is the initial step in the teaching progression for the sumo deadlift high pull?

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A

Sumo deadlift

22
Q

What is a common fault in the sumo deadlift high pull regarding the timing of the pull?

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A

Pulling early, where the shoulders shrug or the arms bend before the hips are completely extended.

23
Q

What is the set-up for the medicine-ball clean?

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A
  • Shoulder-width stance.
  • Ball between the feet with palms on the ball.
24
Q

What are the steps in the teaching progression for the medicine-ball clean?

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A
  1. Deadlift
  2. Deadlift-shrug, fast
  3. Front squat
  4. Pull-under
  5. Full medicine-ball clean
25
What is a correction for the **fault of curling the ball** in the medicine-ball clean?
To stand in front of the athlete to block them from curling, or use a wall.
26
What is a **common fault** in the Medicine-Ball Clean?
Curling the ball. ## Footnote Correct by blocking the athlete from curling and cueing 'Elbows high and outside!'
27
What correction helps with **collapsing in the receiving position** during the Medicine-Ball Clean?
Cue the athlete to lift the chest in the front squat. ## Footnote Also, practice the pull-under with sound front squat mechanics.
28
What should the athlete do if they are **receiving the ball too high** in the Medicine-Ball Clean?
Practice the pull-under without moving the ball higher. ## Footnote Two pull-unders for every one Medicine-Ball Clean can be beneficial.
29
What is a common fault when **tossing or flicking the medicine ball** in the Medicine-Ball Clean?
Not pulling under properly. ## Footnote Correct by practicing the pull-under to feel the rotation of the hands.
30
What is **essential** before lowering the weight after the Medicine-Ball Clean?
Stand all the way up before lowering the ball from the chest. ## Footnote Give a tactile cue to assist the athlete.
31
List the **four additional movements** taught in the Level 1 Course.
* The Pull-up * The Thruster * The Muscle-up * The Snatch ## Footnote These movements improve mechanics and teaching methods.
32
What is the setup for the **Pull-up**?
Hands just outside shoulder width, hang with arms extended. ## Footnote The kipping pull-up is the default in CrossFit.
33
What is the **first step** in the Pull-up teaching progression?
Kip swings ## Footnote This is foundational for developing the movement.
34
What common fault occurs when **initiating the swing with the legs** in the Pull-up?
Instruct the athlete to initiate the movement from the shoulders. ## Footnote This helps maintain proper form.
35
What is a key correction for **pressing the bar before extending the hips** in the Thruster?
Use a tactile cue to ensure proper timing of the movements. ## Footnote This ensures effective execution.
36
What is the setup for the **Muscle-up**?
Rings set shoulder width apart with a false grip. ## Footnote The setup is crucial for a successful transition.
37
What is the **first step** in the Muscle-up teaching progression?
Ring support ## Footnote This establishes the foundation for the movement.
38
What correction should be made if the athlete is **losing the false grip** during the Muscle-up?
Ensure the false grip is set before beginning a repetition. ## Footnote Allow bent arms to develop strength if necessary.
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