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Crossfit Level 1 > Foundational Movements > Flashcards

Foundational Movements Flashcards

1
Q

Front Squat Points of Performance

A
  1. Shoulder with stance.
  2. Loose fingertip grip on the bar
  3. Hands just outside shoulders.
  4. Elbows high and parallel to the ground.
  5. Hips back and down.
  6. Lumbar curve maintained
  7. Knees and toes same direction
  8. Below parallel. Heels down
  9. Finish with standing up, hip and knee extension.
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1
Q

Air Squat Points of Performance

A
  1. Feet shoulder width apart
  2. Hips descend back and down
  3. Lumbar curve maintained
  4. Knees in line with toes
  5. Below parallel
  6. Heels down
  7. Finish by standing; full hip and knee extension.
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2
Q

Overhead Squat Points of Performance

A
  1. Shoulder width stance.
  2. Shoulders push up into the bar.
  3. Arms extended.
  4. Wide grip on the bar (passthru)
  5. Armpits face forward(like bending the bar)
  6. Hips decend back and down.
  7. Knees and toes in line
  8. Below parallel
  9. Heels down.
  10. Bar moves over the middle of the foot.
  11. Stand straight to finish.
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3
Q

Shoulder Press Points of Performance

A
  1. Hips width stance.
  2. Front rack position(elbows do not have to be parallel)
  3. Hands just outside the shoulder.
  4. Full grip on the bar.
  5. Elbows in front of bar
  6. Spine nuetral and legs extended.
  7. Heels down.
  8. Bar moves over middle of the foot
  9. Shoulders push up into bar.
  10. Completed when standing and arms overhead.
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4
Q

Push Press Points of Performance

A
  1. Hip width stance.
  2. Elbows slightly in front of the bar.
  3. Hands just outside shoulders.
  4. Full grip on the bar.
  5. Bar rest on torso
  6. Torso remains verticle, hips and knees flex in the dip.
  7. Hips and legs extend then arms.
  8. Heels remain down until hips and knees extend.
  9. Bar moves over middle of foot.
  10. completed when hips, knees and arms extended.
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5
Q

Push Jerk Points of Performance

A
  1. Hip width stance
  2. Elbows slightly in front of bar
  3. Hands just outside shoulder
  4. Full grip on bar
  5. Bar rest on torso
  6. torso remains vertical as hips and knees flex and dip.
  7. Heels stay down until hips extend.
  8. Hips and knees extend rapidly then arms press to drive under the bar, knees are flexed.
  9. Complete with full hip knee and arm extension.
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6
Q

Deadlift Points of Performance

A
  1. Hip to shoulder width stance.
  2. Hands just outside hips.
  3. Eyes forward.
  4. Full grip on the bar.
  5. Shoulders in front or over the bar.
  6. Arms straight and bar in contact with the shins.
  7. Lumbar curve maintained.
  8. Hips and shoulders rise at the same time until bar passes the knee.
  9. bar moves over the middle of foot.
  10. Heels down.
  11. Complete at full hip and knee extension.
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7
Q

Sumo Deadlift High-Pull Points of Performance

A
  1. Feet wide than shoulder-width
  2. Narrower full grip on the bar.
  3. Knees and toes in line.
  4. Arms straight and bar in contact with shins.
  5. Eyes forward.
  6. lumbar curve maintained.
  7. hips and shoulders rise at the same time until bar passes knee.
  8. Hips then extend rapidly.
  9. Heels down until hips and legs extend.
  10. Shoulder shrug then arms pull.
  11. Bar moves over middle of foot.
  12. Completed with full hip knee extension with bar pulled under chin.
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8
Q

Medicine-Ball Clean Points of Performance

A
  1. Shoulder width stance.
  2. Ball between the feet with palms on ball.
  3. knees in line with toes.
  4. Shoulders over the ball.
  5. Eyes forward.
  6. Lumbar curve maintained
  7. Hips extend rapidly.
  8. Shoulders shrug.
  9. Heels down till hips and knees extend.
  10. Arms then pull under to the bottom of the squat.
  11. Ball stays close to the body.
  12. Completed at full hip and knee extension with ball in rack position.
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9
Q

Describe common movement themes of functional movements.

A
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10
Q

What are the 9 Foundational Movements

A
  1. Air squat
  2. Front Squat
  3. Overhead Squat
  4. Shoulder Press
  5. Push Press
  6. Push Jerk
  7. Deadlift
  8. Sumo Deadlift High Pull
  9. Medicine Ball Clean
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11
Q

What are the 4 additional movements?

A
  1. The pull up
  2. The thruster
  3. The muscle up
  4. The snatch
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12
Q

Faults of the front squat and corrections:

A
  1. Improoer rack position( not touching the torso, TJ)- Open grip(2 finger), elbows high, manually adjust.
  2. Elbows drop-cue elbows up and lift chest
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13
Q

Faults and Correction for Air squat:

A
  1. Flexion lumbar spine(rounded back)– Cue to lift chest; athlete should raise the arms as they squat
  2. Weight on toes– Cue to lift toes and push hips back and down
    3.Not going below parallel– Cue lower and place a target for the athlete to hit
  3. knees travel forward–cue to push hips back and down; stop the knees from going forward.
  4. Knees caving in–Cue to push knees out and spread the floor.
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14
Q

What is squat therapy:

A

When there is mutiple faults in the squat, athlete faces a wall or bar and squat maintaining all points of Performance.

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15
Q

Faults for OHS

A
  1. Arms are bent(flexed-inactive shoulders)- Cue athlete to press up, push elbow straight and arm pits forward.
  2. Bar is forward in frontal plane- Cue to press bar up and pull back behind the frontal plane..
16
Q

Faults for Shoulder Press

A
  1. Ribs stuck out( over extending spine)-cue to tighten core(abs), wide grip.
  2. Bar finishes in front plane– cuet o press up on bar and then gently push bar back to correct position.
  3. Elbows bent– Cue to press and lock out the elbows, pick shoulder ups.
  4. Bar goes our around the face–Cue to pull the head back, check elbows are not too low, block forward travel with PVC pipe.
17
Q

Faults for Push Press

A
  1. Chest comes forward.-Cue to hold the dip and adjust to upright position, shorter dip, knees forward, stand in front and dip therapy (pvc pipe)
  2. Muted hips– Cue to push hips back slightly
  3. Pressing before hips extends– Do teaching progression (2 dip drives before press)–cue athlete to only press when head hits target(hand)
18
Q

Push Jerk Teaching Progression

A
  1. Jump and land with hands at sides. Stick landing before standing.
  2. Jump and land with hands on shoulder. Stick landing before standing
  3. Jump and extend the arms after hips opens. stick landing before standing with arms overhead.
  4. With the PVC pipe complete full push jerk.
19
Q

Push Jerk Faults

A
  1. Lack of full hip extension at end of push –Cue to jump higher, place hand at head and ask client to hit hand during the drive, encourage athlete to squeeze glutes and quads before pressing under- teaching progression.
  2. Poor over head position (arms bent)- press up on the bar before standing.
  3. Lowering the bar before you stand completely. - Cue to hit the hand before lowering the bar.
20
Q

Faults of Deadlift

A
  1. Lost of lumbar curve (rounded back)– lift chest, girls out- suggest reduce load.
  2. Shifting weight to the toes– hips back and cue to drive or push through the heels.
  3. Shoulders behind the bar– cue to raise hips slightly to move shoulders in front of bar.
  4. Hips to high-end cue to lower the hips and move shoulders slightly over bar.
  5. Hips do not move back when lowering the bar– cue to push hips back and delay bending knees till bar passes below knees.
  6. Bar loses contact with legs– cue to pull bar in to your legs the whole time.
  7. Hips rise before the chest– cue to lift chest aggressively, hips and shoulders rise in unison.
  8. Shoulders rise without the hips and bar travels around the knees– check for correct set up, cue push the knees back as chest rises, hips and chest rise at the same time.
21
Q

Teaching Sumo Deadlift High Pull

A
  1. Sumo deadlift position.
  2. Sumo deadlift shrug slow.
  3. Sumo deadlift shrug fast
  4. Full sumo deadlift high pull.
22
Q

Faults for SDHP

A
  1. pulling early: before hip extension– Cue to hit hand before pulling- teaching progression.
  2. athlete pulls up with elbows low– cue elbows high, elbows should be touch hand.
  3. incorrect descent(hips flex before the arms extend)– slow down movement, have athlete practice straightening arms before hips flex
  4. Shoulders row in during g pull– Cue to widen the help reduce range of motion.
23
Q

Med Ball Clean Teaching

A
  1. Deadlift
  2. Deadlift shrug fast
  3. Front Squat
  4. Pull under
  5. Full medicine ball clean.
24
Q

Med Ball Corrections

A
  1. Lack of full hip extension– back to progression, 2 deadlift shrugs for every clean, cue to hit hand before pulling under bar.
  2. Curling the ball– stand in front to block athlete from curling, cue elbows high and outside and to keep the laces facing a certain way the hole time.
  3. Collapsing in the receiving position– back to teaching progression, cue to lift the chest
  4. Receiving the ball to high– practice the ball at peak of shrug and the pull under without moving ball higher.
  5. Tossing ball without pulling under– cue to hold without fingers.
  6. Not standing up before lowering weight– cue to have the athlete keep ball at chest until until shoulder contact target and to stand all the way up before lowering chest.
25
Q

What correction is needed for bar arcing in front?

A

Block with PVC pipe

Crossfit Level 1 (8 decks)

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