Crossfit Level 3 - Foundational Movements
(Review Questions 2024)
What are the 9 foundational movements? - Answer 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. Medball Clean
The Air Squat
1. Set Up
2. Execution
3. Completion - Answer 1. Shoulder - width stance, toes slightly out
2. Hips descend back and down
lumbar curve maintained
knees in line with the toes
hips descend lower than knees
heels down
3. Complete at full hip and knee extension
The air squat fault
Immature squat: - Answer All points of performance are maintained but the athlete has
to cantilever forward excessively onto the quads to maintain balance
Squat Therapy
The air squat fault:
Multiple fault: - Answer In ability to
-maintain lumbar curve
-keep weight on the heels
-keep the knees track in line with feet
-get to depth
Squat Therapy
The air squat fault:
Knees not tracking in line with toes: Which usually causes them to roll inside the feet -
Answer 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 out
The air squat fault:
Improper line of action: Hips do not travel back, knees move excessively forward
placing weight on the toes - Answer give a tactile cue to p
ush 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
The air squat fault:
not going low enough - Answer 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
The air squat fault:
weight on toes or shifting to toes - Answer 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
The air squat fault:
loss of neutral position due to flexion in lumbar spine - Answer Flexion: reducing the
angle of a joint
cue the athlete to lift the chest
have the athlete raise the arms as he or she descends to the bottom of the squat
The front squat:
1. Set up
2. Execution
3. Finish - Answer 1. Shoulder width stance
loose fingertip grip on the bar
hands just outside shoulders
elbows high (parallel to ground)
2. Hips descend back and down
lumbar curve maintained
knees in line w/toes
hips descend lower than knees
heels down
3. Complete at full hip and knee extension
(Review Questions 2024)
What are the 9 foundational movements? - Answer 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. Medball Clean
The Air Squat
1. Set Up
2. Execution
3. Completion - Answer 1. Shoulder - width stance, toes slightly out
2. Hips descend back and down
lumbar curve maintained
knees in line with the toes
hips descend lower than knees
heels down
3. Complete at full hip and knee extension
The air squat fault
Immature squat: - Answer All points of performance are maintained but the athlete has
to cantilever forward excessively onto the quads to maintain balance
Squat Therapy
The air squat fault:
Multiple fault: - Answer In ability to
-maintain lumbar curve
-keep weight on the heels
-keep the knees track in line with feet
-get to depth
Squat Therapy
The air squat fault:
Knees not tracking in line with toes: Which usually causes them to roll inside the feet -
Answer 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 out
The air squat fault:
Improper line of action: Hips do not travel back, knees move excessively forward
placing weight on the toes - Answer give a tactile cue to p
ush 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
The air squat fault:
not going low enough - Answer 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
The air squat fault:
weight on toes or shifting to toes - Answer 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
The air squat fault:
loss of neutral position due to flexion in lumbar spine - Answer Flexion: reducing the
angle of a joint
cue the athlete to lift the chest
have the athlete raise the arms as he or she descends to the bottom of the squat
The front squat:
1. Set up
2. Execution
3. Finish - Answer 1. Shoulder width stance
loose fingertip grip on the bar
hands just outside shoulders
elbows high (parallel to ground)
2. Hips descend back and down
lumbar curve maintained
knees in line w/toes
hips descend lower than knees
heels down
3. Complete at full hip and knee extension
