The Nine Foundational Movements Flashcards

What cue best describes the desired torso angle during the front squat?

Answer: Torso remains as upright as possible

The front squat demands a very upright torso because the bar resting on the shoulders will fall forward if the chest drops.

Which movement in the nine foundational movements has the widest stance?

Answer: Sumo deadlift high pull

The sumo deadlift high pull uses a wide stance with feet outside shoulder width and toes turned out significantly.

In the push jerk, after the aggressive drive phase, what should the athlete do with their feet?

Answer: Jump feet slightly out to a wider stance and lock out under the bar

The push jerk includes a small foot repositioning to a slightly wider athletic stance as the athlete receives the bar overhead.

What is the correct hand position (grip width) for the shoulder press?

Answer: Hands just outside shoulder width

A grip just outside shoulder width keeps the elbows in a strong pressing position below and slightly in front of the bar.

At the top of the air squat, what constitutes full hip extension?

Answer: Hips and knees fully locked out, standing tall

Full hip extension in CrossFit means hips and knees are completely open and the athlete is standing upright.

During the deadlift setup, the shoulder blades should be positioned in what way?

Answer: Directly over or slightly in front of the bar, retracted and depressed

Shoulder blades over or slightly ahead of the bar, with lats engaged, creates the proper back position before initiating the pull.

What does 'virtuosity' mean in the context of CrossFit's foundational movements?

Answer: Doing the common uncommonly well

CrossFit defines virtuosity as doing the common uncommonly well, emphasizing mastery of basics over advanced skills.