The Nine Foundational Movements Flashcards
7 cards from real CROSSFIT practice questions. Tap to flip, then mark Knew It or Still Learning — missed cards come back until you master them.
Read the first 7 The Nine Foundational Movements flashcards as text
In the medicine ball clean, which of the following best describes the 'scarecrow' or 'jump and shrug' cue?
Answer: A cue to keep arms straight and shrug shoulders at full extension before pulling elbows high
At full hip extension the athlete shrugs aggressively with straight arms before driving elbows high around the ball.
Which of the following is NOT one of CrossFit's nine foundational movements?
Answer: Power clean
The power clean is not one of the nine foundational movements; the medicine ball clean is used instead to teach the clean pattern.
During the front squat, what happens to the elbows if the athlete lacks adequate wrist and shoulder mobility?
Answer: The elbows drop, causing the bar to roll forward off the shoulders
Dropping elbows shift the bar forward off the front rack position, creating a dangerous forward moment and potential bar loss.
Which foundational pressing movement allows the MOST weight to be moved overhead due to additional leg assistance?
Answer: Push jerk
The push jerk allows the most load overhead because it uses leg drive AND a receiving dip to catch the bar, engaging more muscle mass than a push press.
In the overhead squat, the grip width is typically:
Answer: Very wide, approaching a snatch-width grip
A wide, snatch-width grip improves shoulder external rotation and stability when holding the bar overhead during the squat.
During the sumo deadlift high pull, the initial pull from the ground should be initiated by:
Answer: Pushing the floor away with the legs while maintaining back angle
Like the deadlift, the SDHP begins by pressing the floor away, keeping the back angle constant until the bar clears the knees.
What is the 'virtual neck' cue used for in CrossFit's squat movements?
Answer: The imaginary position where the top of the head would be if it were at the bottom of the squat, indicating full depth
The virtual neck describes the depth standard: hip crease must pass below the height of the knee, confirmed by the 'below parallel' criterion.