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
A coach observes an athlete's heels rising off the floor at the bottom of the air squat. What is the MOST likely cause?
Answer: Insufficient ankle dorsiflexion mobility
Limited ankle dorsiflexion prevents the shins from traveling forward enough, forcing the heels to rise to achieve depth.
In the shoulder press, which of the following describes the correct lockout position?
Answer: Arms locked out, head forward (jutting through the window) with biceps by or behind the ears
At lockout, the athlete should 'press the head through the window,' ending with biceps by the ears and bar over the back of the head.
What is the recommended foot position for the deadlift in CrossFit's foundational curriculum?
Answer: Hip-width apart, toes pointed forward or slightly turned out
The deadlift setup uses a hip-width stance with toes forward or slightly out, placing the hands just outside the legs.
During the medicine ball clean, the ball should travel:
Answer: Close to the body in a straight vertical path
Keeping the ball close to the body during the clean minimizes the moment arm and allows efficient power transfer.
Which cue helps prevent lumbar flexion (butt wink) at the bottom of the overhead squat?
Answer: Squeeze the glutes and maintain active midline tension throughout the descent
Active glute engagement combined with braced midline tension maintains a neutral pelvis and prevents lumbar flexion at depth.
In the dip phase of the push press, the torso must remain:
Answer: Perfectly vertical — any forward lean sends the bar forward
A vertical torso during the dip ensures leg drive transfers straight up into the bar rather than projecting it forward.
CrossFit groups the nine foundational movements into three categories. Which grouping is correct?
Answer: Squat, press, and Olympic lift movements
CrossFit organizes the nine movements into three groups: the squat (air, front, overhead), the press (shoulder, push press, push jerk), and the deadlift/clean (deadlift, SDHP, medicine ball clean).