Crossfit Fundamental Movements & Techniques 4

Question 1

An athlete's knees cave inward (valgus collapse) during the squat. Which muscle group is most likely weak or underactivated?

Accepted Answer

Glute medius and external hip rotators

Answer

Hip flexors and rectus femoris

Answer

Adductors and inner hamstrings

Answer

Tibialis anterior and peroneals

Question 2

In CrossFit, what defines the 'three points of contact' used when coaching the strict press?

Accepted Answer

Bar touching the clavicles/shoulders, palms gripping the bar, and feet hip-width apart

Answer

Hands on the bar, elbows on the ribs, and feet flat on the floor

Answer

Head, spine, and tailbone in a straight vertical line

Answer

Front of hips, bar at sternum, and chin tucked

Question 3

Which of the following best describes the 'triple extension' that occurs at the top of an Olympic lifting movement?

Accepted Answer

Simultaneous extension of the ankles, knees, and hips to full lockout

Answer

Simultaneous extension of the spine, hips, and shoulders

Answer

Sequential extension starting from the knees upward through the spine

Answer

Extension of the elbows, wrists, and fingers to drive the bar upward

Question 4

What is the purpose of 'keeping the chest up' during a squat or deadlift?

Accepted Answer

To maintain thoracic extension and prevent lumbar flexion under load

Answer

To shift the center of mass forward for a more upright torso

Answer

To increase lung capacity by opening the chest cavity

Answer

To cue the athlete to look upward, protecting the cervical spine

Question 5

A coach observes an athlete performing toes-to-bar with excessive swinging and poor control. What is the most appropriate first correction?

Accepted Answer

Regress to hanging knee raises to build core and hip flexor strength

Answer

Reduce the number of reps in each set to limit fatigue

Answer

Cue the athlete to squeeze the bar harder to reduce swing

Answer

Have the athlete perform the movement with a kip to generate momentum

Question 6

During a rope climb, what is the J-hook (or S-hook) foot technique designed to accomplish?

Accepted Answer

Lock the rope against the foot so the legs can support bodyweight while the hands re-grip

Answer

Speed up the climb by using the feet in an alternating stepping motion

Answer

Prevent rope burn by wrapping the rope around the ankle

Answer

Generate a swinging momentum to assist the upward pulling motion

Question 7

When teaching a beginner the air squat, which of the following setup cues should be given FIRST?

Accepted Answer

Find a comfortable stance with feet shoulder-width apart and toes slightly turned out

Answer

Brace the core by taking a deep breath and holding it throughout the movement

Answer

Drive the knees out aggressively over the pinky toes from the very start

Answer

Shift the weight onto the heels and lift the toes before descending