Crossfit The Nine Foundational Movements 2

Question 1

During the air squat, where should the athlete's knees track relative to the feet?

Accepted Answer

In line with the toes, tracking over the second and third toes

Answer

Knees should track over the second and third toes to maintain proper alignment and prevent valgus collapse.

Question 2

What is the primary difference between the push press and the shoulder press?

Accepted Answer

The push press incorporates a hip and leg dip to generate drive

Answer

The push press adds a hip-and-knee dip followed by an aggressive leg drive to help initiate the bar's upward momentum.

Question 3

In the sumo deadlift high pull, where should the elbows finish at the top of the movement?

Accepted Answer

High and outside, above the bar and hands

Answer

At the top of the SDHP, the elbows drive high and outside, finishing above the bar and hands.

Question 4

Which of the nine foundational movements most directly trains the posterior chain pull pattern?

Accepted Answer

Deadlift

Answer

The deadlift is the primary posterior chain pulling movement among the nine foundational movements.

Question 5

In the medicine ball clean, when should the athlete begin to pull themselves under the ball?

Accepted Answer

After the hips and legs have fully extended

Answer

Full hip and leg extension must occur first before the athlete pulls under the ball into the squat receive position.

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