Crossfit The Nine Foundational Movements 3 — Questions and Answers
Question 1: What cue best describes the desired torso angle during the front squat?
- Torso inclines forward at roughly 45 degrees
- Torso remains as upright as possible (Correct answer)
- Torso leans back slightly past vertical
- Torso angle mirrors the shin angle
Correct 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.
Question 2: Which movement in the nine foundational movements has the widest stance?
- Front squat
- Sumo deadlift high pull (Correct answer)
- Overhead squat
- Medicine ball clean
Correct answer: Sumo deadlift high pull
The sumo deadlift high pull uses a wide stance with feet outside shoulder width and toes turned out significantly.
Question 3: In the push jerk, after the aggressive drive phase, what should the athlete do with their feet?
- Keep feet in the same position and lock out overhead
- Jump feet slightly out to a wider stance and lock out under the bar (Correct answer)
- Step one foot forward into a split stance
- Pull feet together and squat under the bar
Correct 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.
Question 4: What is the correct hand position (grip width) for the shoulder press?
- Hands just outside shoulder width (Correct answer)
- Snatch-width grip, very wide
- Hands touching at the center of the bar
- Hands placed at collar-width, very narrow
Correct 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.
Question 5: At the top of the air squat, what constitutes full hip extension?
- Hips slightly behind the heels
- Hips stacked directly over the knees
- Hips and knees fully locked out, standing tall (Correct answer)
- Hips tilted forward (anterior tilt) with a hyperextended lumbar
Correct 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.
Question 6: During the deadlift setup, the shoulder blades should be positioned in what way?
- Rolled forward and internally rotated
- Directly over or slightly in front of the bar, retracted and depressed (Correct answer)
- Pulled as far back as possible before the lift begins
- Elevated toward the ears to create upper trap engagement
Correct 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.
Question 7: What does 'virtuosity' mean in the context of CrossFit's foundational movements?
- Performing an uncommon movement with high load
- Doing the common uncommonly well (Correct answer)
- Completing movements at maximum speed
- Combining multiple movements into a complex
Correct answer: Doing the common uncommonly well
CrossFit defines virtuosity as doing the common uncommonly well, emphasizing mastery of basics over advanced skills.
Crossfit The Nine Foundational Movements 3
What cue best describes the desired torso angle during the front squat?