CROSSFIT LEVEL 1 REAL ESTATE EXAM QUESTIONS AND ANSWERS
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CROSSFIT LEVEL 1
Institution
CROSSFIT LEVEL 1
CROSSFIT LEVEL 1 REAL ESTATE EXAM QUESTIONS AND ANSWERS
front squat points of performance - Answer-Bar racked properly: elbows high, hands just outside
shoulders, bar rests on shoulders with a loose
fingertip grip
Elbows high throughout the movement
front squat violations - Answer-ALL FAULT...
CROSSFIT LEVEL 1 REAL ESTATE
EXAM QUESTIONS AND ANSWERS
front squat points of performance - Answer-Bar racked properly: elbows high, hands just
outside
shoulders, bar rests on shoulders with a loose
fingertip grip
Elbows high throughout the movement
front squat violations - Answer-ALL FAULTS AND FIXES FROM THE AIR SQUAT
APPLY TO
THIS MOVEMENT, PLUS THE FOLLOWING:
BAR NOT IN CONTACT WITH THE TORSO OR HOLDING BAR OUT IN FRONT.
ELBOWS DROP AND CHEST COMES FORWARD.
overhead squat points of performance - Answer-Active shoulders throughout movement
Bar stays overhead, in the frontal plane
overhead squat violations - Answer-ALL FAULTS AND FIXES FROM THE AIR SQUAT
APPLY TO
THIS MOVEMENT, PLUS THE FOLLOWING:
LAZY ELBOWS AND SHOULDERS.
BAR GOES FORWARD OF THE FRONTAL PLANE.
shoulder press points of performance - Answer-Good setup
• Constant tightness in the midsection, ribs locked down
• Overhead and active shoulder at the top of the press;
overhead means that the bar is over or just behind the
arch of the foot, with the shoulder angle fully open
• Bar travels straight up
shoulder press violations - Answer-FAULT - BAR FORWARD OF FRONTAL PLANE.
FAULT - LEANING BACK, RIBS STICKING OUT.
FAULT - PASSIVE SHOULDERS OR BENT ELBOWS.
FAULT - BAR ARCS OUT AROUND THE FACE.
push press points of performance - Answer-Torso drops straight down on the dip. There
is no forward inclination of the chest and no muting of the hip.
• Aggressive turn around from the dip to the drive.
push press violations - Answer-FAULT - OUT OF SEQUENCE: PRESS BEGINS
BEFORE HIP OPENS UP
, FAULT - COCKING: PAUSING IN THE DIP
FAULT - FORWARD INCLINATION OF THE CHEST
FAULT - MUTED HIP
Push Jerk points of performance - Answer-Full extension of the hip before reversing hip
direction
from upward to downward
• Landing is in a partial squat with the bar locked out
directly overhead
• Fast and aggressive
push jerk violations - Answer-FAULT - MOVEMENT PATTERN OUT OF SEQUENCE.
FAULT - HIP NEVER GETS TO FULL EXTENSION.
FAULT - LANDING TOO WIDE.
FAULT - LAZY LANDING: NOT LOCKED OUT OVERHEAD.
FAULT - NOT STANDING ALL THE WAY UP WITH THE
deadlift points of performance - Answer-Lumbar curve maintained
• Weight on heels
• Shoulders slightly in front of bar on setup
• Hips and shoulders rise at same rate
• Bar stays in contact with legs throughout the movement
• At the top the hip is completely open and knees are
straight
deadlift violation - Answer-FAULT - LOSS OF LUMBAR CURVE
FAULT - WEIGHT ON OR SHIFTING TO TOES.
FAULT - SHOULDERS BEHIND BAR ON SETUP.
FAULT - HIPS RISE BEFORE THE CHEST (STIFF-LEGGED
DEADLIFT).
FAULT - SHOULDERS RISE WITHOUT THE HIPS. BAR
TRAVELS AROUND THE KNEES INSTEAD OF STRAIGHT
UP.
FAULT - BAR COLLIDES WITH KNEES ON THE DESCENT.
FAULT - BAR LOSES CONTACT WITH LEGS.
sumo deadlift highpull points of performance - Answer-Hips open before shrug and arm
bend
• Bar is pulled up to just below the chin
• Fast and aggressive
• Elbows travel and finish high and outside; elbows are
higher than the hands at all times during the movement
sumo deadlift highpull violations - Answer-ALL FAULTS AND FIXES FROM THE
DEADLIFT APPLY TO
THIS MOVEMENT, PLUS THE FOLLOWING:
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