Crossfit Level 1 movements (Questions with 100% correct solutions)

Air Squat points of performance correct answers Back flat butt back • Weight in heels • drop below knees • Knees track over feet Air Squat correct answers Stance - shoulder width, toes - straight ahead or out slightly Stand up tall - maintain a neutral spine Movement is initiated at the hip Weight centered in foot Knees should track outward Hip joint should be below knee joint Air Squat violations correct answers lazy lumbar curve, butt wink, weight shifting from heels to ball of foot, not going low enough, athlete cantilevers forward engaging quads to maintain balance Air squat fault: not low enough correct answers Corrections: - cue "lower" and do not relent. - squat to a target to develop awareness of depth Air squat fault: improper line of action: knees move excessively forward so that weight is on the toes. correct answers give cue to push hips back and down Block the knees forward travel with hand to encourage movement of hips. Air squat fault: knees not tracking in line with toes, which usually happens with them rolling inside the feet. correct answers Cue "push your knees out"