Crossfit The Nine Foundational Movements 2 — Questions and Answers
Question 1: During the air squat, where should the athlete's knees track relative to the feet?
- Directly inward toward the midline
- In line with the toes, tracking over the pinky toe
- In line with the toes, tracking over the second and third toes (Correct answer)
- Behind the heels at all times
Correct answer: In line with the toes, tracking over the second and third toes
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?
- The push press uses a wider grip
- The push press incorporates a hip and leg dip to generate drive (Correct answer)
- The push press starts with the bar behind the neck
- The push press finishes with arms slightly bent
Correct answer: The push press incorporates a hip and leg dip to generate drive
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?
- Below the wrists
- At shoulder height, parallel to the floor
- High and outside, above the bar and hands (Correct answer)
- Locked out overhead
Correct answer: High and outside, above the bar and hands
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?
- Front squat
- Push jerk
- Deadlift (Correct answer)
- Overhead squat
Correct answer: Deadlift
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?
- Before the ball leaves the ground
- At the moment the arms become straight
- After the hips and legs have fully extended (Correct answer)
- When the ball reaches hip height
Correct answer: After the hips and legs have fully extended
Full hip and leg extension must occur first before the athlete pulls under the ball into the squat receive position.
Question 6: What is the correct bar path during the push jerk's dip-drive phase?
- The bar drifts forward away from the body
- The bar stays vertical and close to the body (Correct answer)
- The bar moves backward behind the head
- The bar arcs outward and then returns
Correct answer: The bar stays vertical and close to the body
A vertical bar path directly over the athlete's base of support is essential for efficient transfer of leg drive to the bar.
Question 7: During the overhead squat, the bar should be positioned over which anatomical landmark at the bottom of the squat?
- The front of the toes
- The back of the heel
- The mid-foot/base of support (Correct answer)
- The kneecap
Correct answer: The mid-foot/base of support
Keeping the bar over the mid-foot maintains balance and a stable center of mass throughout the overhead squat.
Crossfit The Nine Foundational Movements 2
During the air squat, where should the athlete's knees track relative to the feet?