Crossfit L1 Flashcards
Crossfit
Constantly varied functional movements at high intensity
6 steps to functional movements
Natural Universal motor recruitment patterns Essential Safe Compound yet irreducible Core to extremity movement pattern
Functional movement key point
The ability to move large load long distance quickly
Intensity
Power
What are things you can vary ?
Load
Reps
Movements
Time
Common themes of the 9 foundational movements
Midline stabilization Posterior chain engagement Full Rom Core to extremity Active shoulders
Points of performance ensure what
Orthopedic safety
Functionality
Efficiency
Air squat
Neutral spine Weight in heels Squat below parallel Line of action Knees track toes
Front squat
Frontal plane
Elbows toward sky
Neutral spine
Overhead squat
Overhead position
Active shoulders
Fitness
Work capacity across broad time and modal domains
Health
Work capacity across broad time and modal domains throughout life
4 ways to define fitness
- 10 general skills
- hopper
- metoboloc pathways
- Sickness-wellness-fitness
10 general physical skills
Cardio respiratory endurance Stamina Strength Flexibility Speed Power Coordination Accuracy Agility Balance
Balance across physiological adaptations
Organic (training )
Cardio respiratory
Stamina
Strength
Flexibility
Training and practice
Speed
Power
Neurological (practice)
Coordination
Accuracy
Agility
Balance
Hopper model
Balance of skills and drills
Metoboloc pathways
Balance of bioenergetics
Sickness-wellness-fitness
Balance of lifestyle
Press
Neutral spine Straight bar path Full rom Active shoulders Weight on heels
Push press
Adds 30%
Positioning of torso
Timing of press
Speed and drive
Push jerk
30% increase
Hip extension/function
Recovering position
Technique
The movements or positions used to accomplish the task
We know technique is better when we get more work accomplished with less energy expenditure
