CrossFit L1 Additional Movements

Question 1

Set Up for the Thruster

Answer 1

Elbows in front of the bar.
Bar rests on front rack.
Hands just outside shoulders.
Full grip on the bar.
Shoulder-width stance.

Question 2

Execution for the Thruster

Answer 2

Hips descend back and down.
Hips descend lower than knees.
Lumbar curve maintained.
Knees in line with toes.
Elbows stay off knees.
Hips and knees extend rapidly, then arms press.
Heels down until hips and knees extend.
Bar moves over the middle of the foot.

Complete at full hip, knee and arm extension

Question 3

Thruster Points of Performance
(faults)

Answer 3

Pressing the bar before extending the hips.
Descending into the squat before the bar is in the rack position.

Question 4

Set Up for the Pull Up

Answer 4

Hands just outside shoulder widt
Hang with arms extended

Question 5

Execution for the Pull Up

Answer 5

Inititate kip swing with the shoulders
As feet swing forward. push bar straight down with the arms
Chest stays up with eyes forward
Pull until chin is higher than the bar
Push away from the bar to begin the descent
Return to full extension to begin the next repetition

Question 6

Set Up for the Muscle Up

Answer 6

Rings set approximately shoulder widt apart
False grips on the rings
Hang with the arms extended

Question 7

Execution for the Muscle Up

Answer 7

Pull Rings to sternum as torso leans back
Move the chest over the rings; hand and elbows stay close to body
Complete at full arm extension insupport position

Question 8

Teaching Progression for the Muscle Up

Answer 8

ring support
ring dip
false grip

kneeling muscle ups. Raise the rings or move the feet further in front of the athlete increase the challenge
muscle up

Question 9

Teaching Progression for the Pull Up

Answer 9

Kip Swing
Two kip swings and a kip

Two kip swing and a pull up
Two kip swing and a pull up and two kip swings
Multiple pull ups without additional swing

Question 10

Teaching Progression for the Thruster

Answer 10

Front Squat
Push press (wide stance).
Thruster (pausing at reset).
Multiple thrusters (no pausing at any point in the movement).

Question 11

Set Up for the Snatch

Answer 11

Set Up
Hip width stance
Hands wide enough that bar rests in crease of hips when knees and hips are extended
Hook grip on the bar
Shoulders slightly in front of the bar
Eyes on the horizon

Question 12

Execution for the Snatch

Answer 12

Execution
Lumbar curve maintained
Hips and shoulders rise at the same rate
Hips then extend rapidly
Heels down until hips and knees extend
Shoulders shrug, followed by a pull-under with the arms
Bar is received at the bottom of an overhead squat

Complete at full hip, knee and arm extension with the bar over the middle of the foot

Question 13

Teaching Progression for the Snatch

Answer 13

Deadlift to mid thigh
Deadlift shrug
Muscle Snatch
Overhead squat
Hang Snatch
Snatch