Crossfit Level 1 - THRUSTER - Four Additional Movements Summary (Movement Guide)

Question 1

The thruster combines what two movements into a single movement?

Answer 1

1. front squat
2. push press

Question 2

What is the setup of the thruster?

Answer 2

• elbow in front of the bar
• bar rests on front rack
• hands just outside shoulders
• full grip on bar
• shoulder-width stance

Question 3

What is the execution of the thruster?

Answer 3

• hips descend back and down
• hips descend lower than the knees
• lumbar curve maintained
• knees in line with the 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

Question 4

What is the finish of the thruster?

Answer 4

Complete at full hip and knee and arm extension.

Question 5

What is the THRUSTER teaching progresion?

Answer 5

• Step 1: Front Squat
• Step 2: Push Press
• Step 3: Thruster (puasing at reset)
• Step 4: Multiple Thruster (no pausing at any point in the movement)

Question 6

What fault is displayed here?

Answer 6

Pressing the bar before extending hips.

Question 7

What corrections would you give to the fault (pressing the bar before extending hips) displayed here?

Answer 7

Use a tactile cue and instruct athlete to hit the hand before pressing.

Question 8

What fault is displayed here?

Answer 8

Descending into the squat before the bar is in the rack position.

Question 9

What corrections would you give to the fault (descending into the squat before the bar is in the rack position) displayed here?

Answer 9

Take the athlete back in the progression and have him or her pause at the rack position before squatting.