Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

CrossFit Level 3 Prep > Spot The Flaw > Flashcards

Spot The Flaw Flashcards

1
Q

What are the 6 common faults of the air squat?

A
  1. Flexed spine
  2. Overextended spine
  3. Incomplete depth
  4. Knees caving in
  5. Knee initiated
  6. Weight in toes
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

What are the 8 common faults of the push up?

A
  1. Poor hand placement (internal shoulder rotation)
  2. Elbows flare out
  3. Reaching with the chin
  4. Flexing at the hip
  5. Snaking the body
  6. Inactive shoulder
  7. Hips not rising
  8. Incomplete range of motion
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

7 common faults of the kipping pull up

A
  1. Arms bent in hang position.
  2. Leg initiated kip
  3. Incomplete range of motion
  4. Reaching with the chin
  5. Excessive bent knee & hips
  6. Narrow grip
  7. Overectending the spine.
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

5 common faults for the ring dip

A
  1. Inactive shoulders
  2. Incomplete depth
  3. Overextension of the spine during the push
  4. Incomplete elbow lockout
  5. Hips do not descend
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

6 common errors of the ring row

A
  1. Piking at the hips
  2. Inactive shoulders
  3. Overectending the spine
  4. Elbows flaring out
  5. Incomplete range of motion
  6. Kipping
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

Walking lunge 6 points of performance

A
  1. Forward inclination of the torso
  2. Short step (weight in toes)
  3. Knee inside foot
  4. Incomplete depth
  5. Incomplete extension
  6. Narrow stance
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

4 common faults of the box jump

A
  1. Relaxed landing
  2. Knees in jumping
  3. Knees in landing
  4. Incomplete lockout
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

4 common errors of the strict press

A
  1. Overextended spine
  2. Bar not overhead
  3. Improper bar path
  4. Inactive shoulder/no lockout
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

7 common faults of the deadlift

A
  1. Flexing the spine
  2. Weight in toes
  3. Bar around the knees
  4. Bar drifting away
  5. Chest rises to fast
  6. Hips rise too fast
  7. Incomplete range of motion
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

What are the 4 common errors for a back squat?

A
  1. Over extended spine
  2. Knees forward on ascent
  3. Hips rise too quickly
  4. Immature position

(many of the faults from an air squat are applicable also)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

What are the 6 common errors for a kettlebell swing?

A
  1. Squatting too low
  2. Stiff leg chest drops
  3. Weight in toes
  4. Early arm raise
  5. Overextended spine at finish
  6. Lack of hip extension

(many of the faults for a deadlift are applicable also)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

What are the 5 common faults for toes to bar?

A
  1. Bent arms in the hang
  2. Leg initiated swing
  3. Overectended spine
  4. Feet do not contact the bar
  5. Reaching chin, rolling hips
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

What are the 9 common faults for a handstand push up?

A
  1. Overextended spine
  2. Puked hips
  3. Elbows flared out
  4. Shallow kip
  5. Early kip knee tuck
  6. Wide feet
  7. Touching the forehead
  8. Incomplete depth
  9. Incomplete arm lockout
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

What are the 4 common faults for a butterfly pull up?

A
  1. Overextended spine
  2. Elbows back
  3. Incomplete range of motion
  4. Improper return

(many of the kipping pull up faults apply also)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

What are the 5 common errors for a ring muscle up?

A
  1. Losing false grip
  2. Not pulling low enough
  3. Rings pulled too wide
  4. Early transition
  5. Vertical body position

(many of the faults for the ring dip apply also)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

What are the 2 common errors for a ghd sit up?

A
  1. Improper set up

2. Not extending the legs

17
Q

What are the 6 common errors for push press?

A
  1. Early press
  2. Torse inclines
  3. Pausing in the dip
  4. Muted hips
  5. Knees in during dip
  6. Weight in toes early

(many of the faults found in the strict press will also be found)

18
Q

What are the 3 common errors for front squat?

A
  1. Elbows dropping
  2. Immature position
  3. Incorrect rack position

Many of the faults found in an air squat will also be found.

19
Q

What are the 6 common errors for Sumo deadlift High pull?

A
  1. Early arm pull
  2. Low elbows at the finish
  3. Slow hip extension
  4. Incorrect return
  5. Inactive shoulder
  6. Weight in toes/hip thrust

Many of the faults found in the deadlift will be applicable to the Sumo deadlift High pull

20
Q

What are the 2 common errors for the thruster?

A
  1. Early squat
  2. Pressing early

Many of the faults found in squats & presses will also be applicable

21
Q

What are the 4 common 4 faults for overhead squat?

A
  1. Inactive shoulders
  2. Bar not overhead (infront)
  3. Internal rotation
  4. Immature squat (bar behind head)

Many of the faults from air squat may be be observed on overhead squat.

22
Q

What are the 6 common faults for medicine Ball clean?

A
  1. Lack of hip extension
  2. Curling the ball
  3. Receiving above parallel
  4. Tossing the ball
  5. Collapsing the catch
  6. Incomplete (lowering ball too early)

Many of the faults observed during a Sumo deadlift high pull are applicable.

23
Q

What are the 8 common faults for snatch?

A
  1. Lack of hip extension
  2. Early arm pull
  3. Hips rise too early
  4. Bars moves around the knee
  5. Moving to toes early
  6. Incorrect bar path
  7. Receiving too wide (feet)
  8. Inactive shoulders (bent arms/internal rotation)
24
Q

What are the 4 common faults for push jerk?

A
  1. Lack of hip extension
  2. Inactive shoulders
  3. Landing too wide
  4. Improper recovery

Many of the faults found in press & push press can also be observed in push jerk

25
Q

What are the 8 common faults for power clean?

A
  1. Lack of hip extension
  2. Early arm pull
  3. Receiving too wide
  4. Curling the bar
  5. Move to toes early
  6. Receiving with muted hip
  7. Bar moves around the knees
  8. Hips rise too quickly
26
Q

What are the 6 common faults for skipping?

A
  1. Inconsistent jump (landing in different places)
  2. Hands move forward
  3. Jumping early
  4. Excessive arm swing
  5. Tuck jump
  6. Pike jump
27
Q

What are the 6 common errors for running?

A
  1. Shuffle step
  2. Overstriding
  3. Bouncing
  4. Fding at the waist
  5. Over pulling
  6. Excessive arm swing
28
Q

What are the 7 common rowing errors?

A
  1. Early arm pull
  2. Premature knee bend on return
  3. Torse back too quickly on drive
  4. Hip moves back too quickly on drive
  5. Excessive lay back
  6. Seat sliding to heels
  7. Knees out at catch

CrossFit Level 3 Prep (12 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions