Crossfit Level 1 movements (2022/2023) Graded A+

Crossfit Level 1 movements (2022/2023) Graded A+ Air Squat points of performance ✔✔Back flat butt back • Weight in heels • drop below knees • Knees track over feet Air Squat ✔✔Stance - shoulder width, toes - strai ...

Crossfit Level 1 movements (2022/2023) Graded A+ Air Squat points of performance ✔✔Back flat butt back • Weight in heels • drop below knees • Knees track over feet Air Squat ✔✔Stance - shoulder width, toes - straight ahead or out slightly Stand up tall - maintain a neutral spine Movement is initiated at the hip Weight centered in foot Knees should track outward Hip joint should be below knee joint Air Squat violations ✔✔lazy lumbar curve, butt wink, weight shifting from heels to ball of foot, not going low enough, athlete cantilevers forward engaging quads to maintain balance Air squat fault: not low enough ✔✔Corrections: - cue "lower" and do not relent. - squat to a target to develop awareness of depth Air squat fault: improper line of action: knees move excessively forward so that weight is on the toes. ✔✔give cue to push hips back and down Block the knees forward travel with hand to encourage movement of hips. Air squat fault: knees not tracking in line with toes, which usually happens with them rolling inside the feet. ✔✔Cue "push your knees out" or spread ground apart with feet Use a target on outside of knee Air squat fault: loss of neutral spine. ✔✔correction: lift chest and raise arms Air squat fault: weight on toes or shifting to toes. ✔✔correction: Lifting the toes slightly to exaggerate the weight on heels. Give a tactile cue to push hip back and down What does the air squat do? ✔✔Raises one's center of mass from a seated to standing position. What are therapies for common faults in the squat? ✔✔Bar holds box squatting (squat on box) Bottom to bottom Causes of a bad squat ✔✔weak glute/hamstring poor engagement, weak control attempting to squat with quads inflexibility sloppy work, poor focus Air Squat sequence ✔✔setup - shoulder width stance execution - hips descend back and down - lumbar curve maintained - knees in line with toes - hips lower than knees - heels down Finish - Complete at full hip and knee extension Air squat unchanging elements ✔✔core to extremity frontal plane posterior chain engagement range of motion Burgener warm-up ✔✔Hip width stance arms wide and hook grip on the bar bar at the high hang dip, drive dip, drive, and shrug keeping torso vertical and arm straight dip, drive, and shrug and then elbows pull high dip, drive, and shrug and then pull bar overhead feet move to shoulder width stance overhad squat move feet to hip width stance; bar at the high hang dip, drive and pull into bottom of overhead squat; stand snatch Deadlift ✔✔• Look straight ahead • Keep the back arched • Arms do not pull, they are just straps • Bar travels along legs • Push through the heels deadlift points of performance ✔✔Lumbar curve maintained • Weight on heels • Shoulders slightly in front of bar on setup • Hips and shoulders rise at same rate • Bar stays in contact with legs throughout the movement • At the top the hip is completely open and knees are straight Deadlift fault: - weight on, or shifting to toes ✔✔correction: • Fix - Have athlete settle into the heels and pull hips back, maintaining tension in the hamstrings at start of movement, and focus on driving through heels. • Fix - Check that the bar stays in contact with legs throughout the movement. Deadlift fault: - bar loses contact with legs. ✔✔Corrections: - cue "pull the bar in to your legs the whole time". - use a tactile cue to help engage the upper back. Deadlift fault: - hips rise before the chest (stiff-legged deadlift) ✔✔corrections: Cue "lift your chest more aggressively give a tactile cue at the hips and shoulders so they rise in unison