Rutland CrossFit

FUNDAMENTALS

This page is dedicated to the 9 fundamental movements associated with CrossFit Training.  It is not meant for you to memorize  everything here, but it is a guide to reference good technique for these movements.

"Its never too late to get in shape"

Air SquatThe air squat is the foundation to the front squat and overhead squat.

Set up:

  • Stance is shoulder width apart 
  • Full extension at hips and knees


Execution:

  • Weight on heals
  • Lumbar curve maintained
  • Chest Up
  • Butt Travels back and down
  • Bottom of squat is below parallel
  • Knees track parallel to feet
  • return to full extension 
  • head position is nuetral

Front Squat: The set up and execution are the same as the air squat.  We now add a load in the front rack position

Set up:

  • Stance is shoulder width apart
  • Full extension of the knees and hips
  • Bar "racked" on the shoulders (create a shelf for the bar to sit on with the shoulders), loose finger grip, hands outside shoulders
  • Elbows high, upper arm parallel to the ground

Execution:

  • Weight on heels
  • Lumbar curve maintained
  • Elbows high, arms stay parallel to the ground throughout entire movement
  • ​Butt travels back and down
  • Kness track parallel to feet
  • Return to full extension at hip and knees
  • head position in neutral


​Overhead Squat: The set up and execution are the same as the air squat.  We now add a load in the front rack position
Setup:

  • Stance,  feet shoulder width apart
  • Full extension at hips and knees
  • Bar held overhead in the frontal plane with wide grip
  • Active shoulders (shoulder pushed up into the ears) with elbows locked

Execution:

  • ​Weight on heals
  • Lumbar curve maintained
  • Chest up
  • Maintain constant upward pressure on the bar
  • Bar remains on the frontal plane or slightly behind
  • Butt travels back and down
  • Bottom of squat is below parallel
  • Kness track parallel to feet
  • return to full extension at the hips and kness to complete movement
  • Head position is neutral


Shoulder Press: The key elements to the shoulder press and all the overhead lifts  is the setup position.  They  are the overhead position, tight belly, and bar path.  

Setup:

  • Stance, feet at hip width
  • hands outside the shoulders
  • bar in the front "rack position"
  • Elbows are a bit lower than a front squat position
  • tight midsection
  • Closed grip with thumbs around the bar

Execution:

  • Drive through the heels, keep whole body rigid, tight belly
  • Bar travels straight up to a lock out with active shoulders
  • Head moves out of way as bar travels in a straight line, pull head back


Push Press: Same set up and overhead position of the shoulder press.  We add velocity with the dip and drive of the hip.  The focus here is on a dip and drive that is explosive and straight down and up.

Set up:

  • Stance is hip width
  • Hands just outside the shoulders
  • Bar in front, resting in the "rach" or shelf created by the shoulders
  • Elbows down and in front of the bar.  The elbows are lower than a front squat
  • Tight midsection
  • Closed grip, with thumbs around bar

Execution:

  • Cue for action is "dip-drive-press"
  • Dip - a shallow dip (flexion) of the hips, knees push forward slightly, butt goes back, chest stays upright
  • Drive - extend hip rapidly and fully
  • Press - press bar overhead with locked arms


Push Jerk: Same set up as Push Press.  Hip must come to full extension before the catch, and the catch occurs with the bar locked overhead.

Set Up: 

  • Same as the push press

Execution:

  • Cue for action is "dip-drive -press-dip"
  • Cue for action is "dip-drive-press"
    Dip - a shallow dip (flexion) of the hips, knees push forward slightly, butt goes back, chest stays upright
    Drive - extend hip rapidly and fully
    Press - press bar overhead with locked arms
  • Catch the bar with arms locked over head in a partial squat
  • stand to full extension with bar overhead


DEAD LIFT: The deadlift is the foundation to the clean and snatch.

Set Up:

  • Stance = between hip width and shoulder with appart
  • Weight is in heels
  • Back Arched/lumbar curve is locked in
  • Shoulders slightly in front of bar
  • Arms locked straight
  • Bar is in contact with shins
  • Grip outside of knees
  • Head and chest up
  • Hamstrings are above parallel and engaged

Execution:

  • Drive through heels
  • Extend legs while hips and shoulders rise at the same rate
  • Once bar passes knees the hip opens all the way up
  • Bar maintains contact with legs entire time
  • Head neutral


Clean: Most efficient way to get the bar to the shoulders

Set up: 

  • Stance is shoulder width apart or a bit farther
  • Weight on heels
  • Back Arched/lumbar curve locked in
  • Shoulders over bar
  • Bar in contact with chins
  • Arms locked hand wider than your thighs

Execution:

  • Accelerate through the heels from the ground to triple extension, ankles, knees and hips
  • Shrug, fast elbows open hips
  • catch in front rack


Remember to let the hips reach full extension, must be fast once bar is up over waist


Snatch: Most efficient way to get the bar overhead

Set up:

  • Stance is shoulder width apart or slightly wider
  • Weight in heels
  • Back/lumbar curve locked in
  • shoulder over or behind bar
  • Bar in contact with shins
  • Arms locked straight out
  • Wide Grip, almost to end of bar

Execution:

  • Accelerate through the heels from the ground to full extension of the hips and legs
  • Shrug with arms straight
  • Hip retreats, land in overhead squat, elbows locked, active shrug
  • Stand to full extension

Remember to reach full extension with the hips

The Hips must be at full extension and the shrug must be completed before the arms pull up