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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.

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