Points of Performance Worksheet PDF

AIR SQUAT TEACHING SET-UP Shoulder-width stance Full extension at hips and knees EXECUTION Hips descend back and down Lumbar curve maintained Knees in line with toes Hips descend lower than knees Heels down Complete at full hip and knee extension FR...

AIR SQUAT TEACHING SET-UP Shoulder-width stance Full extension at hips and knees EXECUTION Hips descend back and down Lumbar curve maintained Knees in line with toes Hips descend lower than knees Heels down Complete at full hip and knee extension FRONT SQUAT TEACHING SET-UP SAME AS AIR SQUAT PLUS: Hands just outside the shoulders Loose, ngertip grip on the bar Elbows high (upper arms parallel to the ground) EXECUTION SAME AS AIR SQUAT PLUS: Maintain front rack position Bar moves over the middle of the foot OVERHEAD SQUAT TEACHING SET-UP SAME AS AIR SQUAT PLUS: Wide grip on the bar (for a pass-through) Shoulders push up into the bar Armpits face forward EXECUTION SAME AS AIR SQUAT PLUS: Maintain overhead position Bar moves over the middle of the foot SEEING fi  PRIMARY POINTS OF PERFORMANCE Lumbar curve maintained Weight in heels Move to a depth below parallel Initiate with the hips moving back Knees track in line with toes CORRECTING COMMON FAULTS Loss of lumbar curve in exion Weight in, or shifting to, the toes Not going low enough Initiating with knees so weight is on the toes Knees caving inside the feet Immature squat SEEING PRIMARY POINTS OF PERFORMANCE SAME AS AIR SQUAT PLUS: Front rack position maintained Bar stays close to the frontal plane CORRECTING COMMON FAULTS SAME AS AIR SQUAT PLUS: Improper rack position (bar not in contact with torso) Elbows dropping during the squat (bar moves away from frontal plane) SEEING PRIMARY POINTS OF PERFORMANCE SAME AS AIR SQUAT PLUS: Overhead position maintained Bar stays close to the frontal plane CORRECTING COMMON FAULTS SAME AS AIR SQUAT PLUS: Inactive overhead position (shoulders inactive, elbows bent) Bar moves forward of the frontal plane 4 of 83  fl Copyright 2017 © CrossFit, Inc. All Rights Reserved. V4.0-20170621KW COURSE OVERVIEW L2 Certi cate Course Training Guide fi fi SUMMARY SHEET: PRESSES SHOULDER PRESS TEACHING SET-UP Hip-width stance Full extension at hips and knees Elbows slightly in front of the bar Hands just outside the shoulders Full grip on the bar EXECUTION Chin moves back Bar moves over the middle of the foot Spine neutral and legs extended Heels down Shoulders push up into the bar Complete at full arm extension PUSH PRESS TEACHING SET-UP SAME AS SHOULDER PRESS EXECUTION (DIP-DRIVE-PRESS) Bar rests on torso Torso remains vertical as hips and knees ex in the dip Hips and legs extend, then arms press Heels remain down until the hips and knees extend Bar moves over the middle of the foot Complete at full hip, knee, and arm extension PROGRESSION (WITH PVC) 1. Dip and hold 2. Dip-drive, slow 3. Dip-drive, fast 4. Push press PUSH JERK TEACHING SET-UP SAME AS SHOULDER PRESS EXECUTION (DIP-DRIVE-PRESS UNDER-STAND) Bar rests on torso Torso remains vertical as hips and knees ex in the dip Hips and knees extend rapidly, then arms press to drive under the bar Heels stay down until the hips and knees extend Bar moves over the middle of the foot Receive the bar in a partial overhead squat Complete at full hip, knee, and arm extension fl fl COURSE OVERVIEW L2 Certi cate Course Training Guide fi fi SUMMARY SHEET: DEADLIFTS DEADLIFT TEACHING SET-UP Hip-to-shoulder-width stance Hands just outside hips with a full grip Shoulders over or slightly in front of the bar Bar in contact with the shins Arms straight Eyes on the horizon EXECUTION Lumbar curve maintained Hips and shoulders rise at the same rate until the bar passes the knees Hips then extend Bar moves over the middle of the foot Heels down Complete at full hip and knee extension SUMO DEADLIFT HIGH PULL TEACHING SET-UP Slightly wider than shoulder-width stance; knees in line with toes Hands inside the legs with a full grip Shoulders over or slightly in front of the bar Bar in contact with the shins Arms straight Eyes on the horizon EXECUTION (DEADLIFT-SHRUG-PULL) Lumbar curve maintained Hips and shoulders rise at the same rate until the bar passes the knee Hips then extend rapidly Heels down until hips and legs extend Shoulders shrug, then the arms pull Elbows move high and outside Bar moves over the middle of the foot Complete at full hip and knee extension with the bar pulled under the chin SEEING PRIMARY POINTS OF PERFORMANCE Lumbar curve maintained Weight in heels Bar stays close to the frontal plane and body Torso angle relatively constant during the initial pull Demonstrate active shoulders