Crossfit Olympic Lifting Progressions and Techniques

Question 1

According to CrossFit methodology, what is the proper starting position for the conventional deadlift?

Accepted Answer

Bar over mid-foot, back flat, hips above knees, shoulders just over the bar

Answer

Bar against the shins, back rounded, hips level with the knees

Answer

Bar over the toes, chest up, hips well above the knees

Answer

Bar over mid-foot, back flat, hips level with the shoulders

Question 2

In the sumo deadlift high pull (SDHP), what is the primary motor pattern being developed?

Accepted Answer

Hip extension, shrug, and elbow drive sequence used in cleans and snatches

Answer

Pure upper body pulling strength with minimal hip involvement

Answer

The hip hinge and posterior chain loading only

Answer

Core bracing and isometric strength under load

Question 3

What is 'triple extension' as taught in the CrossFit Level 1 curriculum?

Accepted Answer

Simultaneous full extension of the ankles, knees, and hips at peak power output

Answer

Three sets of dynamic stretching performed before Olympic lifting

Answer

Extension of the spine, shoulders, and elbows during the pull phase

Answer

Three separate phases of extension occurring during the clean turnover

Question 4

The medicine ball clean is used in CrossFit primarily to teach which concept?

Accepted Answer

The mechanics of the clean using a safe, forgiving implement

Answer

Heavy load tolerance and grip strength development

Answer

The mechanics of the third pull in competitive Olympic lifting

Answer

Cardiovascular conditioning through repeated high-rep cleaning

Question 5

In a proper power clean, the barbell should travel in what kind of path?

Accepted Answer

As close to the body as possible, traveling in a nearly vertical path

Answer

A wide arc away from the body throughout the entire lift

Answer

A diagonal path from the floor angling out to the shoulders

Answer

Straight up from the floor with significant forward horizontal drift

Question 6

What is the 'hook grip' and why is it important for Olympic lifting in CrossFit?

Accepted Answer

A grip where the thumb is wrapped by the fingers, increasing grip security under load

Answer

Wrapping all fingers over the thumb to increase pulling endurance under fatigue

Answer

A two-finger grip used exclusively in the snatch for speed

Answer

An alternate grip with palms facing opposite directions for heavy deadlifts

Question 7

At what point during the clean should the elbows begin to drive upward and forward to initiate the turnover?

Accepted Answer

At the top of triple extension, after maximum hip drive is achieved

Answer

Immediately as the bar leaves the floor during the first pull

Answer

As the bar passes the knees during the transition of the pull

Answer

Only after the lifter has fully caught the bar in the rack position