Crossfit Olympic Lifting Progressions and Techniques 1 — Questions and Answers
Question 1: According to CrossFit methodology, what is the proper starting position for the conventional deadlift?
- Bar over mid-foot, back flat, hips above knees, shoulders just over the bar (Correct answer)
- Bar against the shins, back rounded, hips level with the knees
- Bar over the toes, chest up, hips well above the knees
- Bar over mid-foot, back flat, hips level with the shoulders
Correct answer: Bar over mid-foot, back flat, hips above knees, shoulders just over the bar
The CrossFit deadlift setup places the bar over mid-foot with a flat back, hips above the knees, and shoulders positioned just forward of the bar.
Question 2: In the sumo deadlift high pull (SDHP), what is the primary motor pattern being developed?
- Pure upper body pulling strength with minimal hip involvement
- Hip extension, shrug, and elbow drive sequence used in cleans and snatches (Correct answer)
- The hip hinge and posterior chain loading only
- Core bracing and isometric strength under load
Correct answer: Hip extension, shrug, and elbow drive sequence used in cleans and snatches
The SDHP teaches the triple extension and high pull pattern that directly transfers to Olympic lifting movements like the clean and snatch.
Question 3: What is 'triple extension' as taught in the CrossFit Level 1 curriculum?
- Three sets of dynamic stretching performed before Olympic lifting
- Simultaneous full extension of the ankles, knees, and hips at peak power output (Correct answer)
- Extension of the spine, shoulders, and elbows during the pull phase
- Three separate phases of extension occurring during the clean turnover
Correct answer: Simultaneous full extension of the ankles, knees, and hips at peak power output
Triple extension refers to the simultaneous full extension of the ankles (plantar flexion), knees, and hips, generating maximum power for Olympic lifts.
Question 4: The medicine ball clean is used in CrossFit primarily to teach which concept?
- Heavy load tolerance and grip strength development
- The mechanics of the third pull in competitive Olympic lifting
- The mechanics of the clean using a safe, forgiving implement (Correct answer)
- Cardiovascular conditioning through repeated high-rep cleaning
Correct answer: The mechanics of the clean using a safe, forgiving implement
The medicine ball clean allows beginners to practice the hip extension, shrug, and receiving position of the clean using a safe, non-rigid implement before progressing to a barbell.
Question 5: In a proper power clean, the barbell should travel in what kind of path?
- A wide arc away from the body throughout the entire lift
- A diagonal path from the floor angling out to the shoulders
- Straight up from the floor with significant forward horizontal drift
- As close to the body as possible, traveling in a nearly vertical path (Correct answer)
Correct answer: As close to the body as possible, traveling in a nearly vertical path
The bar should stay as close to the body as possible throughout the pull, minimizing the moment arm and maximizing mechanical efficiency.
Question 6: What is the 'hook grip' and why is it important for Olympic lifting in CrossFit?
- Wrapping all fingers over the thumb to increase pulling endurance under fatigue
- A grip where the thumb is wrapped by the fingers, increasing grip security under load (Correct answer)
- A two-finger grip used exclusively in the snatch for speed
- An alternate grip with palms facing opposite directions for heavy deadlifts
Correct answer: A grip where the thumb is wrapped by the fingers, increasing grip security under load
The hook grip places the thumb between the bar and the fingers, creating a more secure connection between the lifter and the bar during heavy or fast Olympic lifts.
Question 7: At what point during the clean should the elbows begin to drive upward and forward to initiate the turnover?
- Immediately as the bar leaves the floor during the first pull
- As the bar passes the knees during the transition of the pull
- At the top of triple extension, after maximum hip drive is achieved (Correct answer)
- Only after the lifter has fully caught the bar in the rack position
Correct answer: At the top of triple extension, after maximum hip drive is achieved
The elbows drive up and forward — the 'turnover' — immediately after triple extension to pull the lifter under the bar and into the rack position.
Crossfit Olympic Lifting Progressions and Techniques 1
According to CrossFit methodology, what is the proper starting position for the conventional deadlift?