Crossfit Olympic Lifting Progressions and Techniques 2

Question 1

What is the correct rack position for the front squat and the power clean in CrossFit?

Accepted Answer

Bar resting on the front deltoids with elbows high and fingertips supporting the bar

Answer

Bar resting on the wrists with straight arms and elbows pointed downward

Answer

Bar held with a full closed grip, elbows pointing forward and slightly upward

Answer

Bar resting on the clavicle with arms fully crossed in front of the chest

Question 2

When teaching the clean progression in CrossFit, which teaching sequence is recommended?

Accepted Answer

Medicine ball clean → deadlift → sumo deadlift high pull → power clean

Answer

Full squat clean → power clean → muscle clean → medicine ball clean

Answer

Power clean → deadlift → front squat → full squat clean

Answer

Snatch → overhead squat → power clean → full clean

Question 3

In the overhead squat, what is the correct bar position relative to the body?

Accepted Answer

Directly over the base of support (mid-foot) and in line with the ears

Answer

Directly over the ear canal and back of the neck

Answer

Slightly forward of the frontal plane to counterbalance the hips

Answer

Behind the head, in the low-bar back squat position

Question 4

What is the primary purpose of the overhead squat in the CrossFit curriculum?

Accepted Answer

To develop core strength, shoulder stability, and hip flexibility simultaneously

Answer

To develop maximal strength in the quadriceps through deep knee flexion

Answer

To increase thoracic mobility by loading the spine in extension

Answer

To serve as the only appropriate way to scale the snatch for new athletes

Question 5

How does the strict shoulder press differ from the push press in CrossFit?

Accepted Answer

The push press uses a leg dip-drive for momentum; the strict press uses upper body only

Answer

The strict press uses leg drive; the push press does not use the lower body

Answer

Both movements are mechanically identical with different loading protocols

Answer

The strict press is performed seated; the push press is always performed standing

Question 6

During the push jerk, what occurs in the receiving phase that distinguishes it from the push press?

Accepted Answer

The lifter re-bends the knees to drop under the bar, catching it with arms locked out before standing

Answer

The lifter catches the bar with bent elbows at shoulder height and then presses it up

Answer

The lifter splits their feet front-to-back to receive the bar at a lower position

Answer

The lifter receives the bar at shoulder height before pressing it to lockout overhead

Question 7

What distinguishes the push jerk from the split jerk in CrossFit?

Accepted Answer

In the split jerk, one foot moves forward and one moves back to receive the bar at a lower position

Answer

The push jerk uses a wider grip; the split jerk requires a narrower grip width

Answer

The push jerk can only be performed with dumbbells; the split jerk requires a barbell

Answer

The push jerk is considered a more advanced variation than the split jerk