Crossfit Olympic Lifting Progressions and Techniques 2 — Questions and Answers
Question 1: What is the correct rack position for the front squat and the power clean in CrossFit?
- Bar resting on the wrists with straight arms and elbows pointed downward
- Bar resting on the front deltoids with elbows high and fingertips supporting the bar (Correct answer)
- Bar held with a full closed grip, elbows pointing forward and slightly upward
- Bar resting on the clavicle with arms fully crossed in front of the chest
Correct answer: Bar resting on the front deltoids with elbows high and fingertips supporting the bar
The rack position has the bar resting on the anterior deltoids (front shoulders) with elbows driven high and parallel to the floor while the fingertips support the bar.
Question 2: When teaching the clean progression in CrossFit, which teaching sequence is recommended?
- Full squat clean → power clean → muscle clean → medicine ball clean
- Medicine ball clean → deadlift → sumo deadlift high pull → power clean (Correct answer)
- Power clean → deadlift → front squat → full squat clean
- Snatch → overhead squat → power clean → full clean
Correct answer: Medicine ball clean → deadlift → sumo deadlift high pull → power clean
CrossFit uses a progressive teaching sequence: the medicine ball clean establishes mechanics, then the deadlift, SDHP, and power clean build toward more complex movements.
Question 3: In the overhead squat, what is the correct bar position relative to the body?
- Directly over the ear canal and back of the neck
- Slightly forward of the frontal plane to counterbalance the hips
- Directly over the base of support (mid-foot) and in line with the ears (Correct answer)
- Behind the head, in the low-bar back squat position
Correct answer: Directly over the base of support (mid-foot) and in line with the ears
In the overhead squat, the bar must be stacked directly over the mid-foot and in line with the ears to maintain balance and a stable base of support.
Question 4: What is the primary purpose of the overhead squat in the CrossFit curriculum?
- To develop maximal strength in the quadriceps through deep knee flexion
- To increase thoracic mobility by loading the spine in extension
- To develop core strength, shoulder stability, and hip flexibility simultaneously (Correct answer)
- To serve as the only appropriate way to scale the snatch for new athletes
Correct answer: To develop core strength, shoulder stability, and hip flexibility simultaneously
The overhead squat demands simultaneous core stability, shoulder flexibility and strength, and hip mobility, making it one of the most demanding functional movements.
Question 5: How does the strict shoulder press differ from the push press in CrossFit?
- The strict press uses leg drive; the push press does not use the lower body
- The push press uses a leg dip-drive for momentum; the strict press uses upper body only (Correct answer)
- Both movements are mechanically identical with different loading protocols
- The strict press is performed seated; the push press is always performed standing
Correct answer: The push press uses a leg dip-drive for momentum; the strict press uses upper body only
The strict shoulder press moves the bar overhead using only upper body strength with no lower body contribution, while the push press adds a leg dip-drive to generate momentum.
Question 6: During the push jerk, what occurs in the receiving phase that distinguishes it from the push press?
- The lifter catches the bar with bent elbows at shoulder height and then presses it up
- The lifter re-bends the knees to drop under the bar, catching it with arms locked out before standing (Correct answer)
- The lifter splits their feet front-to-back to receive the bar at a lower position
- The lifter receives the bar at shoulder height before pressing it to lockout overhead
Correct answer: The lifter re-bends the knees to drop under the bar, catching it with arms locked out before standing
In the push jerk, after the dip-drive sends the bar upward, the lifter re-bends the knees to drop under the bar and catches it with arms locked out, then stands to finish.
Question 7: What distinguishes the push jerk from the split jerk in CrossFit?
- The push jerk uses a wider grip; the split jerk requires a narrower grip width
- In the split jerk, one foot moves forward and one moves back to receive the bar at a lower position (Correct answer)
- The push jerk can only be performed with dumbbells; the split jerk requires a barbell
- The push jerk is considered a more advanced variation than the split jerk
Correct answer: In the split jerk, one foot moves forward and one moves back to receive the bar at a lower position
In the split jerk, the lifter splits their stance with one foot forward and one back to drop under the bar, whereas in the push jerk both feet stay roughly in the same horizontal plane.
Crossfit Olympic Lifting Progressions and Techniques 2
What is the correct rack position for the front squat and the power clean in CrossFit?