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

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?

Accepted Answer

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

Answer

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?

Accepted Answer

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

Answer

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?

Accepted Answer

The mechanics of the clean using a safe, forgiving implement

Answer

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?

Accepted Answer

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

Answer

The bar should stay as close to the body as possible throughout the pull, minimizing the moment arm and maximizing mechanical efficiency.

(Crossfit) CrossFit Level 1 Trainer Certification Practice Test

(Crossfit) CrossFit Level 1 Trainer Certification Practice Test

Crossfit Olympic Lifting Progressions and Techniques