Wednesday, February 20

« | »

Rest Day

Efficiency Tips: Ground to Overhead

By Eric O’Connor and Chris Spealler

In this video filmed at a CrossFit Competitors Course at CrossFit Park City,
Eric O’Connor and Chris Spealler show how to use the clean in workouts
that test speed and conditioning rather than just max strength and

With a light load, a high-elbows rack position isn’t needed because
you just have to get your elbows in front of the bar for the rep to
count. Even though you aren’t employing the precise scoop you would use
in an max-effort Olympic lift, hip drive is still very important in
elevating the barbell high enough for you to quickly shoot the elbows
under it.

With the power clean, the elbows will be slightly higher in the rack
position, and there’s time to be saved by returning the bar to the floor
under control rather than letting it bounce all over the place. In the
full squat clean, it’s preferable to have the elbows very high in a good
rack position.

When going overhead, the push press is the best option for speed, and
the jerk can be employed as needed. In the power clean and jerk at
submaximal weight, a “bastardized thruster” will speed things up, while
you can use a full thruster when coming out of a squat clean. If you
burn out on those movements, it’s time to stand from the clean and then
employ the push press or the jerk.

Additional reading: Snatch Strategies for CrossFit Workouts and Competitions

Free Download

Download as 720p HD MP4.
Download as SD Windows Media.

Download as SD Quicktime. (iPhone/iPod compatible)

View in Flash Player.


  1. Check. Starting on Monday (two days ago), I started following CFNE Competitor’s template for the two weeks leading up to the Open. While it will be a little more effort and less guaranteed, I will do my best to adhere to the work/ rest days regardless of work schedule.

  2. Ice climbing in Ouray!

Speak Your Mind