Barbell Cycling in CrossFit™

In the Sport of CrossFit™, seconds matter. Improving work capacity is a phrase we hear often, but is not limited to a specific meaning. I see it as improving your ability to perform more work in less time, through any means necessary. Understanding the complexity of this process is important and should not be reduced to something as simple as “improving your engine” or “going faster.” Changes could be made physiologically, through contraction speed, and movement efficiency. All three are very different. As they say, “There are several ways to skin a cat”, and there are also several ways to “increase your work capacity.”

CrossFit™ is a newer sport. But unlike Weightlifting and Powerlifting, maximal force production is not the ONLY training goal with a barbell. And with new sports, comes the need for new ways to efficiently use the implement. As coaches and athletes continue to evolve we find a lot of options to be able to work around fatigue and minimize the cost per rep of the movements. Each person has a subset of tools in their toolbox that will work for them and feel comfortable so we advise you to play with them, figure out what works for you and continue to practice. But remember that you need to develop the requisite level of skill in basic movements first before adding complexity and variance.

In this episode of the Corpus Animus podcast, we discuss various ways to “build your “engine” through movement economy and energy system training. In this article, I’m going to discuss several ways to help you “build your engine” by improving your cycle speed with touch & go barbell movements in a mechanical sense. Every year the barbell is included in multiple events at the Crossfit Games, Semi-Finals, and Open workouts. I think it’s safe to say that getting to know a barbell and being comfortable with multiple variations of lifts and cycling efficiency is super important for success in the sport.

If you can shave off half a second for 10 reps in a 7-10 minute workout just by tinkering with your setup, grip width, and range of motion, that is something you have to capitalize. As we’ve seen in the Open, 5 seconds slower in a workout could be 5-10 placements in your region. Take the Regional/Hero Event “Randy” for example. 75 Power Snatches as fast as possible. The difference between 5th place & 20th place in some regions was less than 20 seconds. Grip endurance, the athlete’s height, and the sprint at the end all play a part in a workout that short, but I think the contraction speed of the barbell was king.

Listed below are multiple touch-and-go snatch and clean variations with examples of when and how each can be used to your advantage in various styled events.