CrossFit Inventive – Olympic Weightlifting
Warm-up
Mobility
Foam Roll Lats 1:00 e.s
T-Spine On Foam Roller 1:00 (Hold Light Plates)
Puppy Dog On Roller 1:00
Ankle Mobility (Ball of Foot On Light Plates) 30s e.s
Active Spiderman + 5 Rotations e.s
40s Squat Hold
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ACTIVATION
20 Banded Pull-aparts
20 Banded Speed Rows
20 Calf Pumps’
10m Smal-Medium Broad Jumps
10m Small Distance Single Leg Broad Jumps
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Barbell
3 Snatch High Pulls
3 Hang Snatch High Pulls
3 Power Snatches
3 Hang Power Snatches
1 Snatch High Pull + 1 Power Snatch
EMOM 10:
Building Safely
Work on a consistent connection on your power position!
1 Power Snatch + 1 Hang Power Below Knees + 1 Hang Power (Go Every 90s x 7 Sets
Building Safely.
Beginners must stay light and focus on technique. )
Metcon (No Measure)
L1
4 Sets For Quality
Power Out-Put
4 Max Height Box Jumps
Straight Into:
4 Max Distance Broad Jumps
90s Rest
—
L2
4 Sets For Quality
Power Out-Put
4 Box Jumps
Straight Into:
4 Max Distance Broad Jumps/10 Jumping Lunges
90s Rest
—
L3
4 Sets For Quality
Power Out-Put
8 Stationary Jump Squats
Straight Into:
4 Max Distance Broad Jumps/10 Jumping Lunges/4 x 10m Shuttle Sprints
90s Rest