CrossFit Inventive – Olympic Weightlifting

Warm-up

GREEN BANDED SHOULDER MOBILITY

FROG STERTCH 2 MINS

2 LAPS OVERHEAD WALKING LUNGES

10 WALL SQUATS

10 TEMPO PUSH-UPS (3 DOWN UP FAST)

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BARBELL:

3 CLEAN PULLS

3 POWER CLEANS

3 FRONT SQUATS

3 SQUAT CLEANS

3 PUSH JERK SPLIT JERK

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Clean Pull (4 X 3 @SAME WEIGHT)

Build to a heavy but manageable weight.

Have a 2 second pause below the knee and a 2 sec pause above the knee before following through with explosive hips. Fight to maintain solid position on the pause positions. Drop an reset each rep.

Metcon (Weight)

Complex on every 90 seconds x 8 sets:

1 Squat clean + split jerk

Drop then straight into:

Hang squat clean + split jerk

Build to heavy but safe single.

Metcon (AMRAP – Reps)

2 rounds:

30 seconds on/60 seconds off

Barbell power clean cycling

pick a weight:

60/40kg

50/35kg

40/30kg

35/25kg

Sore total reps over both rounds.