CrossFit Inventive – Olympic Weightlifting

Warm-up

MOBILITY

Laying Front Rack Stretch: 1 Minute

Wrist stretch 30 sec front/back

Banded Shoulder Distraction: 1 Minute Each Side

Warrior Squat x 6 rotations

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Barbell Body Prima:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

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1 Rond Of First Empty Barbell Complex:

1 Hang Clean Pull + 1 Clean Pull + 1 Front Squat + 1 High Hang Clean + 1 Hang Clean + 1 Squat Clean (On every 90 sec x 5 with a light weight. )

1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean

“Beast Builder”

On the 4:00 x 5 Rounds:

3 Unbroken Sets (9 Reps Total)

1 High Hang Squat Clean

1 Hang Squat Clean

1 Squat Clean

For clarity, we are holding onto the bar for all (9) reps. High Hang, Hang, Floor, three times through for the complex.

Today’s Beast Builder is a twist on a CompTrain Benchmark, the Big Clean Complex

We’ll perform the Squat Clean version of this complex today (See Demo Video Further Down the Page)

Each round is 3 unbroken sets of 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean

These 9 reps are designed to be completed unbroken each round

Rounds start every 4 minutes (0:00 – 4:00 – 8:00 – 12:00 – 16:00)

Start around 40-45% of your 1RM Squat Clean and gradually increase weight as you go

Record all 5 weights used for these rounds

Metcon (Time)

Finisher:

50 Hang Power Cleans @50/35kg

*Aim is to go unbroken or complete with minimal breaks.