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.
