CrossFit Inventive – Olympic Weightlifting

Warm-up

2:00 Machine

Front Rack 0:30

Puppy Dog Pose 0:30

Twisted Cross 0:30

—–

Frog 1:00

Couch 1:00 e/s

Lower Back 0:30 e/s

Banded Ankle Mobility

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20 Halo Glute Bridges

20 Banded SLDL

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Barbell

10 Wrist Rotations

5 Good Mornings

5 Front Squats

3 Push Press

3 Push Jerk

3 Split Jerk

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Go Over 1st Complex

1 Clean Pull 1 Power Clean 1 Jerk Drive 1 Push Jerk (GOE 90 x 6)

“Primer”

This is technique based. Do Not Go Heavy.

1 Power Clean & Push Jerk + 1 Squat Clean & Split Jerk (Go E90 x 6)

Build to a safe heavy or stay light and focus on form. Make sure we have enough weight on the bar to make the hip do the work.

Clean and Jerk (8 MIN EMOM x 1 Rep)

Build Over the course of the 8 reps as needed.

This camn be Power or Squat Clean, Push Jerk or Split Jerk.