CrossFit Inventive – Olympic Weightlifting
Warm-up
Couch 1:00 e/s
Frog 2:00
Front Rack 0:30 e/s
Twisted Cross 0:30 e/s
Wrist 0:30 F/B
Ankle Mobility
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20 Halo Glute Bridges
10 Barbell Good Mornings
10 Wrist Rotations
5 Front Squats
3 Power Cleans
3 Hang Power
3 Squat Cleans
1 Mid Hang Power Clean 1 Power Clean 1 Mid Hang Power Clean 1 Power Clean (Go Every 90 x 6 )
– 3 Sec Pause at Mid Thigh (focus on Power Position)
– Power Clean 3 Sec Pause at Mid Thigh (Focus on Power Position).
– 1 Mid Hang Hang Power @Normal Speed.
– 1 Power Clean @Normal Speed.
Aim to hit the same position (Mid Thigh) on each lift.
1 x Clean Pull + 1 x Power Clean + 1 x Squat Clean (EMOM 8)
Short turn around each minute will keep the heart rate up and may test your lifting under fatigue if you are building to a heavy safe sinle.
Stay light to moderate and focus on form if you are a beginner.
Hang Clean (1 Rep EMOM x 8)
Hang can be from anywhere above the knees.
Can Be hang Squat Clean or Hang Power Clean
Buld over the 8 sets if you wish. Keep it SAFE!
