CrossFit Inventive – Olympic Weightlifting
Warm-up
Frog 2:00
Couch 1:00 e/s
Wrist 0:30
Ankle Mobility 0:30B
Banded Shoulder Mobility
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4 Laps Halo Crab Walks
Barbell
10 Wrist Rotation
10 Good Mornings
5 Front Squats
3 Power Cleans
3 Squat Cleans
3 Split Jerks
1 Round of Complex
1 Power Clean 1 Jerk Drive 1 Split Jerk (“Primer”)
Go Every 90 x 6 Sets.
Build to no Heavier than a moderate weight. Or stay at on e moderate weight for all 6 sets.
1 Power Clean & Split Jerk 1 Squat Clean & Split Jerk (Go Every 90 x 7)
Build to a safe heavy if possible.
Stay light and focus on form if you are a beginner.
Hang Clean (Go Every 90 x 7)
3 Position Hang Clean
1 – High Hang (Pockets)
2 – Hang From Top of Knees
3 – Hang From Mid Shin (Off Floor/Below the knees)
Build Safely maintaining each position.
