CrossFit Inventive – Olympic Weightlifting

Warm-up

Frog 2:00

Couch 1:00

Ankle mobility 0:30 e/s

Banded shoulder Mobility

Wrist 0:30 F/B

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Activation

20 Halo Glute Bridges

10 Air Squts

10 Barbell Good Morning’s

10 Wrist Rotations

5 Front Squats

3 Power Cleans

3 Hang Squat Cleans

5 Push Press

3 Split Jerks

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3 Position Pausing Power Clean + Pausing Split Jerk (Every 90 x 6 Sets)

Do Not Go Heavy Here.This is a Primer for the remaining Lifts

– Power Clean from the floor.

– Below The knees

– High Hang

Split Jerk:

2 Sec Pause in the Receiving position before the Split Jerk.

2 x Power clean + 1 Squat clean (Go Every 90 x 7 Sets)

2 Hang Power Cleans + 1 Split Jerk (Go Every 90 x 7 Sets)