CrossFit Inventive – Olympic Weightlifting
Warm-up
Couch 1:00 e/s
Frog 2:00
Lower Back/Hipflexor 0:30 e/s
Front Rack 0:30
Twisted Cross 0:30 e/s
Wrist 0:30
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Barbell:
10 Good Mornings
10 Wrist Rotations
5 Front Squats
2 High Hang Power Cleans
2 Hang Power Cleans
2 Power cleans
2 Squat Cleans
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1 Round of First Complex
1 Clean High Pull 1 Power Clean 1 Hang Clean High Pull 1 Hang Power Clean (Every 90 x 7)
– First two movements from the floor.
– Second Two from the Hang, working on hip speed. Shrug those Shoulders and get under the bar fast wiht high elbows.
3 High-Hang Power Cleans, 3 Hang Power Cleans, 3 Power Cleans (Every 90 x 7 Building))
Working From Top to Bottom. Lets test the grip with this 9 rep complex.
– High Hang from High Quads
– Hang from anywhere above the knees
– Power Cleans, Touch & Go.
Squat Clean (Every 90 x 7)
Build to a Heavy Double Touch & Go.
Stay light to Moderate and focus on form if you are a beginner.
