CrossFit Inventive – Olympic Weightlifting
Warm-up
HALO BAND:
2 LAPS CRAB WALKS
2 LAPS MONSTER WALKS
20 GLUTE BRIDGES
2 LAPS BOTTOMS UP KETTLEBELL CARRY E/S (LIGHT)
1 LAPS SPIDERMAN LUNGE
1 LAP INCHWORM 1 PUSH-UPS
10 WALL FACING SQUATS
———–
BARBELL:
10 GOOD MORNINGS
10 WRIST ROTATIONS
5 FRONT SQUATS
3 CLEAN HIGH PULLS
3 MUSCLE CLEANS
3 POWER CLEANS
3 HANG POWER
3 HANG SQUAT CLEANS
1 Clean High Pull 1 Muscle Clean (EMOM 8)
UPPER BODY PULLING STRENGTH
Clean High Pull:
Focus explosive hip extension, shrug & Upright Row. Keep the bar path tight to your body.
Muscle Clean:
The same focus as the high pull making sure to catch the bar at full extension with elbows high. No Dropping under the weight.
If you are dropping under the weight, you’r more than likely lifting too heavy.
Power Clean (Record Heaviest 3)
Build to a Heavy 3
Then….
1×3-10%
1×3-10%
12 mins Max on this piece. Build to a heavy 3, once you have completed your last 3, drop weight and complete another 3 reps, drop weight once more for the last drop set.
All Reps ar ouch & Go.
1 x Power Clean + 1 x Hang Power Clean + 1 x Hang Squat Clean + 1 x Squat Clean (GO EVERY 90 X 8)
Build Safely or stay light & focus on form.
Make sure to get elbow fast & high on the Squat Cleans