CrossFit Inventive – Olympic Weightlifting
Warm-up
Lower Back/Hipflexor 0:30 e/s
Spiderman + Hamstring 0:30 e/s
Squat Hold 1:00
Front Rack 0:30
Table Top 0:30
Wrist 0:30 e/s
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ACTIVATION
4 LAPS HALO GLUTE BRIDGES
20 BANDED PULL-APARTS
10 BANDED PASS THROUGHS
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BARBELL:
10 WRIST ROTATIONS
5 FRONT SQUATS
3 HANG SQUAT CLEANS
3 SQUAT CLEANS
3 PUSH JERKS
3 SPLIT JERKS
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1 ROUND OF STARTING COMPLEX
1 Power Clean 1 Jerk Drive 1 Split Jerk (Go E90 x 7 Sets)
Jerk Drive:
Dip Drive, Minimal Press
Aim is to get a feel of moving the bar off the shoulders through explosive hip extension.
Build only to a moderate weight.
1 High Hang Squat Clean 1 Hang Squat Clean 1 Mid Shin Hang Squat Clean 1 Squat Clean (Go E2 Mins x 6 Sets. )
Covering all the Hangs until we hot the floor on the last rep.
High Hang: From Pockets.
Hang: From Above Knees.
Mid Shin: Below Knees/Off the floor
Touch & Go Last Rep
Clean and Jerk (Go Ever 90 x 7)
7 Sets to build to a heavy single.
Can be PushJerk or Split Jerk or a Mix.
If you don’t want to build, stay moderate and focus on form.