CrossFit Inventive – Olympic Weightlifting
Warm-up
Couch 1:00 e/s
Frog 1:00
Banded Ankle Mobility
Front Rack 0:30
Wrist 0:30
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2 Rounds:
3 Barbell Strict Press
6 Barbell Front Squats
9 Barbell Good Mornings
12 Halo Good Mornings
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BARBELL
3 Clean Pulls
3 Tall Cleans
3 Squats Cleans
3 Split Jerks
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Tall Clean (5 Sets 3 Reps)
In 10 Minutes complete 5 sets of 3 reps @loight weights. (3 Second Bottom Pause)
– The Tall Clean is used to help train speed under the bar.
– We want the bar to meet the shoulders in the bottom of the squat.
– Avoid letting the bar crash down on you by moving the elbows forward.
– This is all about quality, not loading.
3 Squat Cleans + 1 Split Jerk (Go Every 2 Minute x 7 Sets)
Todays Squat Cleans are single reps, not touch & go.
On the third Squat Clean Keep tight and perform 1 Split Jerk.
Build Safely!
Clean Pull (3 Sets of 5 Reps @Same Weight)
– Building to 85-90% for 3 Sets of
5 Reps.
– These are not touch and go. Control the barbell back down to the floor. Reseting at the bottom of each rep before the next pull.
– There should be a hard hip extension to finish the movement. Elbows may bend slightly but athlete should not intentionally bend the elbows and pull up on the bar.
