CrossFit Inventive – Olympic Weightlifting
Warm-up
Banded Shoulder
Banded Ankle
0:30 Spiderman e/s
0:30 Glute e/s
0:30 Lower Back/Hipflexor e/s
0:30 Squat Hold
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4 Laps Halo Crab Walks
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BARBELL
10 Wrist Rotations
10 Good Mornings
5 Front Squats
2 Power Cleans
2 Tall Cleans
2 Push Press
2 Push Jerks
2 Split Jerks
2 Tall Jerks
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Tall Clean (In 10-12 mins)
5 Sets 3 Reps @Light Weights.
This drill is to help with speed under the bar.
Avoid letting the bar crash down on you.
Get up on balls of the feet with full hip extended & shoulders shrugged, then pull under the bar fast, catching with elbows high and forward. Stand to full extension before repeating.
1 Split Jerk + 1 Tall Split Jerk (EMOM 8 x 1)
After our Split Jer at normal speed. Bring the bar back to the shoulders, then press the bar just above your head pausing for 1-2s before pressing the bar out fast while simultaneously splitting your feet to complete the movement.
Building only through good technique.
Tall JerK should only allow for moderate weights only.
1 x Power Clean + 1 x Hang squat clean + 1 x Jerk (Go Every 90s x 8 Sets)
You May finish with a Split or Push Jerk.
