CrossFit Inventive – Olympic Weightlifting

Warm-up

3 x 30 sec Medball T-Spine stretch 15 rest

Wrist Forearm x 30 sec front/back

Twisted Cross x 30 sec each side

Spiderman Lunge Hold 30 sec each side

30 Sec Static squats hold (Driving Knees out/Chest up)

—————–

Barbell

10 Wrist rotations

5 Front Squats

5 Power cleans

3 Push Press 3 Push Jerk

3 Split Jerk

3 Power Clean & Jerk



2 Pausing Jerk Drives

2 Jerk Drives

Metcon (Weight)

On every 90 sec:

Jerk Technique

4 Sets:

2 Pausing Jerk Drives

2 Jerk Drives

Set 1: 75% of 1RM Clean & Jerk

Set 2: 80% of 1RM Clean & Jerk

Sets 3-4: 85% of 1RM Clean & Jerk
DESCRIPTION

The clean and jerk is the focus of our first 3 pieces of the day

In this opening complex, we’ll dial in our jerk positioning and lower body power

The purpose of the Jerk Drive is to:

Train aggressive extension with the legs to launch the bar off the shoulder

Maintain a balanced vertical dip position (the pauses help feel this out)

We’ll pause for 2 seconds in the dip position on the Pausing Split Jerks

These 4 barbell reps come from the rack and are meant to be completed without dropping the bar

This piece takes place on the clock, starting at [0:00]

complete a set every 90 seconds

This means you’ll start sets at [0:00-1:30-3:00-4:30] “

1 Pausing Split Jerk + 1 Split Jerk (On the minute x 7 Start @65% 1RM C&J)

DESCRIPTION

The second part of clean and jerk technique will work split jerk positioning

The pause on the first rep (2 seconds in dip, 2 seconds in catch) is to help ensure balance in both positions

In the dip, we’re looking for a vertical torso and balance throughout the foot

In the catch position, we’re looking for an even distribution of weight between the front and back legs

Complete these 2 unbroken reps at the top of each minute

Do not go to failure at the back end! Keep your form and focus on the passional phases.

Metcon (Weight)

Clean and Jerk Stamina

8 Min EMOM x 5 TNG

Keep all sets around 50-60% of your 1RM C&J

These are TNG reps. No rest between reps.