CROSSFIT INVENTIVE IS NOW CLOSED.

We would like to thank all of our past clients who stood by us, our family and our Gym. We have relocated to the Sunshine Coast in Sunny Queensland where we are living our best lives. 

We wish you all the very best for the future.

Now, do some Burpees!

CrossFit Inventive – Olympic Weightlifting

Warm-up

With partner

P1: 30 sec machine

P2: Plank Hold

(Swap)( x 2 sets of each)

P1: Foam Rolling/Barbell T-Spine Stretch= 3 x 30 sec

P2: Frog Stretch

(Swap)

————-

Activation

10 PVC Pass throughs

10 Pass arounds

10 OHS

3 SG- Push Press

3 SG-PJerks

3 Snatch balance

————

Barbell

3 SG- Push Press

3 SG-PJerks

3 Snatch balance

—–

2 High hang Snatch (squat/Power)

—–

1 Snatch High Pull

1 Power Snatch

1 Hang High Pull

1 Hang Power Snatch

1 Snatch Grip Push Press 1 Snatch Grip Push Jerk1 Snatch Balance (On E Minute x 6 Sets)

“Primer”

Stay Light, Move fast.

– This complex is three behind the neck “shoulder to overheads”, with each catch position getting progressively lower.

– Rep 1: Push Press – No re-bend of the knees. Shoulders press out.

– Rep 2: Push Jerk – Receive the bar in a power catch position, as if we are receiving a heavy power snatch.

– Rep 3: Snatch Balance – Receive the bar in the bottom of a full overhead squat.

Modifications

SNATCH GRIP PUSH PRESS

– PVC

– Single Dumbbell Push Press

SNATCH GRIP PUSH JERK

– PVC

– Single Dumbbell Push Jerk

SNATCH BALANCE

– PVC

– Single Dumbbell Squat Jerk

High-Hang Snatch (10 Minute EMOM x 1 Rep)

– Aiming for High Hang Squat Snatch

– Sets 1, 2 & 3 Light (60%)

– Sets 4, 5 & 6 Moderate (70-75%)

– Sets 7,8,9 & 10 no more than 85% of your 1rm Snatch.

Modifications

– PVC High Hang Squat Snatch

– Empty Barbell High Hang Squat Snatch

– High Hang Power Snatch Bar/PVC

1 Snatch High Pull 1 Power Snatch 1 Hang Snatch High Pull 1 Hang Power Snatch (Finishing with the Complex today. GoE 90 sec x 7)

Go 0:00-9:00

Focus on For before weight.