CrossFit Inventive – Olympic Weightlifting

Warm-up

Foam Roller

– Quads 1 min e/s

– hamstrings 1 mn e/s

– ITB’s 1 min e/s

– Lats 1 min e/s

– Lumbar 1 minute

Stretch

Upper Body

Wrist 30 Sec Front/Back

3-Way Puppy Dog Pose (Front/Side/Side)

Twisted Cross 30 sec e/s

Lower Body

Frog Stretch 90 sec

Couch Stretch 1 min e/s

Ankle mobility 30 sec e/s

Activation

10 Barbell Wrist Rotations

10 Good Mornings

3 Mid Hang Power Clean

3 Clean High Pulls

3 Power Cleans

1 Mid Hang Power Clean 1 Power Clean 1 Mid Hang Power Clean 1 Power Clean (Go E Min x 7)

Focusing on a consistent power position (Mid Thigh)

– 1 Sec Pause at Mid Thigh (WayDown)

– 1 Sec Pause at Mid Thigh (Way Up)

Then 2 at normal speed.

Power Clean (3-2-1/3-2-1/3-2-1)

Building to a heavy single Power Clean in the above sets.

Start light: (20 mins)

EG:

Sets 1.

3@40/25

2@50/30

1@60/35

Set 2.

3@50/30

2@60/35

1@70/40

Set 3.

3@60/35

2@70/40

1@80/45