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
