CrossFit Inventive – Olympic Weightlifting
Warm-up
Foam Roller
Lats 1:00 min each side
Lower Back 1:00
Puppy Dog Pose on Roller 1:00
Twisted Cross 0:30 e/s
Wrist Stretch 0:30 F/B
Frog Stretch 2:00
Couch stretch 0:30 e/s
Ankle Mobility 0:30 e/s
2 Laps halo Crab walks
20 Halo Glute Bridges
Barbell:
10 Wrist Rotations
10 Good Mornings
3 Front Squats
2 Clean High Pulls
2 Power Cleans
2 Hang Clean High Pulls
2 Hang Power Cleans
1 Clean High Pull 1 Power Clean 1 Hang Clean High Pull 1 Hang Power Clean (On Every 90 Seconds x 7)
“Primer”
Stay light to moderate, focus on the a tight bar path and finding the power positions.
Aim to hold hook grip throughout.
3 High-Hang Power Cleans, 3 Hang Power Cleans, 3 Power Cleans (Go Every 90 sec x 7)
Working on some grip volume.
Position is top to bottom.
High Hang from the pockets
Hang from top of the knees
Hold the bar for TNG Power Cleans.
Power Clean (10 Reps On Every 2 Mins x 3 Sets)
Build to a heavy 10 reps TNG
