CrossFit Inventive – Olympic Weightlifting
Warm-up
FOAM ROLLER:
LATS 1:00 E/S
2 MINS ON YOUR SOREST BODY PART
BANDED TRICEP 1:00 E/S
WRIST 0:30 F/B
FROG 2 :00
COUCH 1:00 E/S
LOWER BACK./HIPFLEXOR 0:30 E/S
BARBELL
10 WRIST ROTATION
5 FRONT SQUAT
3 POWER CLEAN
3 SQUAT CLEAN
3 PUSH PRESS
3 PUSH JERK
1 ROUND OF STARTING COMPLEX
1 x Power clean + 1 x Front squat + 1 x Split jerk (8 Min EMOM)
“Primer”
Pause 2 Seconds In the Split Jerk receiving position.
Make sure we drop under the power clean, no muscle cleans. Focus on good tight catch.
1 Power Clean + 1 Front Squat + 1 Squat Clean + 1 Split Jerk (Go Every 90 sec x 8 )
Build moderate to heavy as long as we do not sacrifice form.
Or stay light & focus on Form.
Clean and Jerk (8 min EMOM)
BUILD TO A SAFE HEAVY SINGLE
WORKING UNDER FATIGUE
MUST GO EVERY MINUTE FOR THE REP TO COUNT
OR STAY LIGHT AND FOCUS ON FORM
