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