CrossFit Inventive – Olympic Weightlifting
Warm-up
Foam Roll 4 Minutes
Target Lats for 2 Minutes.
—
Elevated Front Rack 30s (On Roller)
Frog 2:00
Ankle Mobility 30s e.s
Spiderman + 5 Rotations e.s
Glute 30s e.s
Wrist 30s
—
2 laps Halo Crab Walks
10 Halo Air Squats
30 Banded Pull aparts
—
Barbell
10 Wrist Rotations
10 Good Mornings
3 Front Squats
3 Clean Pull
3 Hang Clean Pulls
3 Tall Cleans
3 Hang Squat Cleans
—
1 Clean Pull 1 Hang Clean Pull (5 x 1)
[10-12 Minutes]
Build to a heavy load and complete 5 Sets 1 Rep.
Focus is hitting the same power position, fast hip and shoulder extension.
Tall Clean
EMOM 8 x 2 Reps
Barbell-Light Load.
This drill is about positioning and speed under the bar. Not weight.
Hang Clean
[In 12-15 Minutes]
4 x 2 @80% of 1RM
Then:
4 x 1: Building to HeavySingle Over the 4 Sets.
*Beginners Stay light to moderate throughout.
