CrossFit Inventive – Olympic Weightlifting
Warm-up
Wallball Weighted T-Spine Mobility 1:00
Puppy Dog On Wallball
Squat Hold 1:00
Ankle Mobility 30s e.s
—-
2 laps Halo Crab Walks
10 Banded Pass Throughs
10 Banded Pull aparts
10 Banded Press
10 Banded OHS
—
Barbell
3 Snatch High Pullls
3 Hang Muscle Snatch
3 Hang Power Snatch
3 OHS
3 Power Snatch
3 Squat Snatch
—
Zots Press
Mobility Work
4 x 6 (1 min rest)
The aim is to hold the squat first.
Stay on the PVC if needed or advance to the barbell if you can manage the PVC. Start with the 8kg bar and build to 15/20kg if possible.
If you can’t hold the squat, get as low as possible.
Hang Muscle Snatch
From the top of the knees.
Build heavy enough to test the pull without dropping under the bar.
EMOM 8 x 2 Reps
Snatch Pull + Hang Snatch + Snatch from Below the Knee + Snatch
Holding onto the bar throughout.
Go Every 90s x 6 Sets.
You can choose to catch each lift in the power or squat position.
Snatch Pull- Aggressive hips and shrug to elevate the Barbell.
Hang Snatch- Anywhere above the knees
Snatch Below the knees- Make sure it doest touch the floor but goes below the knees.
Snatch – Touch & Go Power or Squat Snatch.
Hang Snatch
Build to a safe Double in 10 Minutes.
Can be power or squat.
