CrossFit Inventive – Olympic Weightlifting
Warm-up
Mobility
Banded Upper
Wrist 30s
Lower Back/Hipflexor 30s e.s
Samson + Tricep 30s e.s
—
Activation
10 Banded Pull aparts
10 Banded Press
2 Laps Walking Lunges Active Band Over Head
20 Body weight Glute Bridges
—
Barbell
10 Wrist Rotations
5 Good Mornings
3 High Hang Power Cleans
3 Power Cleans
3 Front Squats
3 Squat Cleans
3 Push Jerks
3 Split Jerks
—
High Hang Power Clean
EMOM 6 x 3 Reps @same load.
Light – Moderate Load. Make sure the bar only moves from the high position!
Squat Clean & Jerk (Weight)
* Athletes can Push Jerk or Split Jerk
Go Every 90s x 7 Sets:
Building only if technique allows.
* Idiot policy always applies!
Record Last Lift.
1 Power Clean & Push Jerk + 1 Squat Clean & Split Jerk
Go Every 90s x 6 Sets:
* Must Hold the Barbell Throughout the entire lift.