CrossFit Inventive – Olympic Weightlifting
Warm-up
Foam Roll 5 minutes
—
Mobility
T-Spine 1:00 (Hold 5kg Plate)
Twisted Cross 30s e.s
Lower Back/Hipflexor 30s e.s
Active Spiderman 30s e.s
Squat Hold Holding 5kg Plate 1:00
—
ACTIVATION
20 Banded Pull-aparts
10 Banded Pass Throughs
10 OHS
30 Calf Pumps
10 Squat Jumps Inside-Outside Plate
—
Barbell
10 Snatch Grip RDL’s
3 Snatch High Pulls
3 Muscle Snatches
3 Hang Power Snatches
Muscle Snatch
Build to a heavy 3 Reps in 10-12 Minutes.
then:
5 x 5 TNG @80% of the heaviest 3.
Go every 90s Together.
Hang Power Snatch
Go Every 75s x 10 Sets.
Building in small increments or every second lift.
Beginners stay light.
Snatch Grip RDL’s
“Super Set”
4 Sets 10 Reps RDL’s
Straight Into 5 Max Height Box Jumps.
* Build height each set if you wish.
* Idiot policy applies.
