CrossFit Inventive – Olympic Weightlifting
Warm-up
10 Leg Swings F/L
10 Scorpions F/B
Lower Back 30s e.s
Frog 90s
Couch 30s e.s
Front Rack 30s
Table Top 30s
Wrist 30s
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ACTIVATION
30 Halo Glute Bridges’
30 Banded Pull aparts
—
Barbell
10 Good Mornings
10 Wrist Rotations
3 Clean Pull
3 Hang Power Cleans
3 Front Squats
3 Hang Squat Cleans
3 Squat Cleans
—
Clean Pull
12 mInutes To Build to Heavy Drop Reset Triple.
Clean Pull:
Clean pulls work on your pulling strength, positional strength and awareness, and help to translate deadlift strength into clean-specific strength.
Focus is consistent connection on your power position.
Fast hip ext, shrugging shoulders, minimal pull at bar.
Pause Squat Clean + Squat Clean (1 x 1)
Go Every 90s x 7 Sets:
3 Second Pause Just Below Knees
3 Second Pause In Catch
+ 1 TNG Squat Clean @normal speed.
* Make sure to stick the pause positions. Build strength andfighting for position in the first pause.
* Digging our way out of the whole after the 3s pause in the bottom of the squat.
Hang Clean (1 x 10)
10 Reps. Go Every 2:30 x 3 Sets.
Set 1: Light Load
Set 2: Moderate Load
Set 3: Go for it (with good form)
These Hangs can be Power or Squat. What ever it takes to get under the weight safely.
