CrossFit Inventive – Olympic Weightlifting
Warm-up
Banded Upper
Wrist 30s F/B
Squat Hold 30s
Active Spiderman
Samson + Tricep
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ACTIVATION
2 Laps Halo Crab walks
20 Halo Glute Bridges
4 Laps Bottoms Up KB Carry e.s
10 KB Strict Press e.s
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Tall Jerks (1 x 1)
EMOM 8 x 1 Rep
BUILDING ONLY ENOUGH TO CHALLENGE THE MOVEMENT.
TALL JERK:
Split Jerk without the initial dip and drive.
Get up on the ball of your feet imediately pushing under the bar while dropping into the split jerk.
Tall Clean (1 x 1)
EMOM 8: x 1 Reps
Tall Clean:
Get up on the ball of your feet imediately pullingunder the bar while dropping into a solid Full Squat Clean position.
1 Power Clean 1 Squat Clean 1 Split Jerk
Go Every 90s x 8 Sets.
Piece together ourlast twoaccessorymovements towards this lift.
Build safely.
