CrossFit Inventive – Olympic Weightlifting
Warm-up
Couch 1:00 e/s
Banded Lower 30s each
Banded Ankle 30s e.s
Front Rack 30s
Wrist 30s
—
ACTIVATION
2 Laps Halo Glute Bridges
10 Halo Air Squats
20 Banded Good Mornings
—
Barbell:
10 Wrist Rotations
5 Deadlifts
5 Front Squats
3 Clean High Pulls
3 Muscle Cleans
3 Power Cleans
3 Squat Cleans
—
1 Clean High Pull 1 Muscle Clean (5 x 1)
Build up & complete 5 sets,1 Rep @same weight.
Focus on hitting the same contact point in position 1.
Aggressive shoulder shrug withfast & high elbows under the bar.
[12 minutes on this piece]
Squat Clean (7 x 1)
Go Every 90s x 7.
Two TNG Reps.
Rep One:
– 2s pause below the knee
– 2s pause at mid thigh
– 2s pause in receiving position [catch]
Rep 2:
TNG @normal speed.
Build heavy enough to test the pause positions, making sure they stay consistent.
Power Clean (1 x 1)
12 minutes To Build To a Triple “Drop Re-set Power Clean.
Keep the reps clean. As soon as they get messy. call it a day.
The drop reset has to be only enough time to reset your position for the lift. This may help you get a slightlyheavy weight out.
