CrossFit Inventive – Olympic Weightlifting
Warm-up
Foam Roll:
Lats 1:00 e.s
4 minutes of your choice
…
Puppy Dog On Roller 1:00
Active Spider-Man 30s e.s
Glute 30s e.s
Front Rack 30s
Wrist 30s
—-
Activation
20 Banded Pull aparts
10 Banded Press
—-
4 Laps e.s Bottoms up KB-Carries
2 Laps Overhead KB Walking Lunges 10m e.s
—-
Barbell:
5 Slow Good Mornings
10 Wrist Rotations
3 Power Cleans
3 Hang Power Cleans
3 Strict Press
3 Push Press
3 Push Jerks
—-
1 Jerk Drive + 1 Push Jerk (1 x 1
)
EMOM 8: x 1 Rep
Technique Drill.
Jerk Drive:
Dip & Drive the bar off the shoulders as normal Without following through with the press. The bar should be moving off your shoulders througthe power of your hip drive.
bringthe bar back to the shoulders doing the same thing for the push jerk. Keep following through with the press on this one.
Get a feel of how the hips are the main driving force in this movement.
2 x Hang Power Clean + 1 Jerk (Go Every 90s x 7 Sets.
)
Hang Clean promotes heap speed.
Aim to bring the Push Jerk off the shoulders fast after reaching full hip extension in the hips on the second hang power clean.
Build safely. Push Jerk Will determine your finish weight in this piece.
Hang Power Clean (1 x 1)
EMOM 6:
Building to a heavy safe single in 6 sets.
start a touch heavier if need be.
beginners stay light and focus on form.