CrossFit Inventive – Olympic Weightlifting
Warm-up
Foam Roll Lats 1 Min Each Side
Front Rack 30s
Puppy Dog On Roller
Frog 2 Mins
Samson + Tricep 30s e.s
Wrist 30s
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ACTIVATION
2 Laps Monster Walks
10 Halo Air Squats
20 Banded Good Mornings
BARBELL
5 SLDL
10 Wrist Rotations
3 Push Press
3 Push Jerks
3 Split Jerks
3 Front Squats
3 Squat Cleans
—
Dead Stop Front Squat
1 x Dead-stop Front Squat + 1 Front Squat @normal speed.
Building to heavy safe single.
After your First Dead-stop FS, take and extra step back before completing the next FS.
Drop and re-rack the bar down low.
Jerk Drive + Split Jerk
EMOM 8:
Build Heavy enough to feel your hips Driving the bar offyour shoulders.
Not building to heavy!
Let’s aim to go into the next dip and drive into the split jerk.
Keep the momentum going between lifts.
1 Power Clean & Split Jerk 1 Squat Clean & Split Jerk
Go Every 90s x 7 Sets.
Build Safely.
