CrossFit Inventive – Olympic Weightlifting
Warm-up
10 Leg Swings F/L
10 Scorpions F/B
10 Active Supermans
Active Spidermans + 5 Rotations e.s
Front Rack 30s
Wrist 30s
Calf 30s e.s
30 Calf Pumps
—
Activation
2 Laps Halo Crab Walks
2 Laps Monster Walks
10 Halo Air Squats
—
BB
10 Wrist Rotations
5 Good Mornings To Squat
3 Clean High Pulls
3 Muscle Cleans
3 Power Cleans
3 Front Squats
3 Hang Squat Cleans
—
1 Clean High Pull 1 Muscle Clean
Build To Heavy Single in 10 minutes.
3 Power Cleans + 2 Hang Squat Cleans + 3 Power Cleans
Go Every 2 minutes x 8 Sets
Holding onto the bar for the entire complex.
Build only if you can hold on.
Metcon (No Measure)
Power Output
6 Sets:
5 Double Dumbbell Squat Jumps 15/10kgs
Into:
3 Broad Jumps
– Land with soft knees
– Minimise ground contact